Highlights
- Weight loss results depend on various factors, including initial body weight, body fat composition, the person’s sex, age, and co-existing medical conditions.
- Any successful weight loss program requires a
baseline[1] of a nutritionally balanced, low-calorie diet and regular physical activity. - Recommendations for safe weight loss are 6 to 24 lb in the first three months, or 5% of your body weight, whichever is higher.
- Excessive or rapid loss of weight can have harmful effects and result in weight regain.
- Prescription medication is an appropriate option for certain patients who are overweight or obese.
Five hundred million adults are overweight or obese globally, with
That’s scary, but even a 3 to 5% loss of weight from baseline
For a sustainable weight loss process, it’s important to notice initial results but not pressure yourself. Let’s look at what science says about how much weight is healthy for you to lose in 3 months.
What Science Says About 3-Month Weight Loss
All the experts say that you can safely lose 0.5 to 2 pounds per week; the Centers for Disease Control (CDC) recommends
Another way of looking at it is that about
In other words, an approximate maximum healthy weight loss in 3 months is 24 pounds, or 5% of your baseline body weight.
Often, weight loss is fast at first and then slows down; this is called the weight loss plateau. There are a
- Adaptation. Your body, because of evolution, views rapid weight loss as harmful in the long term and prepares you for ‘the hard times.’ It starts to adapt to ‘restock’ the energy stores. The so-called ‘starvation mode’ (not a medical term) triggers hormones that
increase hunger[4] . Your body slows your metabolism down and uses fewer calories to do the same things as before; it also makes you unconsciously want to move less - Less weight, less burn. When you weigh more, your body burns more energy because it’s harder to move around; therefore, the more weight you lose, the less energy you burn and lose less weight!
- Adherence challenges. The longer you’re on a diet or weight loss plan,
the harder it is[4] to stick to it; sometimes people cheat and don’t follow lifestyle changes strictly.
Factors That Influence Your Results
Not everyone will have the same weight loss results in the first 12 weeks because many factors play a role. Let’s run through a few.
Factor 1: Starting Weight
The heavier you are, the quicker the initial weight loss tends to be.
Imagine lifting 20 lb in the gym instead of lifting 10 lb. It’s more difficult, makes you feel more tired, and
Factor 2: Body Fat Percentage
Higher body fat usually means quicker early loss.
Even if two people with obesity have the same baseline weight, the one with a higher body fat percentage usually loses weight faster. Fat stores are easier to break down, so your body will use them first.
Factor 3: Caloric Deficit
Reducing the energy intake by restricting calories is usually necessary, and a
Factor 4: Diet Quality
For weight loss, the U.S.
- Mostly whole grains
- Five servings of fruits and vegetables per day
- Only some meat and dairy
- Limited sugar and high-fat foods
Protein-rich foods and diets
Again, high fiber intake hasn’t shown greater weight loss, but fiber is healthy in other ways:
- It dilutes energy; it is low in calories and fat.
- It takes longer to chew and swallow, making you feel satisfied.
- It’s bulky, so you feel fuller.
Factor 5: Exercise Type & Frequency
Compared to strength or resistance training, aerobic exercise, also known as cardio exercise, gets your heart rate up,
Remember that the weight you lose in 3 months with exercise will be faster in the beginning, and you may need to do more to keep the weight off.
- 150 minutes of physical activity per week promotes weight loss initially when combined with a low-calorie diet.
200 to 300 minutes of physical activity per week[8] is needed to maintain weight loss, or about an hour of walking a day.
Factor 6: Sex Differences
Men tend to lose more weight than women because generally:
- Men have a higher muscle mass, and muscle burns energy.
- Women have fluctuating hormone levels, which may negatively impact metabolism.
Factor 7: Age & Metabolic Changes
As you age, your metabolism tends to slow down, which means you’ll start losing weight more slowly than someone younger than you.
Factor 8: Medical Conditions & Medication
Co-existing medical conditions, or medications you’re taking, could slow down or speed up your weight loss. For example:
- Slowing down: underactive thyroid, polycystic ovarian syndrome; antidepressants and corticosteroids.
- Speeding up: overactive thyroid, digestive problems, severe infections, cancer; chemotherapy and stimulants for ADHD treatment.
Factor 9: Sleep Quality and Stress Levels
Poor sleep and
By getting enough sleep and managing stress, you will keep your hormones balanced and improve your metabolism, making losing weight easier.
Can You Really Lose 15, 20, 30, or 50 Pounds in 3 Months?
Now that you know all the factors that might influence your weight loss, we’ll look at how much weight you can safely lose in 3 months.
Goal | Possible? | Safe? | Notes |
15 lbs | Yes | Safe | Usual expected weight loss. Within the CDC range |
20 lbs | Yes | Safe (upper range) | Requires consistent adherence |
30 lbs | Rare | Often unsafe | High strain on the body. Risk of muscle loss risk |
40–50 lbs | Extremely rare | Unsafe | Significant health risks |
Approaches to 3-Month Weight Loss: How They Compare
|
Method |
Approximate 3-month weight loss |
Pros and Cons |
|
Balanced diet + exercise |
|
|
|
Medically supervised calorie counting |
12-20 lbs |
|
|
Special diets (keto, paleo, intermittent fasting, vegetarian) |
10-20 lbs |
|
|
OTC aids (Alli) |
Adds about 2 to 3 lbs extra to the above options |
|
|
Prescription medications (GLP-1s, Contrave, Qsymia, phentermine) |
5–20% bodyweight |
|
Medications and Medical Support
You’ve seen medications as one of the weight loss strategies above. Let’s take a closer look at them.
