Losing as much weight as possible in the shortest possible time is the goal of many people who want to lose weight. However, that is not healthy. Read here what weight loss is realistic in three months.
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The weight loss process can quickly become discouraging if there doesn’t seem to be any visible results. Noticeable and visible changes are possible in just three months.
During this time, the results of the fight against the pounds don’t just show up on the scales. The composition of muscle and fat tissue can also change over time.
But how much weight can you really lose – in a healthy and sustainable way – in twelve weeks?
Expert explains: This is how many kilos you can lose per week
Although every body works and metabolizes differently, personal trainer Jim White is convinced that everyone can lose up to a kilo of body weight per week.
In order to lose weight healthily and without the yo-yo effect, you should set yourself a realistic goal of losing around two to three kilos in three months.
Depending on your starting weight, it is quite possible that more kilos will fall off, especially in the first week of your diet change – but this is the exception, not the rule.
In order to safely achieve the desired result, Jim White gives some tips to help you consistently get closer to your weight loss goal.
1. Burn more calories than you take in
Losing weight works on a simple principle: If you consume fewer calories than your body burns, you lose weight.
“To lose half a kilo, the body needs a deficit of 3,500 calories,” explains White. “This can be achieved by burning calories through exercise or by reducing calorie intake.”
According to White, a combination of both methods works best. This ensures that the body is supplied with enough nutrients during the weight loss phase.
However, an exact calorie deficit of 3,500 does not guarantee a fixed weight loss of half a kilo. Other factors such as sleep, stress and hormones also affect the weight loss process.
Although a calorie deficit is important for weight loss, White recommends consuming no less than 1,200 calories per day.
2. Focus on cardio exercises
White recommends relying on cardio exercises for targeted weight loss. It doesn’t have to be a demanding HIIT workout or a sweaty spinning class.
“Cardio training should be sustained at a moderate level, reaching 60 to 70 percent of your maximum heart rate,” advises White.
Even if jogging isn’t your favorite exercise, there are plenty of alternatives to challenge your body and get your heart rate up.
In the summer, swim a few lengths, ride your bike to work, jump rope or even trampoline. Cardio doesn’t have to be monotonous, it can also be fun while you work up a sweat.
3. Don’t forget the weights
While cardio training is important for weight loss, you shouldn’t ignore strength training either.
Of course, this type of training also burns calories. What’s even more important, however, is that the muscles you build mean your body uses more energy even when you’re resting.
“I recommend two days of strength training per week with full-body exercises to maintain muscle,” explains White.
Of course, if you want to build more muscle mass, you can also lift weights more often. In this case, you should divide the training into the different regions of the body and specifically train the upper body, legs and back.
4. Body weight alone doesn’t count
Especially if you rely on strength training to lose weight, you shouldn’t base your progress on the scales and your body weight.
Of course, the muscles you build also weigh a lot. The weight that is reduced by reducing fat is regained by the new muscle mass.
To track your weight loss progress, motivating before and after photos are best.