Fat Loss
how to lose 30 pounds in 3 months

How to Lose 30 Pounds in 3 Months (Healthy & Naturally!)

Ready to know the best plan on how to lose 30 pounds in 3 months?

First of all, it’s completely possible for you to lose 30 pounds in 3 months. But you should know it’s going to be a lot harder to reach this goal if you’re just going by traditional weight loss methods.

To reach this goal of losing 30 pounds in 3 months you’re going to have to take things up a notch. But have no fear since here you’re going to find the exact plan to follow to drop those 30 pounds.

Maybe you’re finally ready to fix an unhealthy lifestyle, your doctor told you that you lose weight or if it’s your ideal weight to get down to. Whatever it is I’m going to show you how with some science-backed methods you can use to accelerate your results so you can lose the most weight in the next 3 months.

I know it can seem a little impossible to lose 30 pounds in 3 months but it’s more than doable when following the right strategies. Here you’ll discover a plan you can use to reach your goal in 3 months.

How Can I Lose 30 Pounds in 3 Months?

how can you lose 30 pounds in 3 months

So being able to lose 30 pounds in 3 months should first come with a caveat.

If you have a good amount of weight to lose then losing 30 pounds over the next 90 days will be more than doable. But if you’re only a little bit overweight then it’s going to be harder to reach this goal.

This is because your body will more readily get rid of large amounts of excess fat faster than it will lower amounts (1). Your current weight will determine how much weight you’ll be able to lose over the next 3 months.

One of the big reasons people give up so soon on their weight loss plans is from impatience. I know we all want fast results right now but it will take a little bit of time to move the needle.

when it's time to lose weight

The good news is there are methods and strategies you can use that we’ll get into next to accelerate your results faster.

And the faster and more impressive the results you get the more likely you’re going to be to stick with it. Here’s a study finding those who had significant initial weight loss were more motivated to continue with it.

Insecurities about your weight can have a big impact on your self-esteem (2). If you feel like it’s finally time for a change then I’m going to show you the plan to follow to get the fastest results.

How to Lose 30 Pounds in 3 Months With Intermittent Fasting

How to Lose 30 Pounds in 3 Months With Intermittent Fasting

One of the best ways to lose 30 pounds in 30 months is to use intermittent fasting for weight loss.

With intermittent fasting, you’ll instant lower your daily calorie intake (3). This is necessary if you’re trying to lose weight.

Another benefit of intermittent fasting will be the fat-burning hormones released into your body (4). This will help to accelerate weight loss and fat loss by boosting your metabolism.

Doing intermittent fasting is a lot simpler than you think. Work your way up to 16 hours of fasting per day followed by an eight-hour feeding window. But make sure during this feeding window you stick with your recommended calories and macronutrients for the day and don’t go overboard.

It’s best to work your way up to 16 to 18 hours of intermittent fasting daily so you don’t burn yourself out with hunger. Using intermittent fasting is one of the simplest ways to accelerate your weight loss.

During your fasting window, you should only be taking Athletic Greens, black coffee, unsweetened green tea, zero-calorie sparkling waters and lots of water.

Track Your Calories and Macronutrients

track your calories for weight loss

There’s no way around this you will not be able to lose 30 pounds in three months if you aren’t lowering your calories more than what they are right now.

Now at the same time, this doesn’t mean you have to starve yourself silly the rest of your life. Begin by lowering your daily calorie amount by 500 cal to start. Then work with it from there depending on your results and if you’re seeing progress.

Make sure to use a tracking app such as Myfitnesspal so you can accurately measure how many calories are eating per day. It’s super easy to overeat on calories even though you think you are eating less than you are (5).

It’s a little surprising the first time around to see just how many calories you’re eating per day once you start tracking it.

It’ll be a good idea to lower your carbohydrates and increase your protein intake over the next three months.

high protein diet weight loss

If you have trouble with gaining weight then there’s a good chance your body does not process carbohydrates very well. If you’re eating too many carbs then it’ll quickly turn into glycogen. This is the way your body stores excess weight as fuel for future energy use.

But if you never burn off his energy then your body will keep them around as fat stores. And this will inevitably cause you to gain more weight.

Studies have found those on a higher protein diet will lose more weight than those on a high carb diet (6). Plus eating more protein throughout the day will help to fill your stomach so it feels fuller longer (7). This will help to eliminate some of the hunger pangs that can come with first dieting.

Have no fear that going on a higher protein diet will cause any problems with your kidneys (8). That’s a total myth and in actuality, a higher protein diet is much healthier than eating a high amount of processed carbohydrates.