Over-the-counter Aids
Alli or Orlistat support weight loss by preventing dietary fat from being absorbed. However, it may also reduce the absorption of fat-soluble vitamins, so supplementation of vitamins A, D, E, and K is recommended.
Because excess fat remains in the gut, side effects might be cramping, flatulence, diarrhea, and gut leakage.
Prescription Weight Loss Medications
If you qualify, healthcare professionals can prescribe medications that might provide greater weight loss.
GLP-1s
Wegovy, Zepbound, and Saxenda are injectable medications,
Due to common side effects, the doses are increased slowly under medical supervision. Importantly, they must be used in combination with a low-calorie diet and exercise program.
Appetite Suppressants
These weight loss medications include Contrave (naltrexone and bupropion) and Qsymia (phentermine/topiramate). They suppress appetite and decrease food cravings via various mechanisms. However, they may also cause side effects, such as nausea, constipation, headaches, dizziness, tiredness, dry mouth, and others.
Diabetes Medications
Building a Safe and Sustainable 3-Month Weight Loss Plan
Whatever method you have chosen, there are strategies you can take to ensure the process is safe and long-lasting.
Decrease Calories
- Book a visit with a registered dietician
- Learn about portion sizes
- A grain portion is one slice of whole wheat bread
- A meat portion is only three ounces
- Choose a diet based on the foods you usually eat, but just smaller portions
- Switch high-calorie foods for low-calorie foods
- Skinless chicken or fish instead of beef
- Crunchy vegetables instead of fries or crisps
- Skim or low-fat instead of full-cream dairy products
- Whole wheat for white bread
- Brown for white rice
Exercise Regularly
- Register with a certified personal trainer to help and motivate you
- Schedule regular exercise ‘appointments’ in your diary at least three times a week
- Taper up your exercise; don’t overdo it at first
- Find a form of exercise you enjoy
Increase Daily Non-Exercise Activity Thermogenesis (NEAT)
- Use the stairs instead of the elevators
- Walk or cycle to and from work, if possible
- Clean the house or do garden work yourself instead of hiring someone to do it for you
Improve Sleep and Stress Levels
- Keep your bedroom dark, quiet, and cool
- Go to bed at the same time every night
- Avoid large meals at supper time
- Avoid caffeine in the afternoon and evening
- Practice mindfulness meditation, relaxation, and deep breathing exercises
Change Behaviors
- Pack healthy lunches at home
- Read labels and menus carefully to check fat and sugar content
- Avoid routes that take you past temptations, like your favorite pie or donut shop
- Go to the gym on your way home from work
- Join community walking or hiking groups
What to Avoid
You might think that sticking to all the above tips is difficult. This is where two sayings ring true: If it sounds too good to be true, it probably is; and nothing worthwhile in life is easy. So, here are the seemingly simple things to avoid if you want to achieve sustainable weight loss results:
- Don’t exceed medically recommended calorie restrictions
- Don’t search online for fad or crash diets
- Don’t plan to lose a lot of weight without medical advice
- Don’t use OTC “fat burners”
- Don’t take medication that a medical provider has not recommended
- Don’t have unrealistic expectations from “lose 30 to 50 lbs fast” promises
If you want to get a personalized weight loss plan from a medical professional, sign up at MEDvidi today and see a provider online within 24 hours.
Risks of Rapid Weight Loss
Unfortunately, rapid weight loss may have negative consequences, such as:
- Nutrient deficiencies: magnesium, calcium, iron, and potassium.
- Vitamin deficiencies: thiamine, folic acid, Vitamin B12, and vitamin C.
- Muscle loss: slows metabolism and causes weakness.
- Rapid weight regain: resulting in yo-yo dieting, poor body image, low self-confidence, and depression.
As you can see, there are many reasons to seek help when losing weight, including providing safety, maintaining health, and ensuring sustained weight loss.
When to See a Doctor
You should see a healthcare provider for weight loss support if you:
- Are overweight with risk factors for heart disease and stroke.
- Have a BMI of more than 30.
- Have an extreme weight loss goal.
- Have other medical or mental health conditions.
- Develop physical symptoms while losing weight that you never had before; examples are fatigue, dizziness, heart palpitations, forgetfulness, and weakness, to name a few.
- Start to feel down, anxious, become obsessed with your weight, or develop unhealthy or disordered eating patterns.
Your Next Steps
Consider consulting with a healthcare professional for advice and support on how much weight you can realistically lose in 3 months. This is the best way to set realistic goals, lose weight safely and slowly, and achieve long-term success. Book an appointment at MEDvidi today to get a weight loss plan online and ongoing support.