How to Lose 30 Pounds in Three Months With Exercise

how to lose 30 pounds in 3 months exercise hiit workouts

Now dieting is going to make up the bulk of your results when it comes to losing weight over the next three months. But to reach your goal of losing 30 pounds in three months you’re also going to have to add in some exercise.

And the best method of exercise going to be high-intensity interval training (HIIT).

Using HIIT workouts will have your body burning off more fat in a short amount of time compared to standard cardio exercises.

Of course, depending on your fitness level you’re going to have to start slowly if you’re a beginner. But you can always work your way up and every little bit is going to help to count towards losing those 30 pounds.

Trying to stay more active overall is also going to help you lose more weight (9). So the more you can walk and be active the better chances you are to lose weight.

Metabolic Resistance Training afterburn effect workouts

Reducing the amount of time sitting every day is going to help towards dropping those 30 pounds fast.

Resistance training will also help to burn off more fat but you have to make sure that you’re doing it right (10). Try to use Metabolic Resistance Training to create an Afterburn effect.

This way you can burn more fat, keep lean muscle and raise your fat-burning metabolism for many hours after you finish working out.

You can find a complete workout plan using HIIT, Metabolic Resistance Training and Afterburn workouts in The Flat Belly Formula.

Supplements to Accelerate Weight Loss

supplements to lose 30 pounds

I’ll be the first to tell you taking supplements isn’t going to give you the bulk of your results. But it will help to accelerate your results and I like to think of it as icing on the cake.

Athletic Greens is a great one to take daily as it will provide your body with micronutrients. This will help to ensure your metabolism is running on all cylinders. Studies have found a lack of micronutrients is a big link to obesity (11).

Plus Athletic Greens contains gut-boosting ingredients from whole foods such as probiotics, prebiotics, and digestive enzymes. Many studies have found gut health to be linked to weight gain (12).

If you’re having trouble getting enough daily protein into your diet then start taking a whey protein shake. Make sure the protein shake you’re taking is low in carbs, naturally sweetened and is from grass-fed cows. You can find my review of my favorite one here.

Last but not least I recommend taking some turmeric curcumin along with some omega-3 fatty acids. Both of these are highly effective at fighting inflammation in your body. Studies have found inflammation to be linked to weight gain (13). So taking both of these together will help you lose weight, look better, and have more energy.

Stay Away From Liquid Calories

fruit juice is bad for you

One of the big causes of weight gain in the first place is drinking too many liquid calories from soda, juices, and smoothies.

I don’t think there’s a person on the planet who believes drinking soda is good for their weight. But you should also minimize the amount of diet soda you drink as well.

Studies have found diet soda to be linked to weight gain even though it doesn’t contain any calories (14). Instead, try to find a stevia-sweetened soda or zero-calorie sparkling waters to fulfill this craving for soda.

Fruit juices are also going to be bad for you as they contain a high amount of sugar in the form of fructose. Even though this sugar is “natural sugar” it’s still going to cause your blood sugar spike as well as an insulin response in your body (15).

If you have to drink a smoothie then try to lessen the amount of fruit in it. And instead, focus on getting more green vegetables like kale and spinach.

You should be drinking a lot of water over the next three months. Studies have found hydration helps your body and metabolism run much more efficiently (16).

How long does it take to lose 30 pounds?

This is all going to depend on how much weight you have to lose in the first place. If you already have a lot of weight to lose (such as 50 pounds) then losing 30 pounds over the next three months is going to be more than doable.

How fast you can lose these 30 pounds is also going to depend on how much work you willing to put in and how consistent you’re going to stay with your diet and exercise. But losing 30 pounds in three months is going to be the minimum amount of time you will need.

Will I have loose skin after losing 30 pounds?

Once again this is all going to determine how much weight you have to lose in the first place. Having loose skin after weight loss generally comes from being so overweight to the point that the skin sketches so much it won’t bounce back. You can find more on how to tighten loose skin after weight loss here.

The Last Word

Now that you know the best ways to accelerate your results you also have the plan on how to lose 30 pounds in three months.

Just following traditional weight loss methods most likely won’t get you to your goal to lose 30 pounds over the next 90 days. But you’re going to be much more likely to reach this goal when you use the above methods to accelerate your results.

Being able to reach your goal over the next three months is going to largely determined by two factors. First is how committed you are and the other is how consistent you are with your diet and exercise. The more you consistently put in the work every day to reach your goal the much more likely you are to get there.

I wish you the best of luck towards reaching your goal of losing 30 pounds in three months and if you want more tips and strategies like these on how to lose weight faster than you can sign up for my email list below.

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About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.