3 Month Weight Loss Program

There are more than 60 million obese adults in the United States, according to the Center for Disease Control and Prevention. Being overweight or obese significantly increases the risk for chronic diseases such as coronary heart disease, according to the American Heart Association. Three month weight loss programs can be used for weight loss and ultimately decrease the risk of chronic conditions such as coronary heart disease.

Creating a 3 Month Weight Loss Goal

Setting a goal is the first and most important step in creating a personalized 3 month weight loss program that's going to be successful. When creating a weight loss goal, choosing a realistic goal is important. To lose weight safely, no more than two pounds of weight should be lost each week. Over the course of 3 months, individuals can safely lose up to 24 lbs. of body fat. After setting a goal, the next step of developing a personalized 3 month weight loss program is to determine your resting metabolic rate.

Determining Your Metabolic Rate

Resting metabolic rate is the number of calories that the body burns in a day, not counting exercise, according to Net Wellness. Instruments such as BodyGem can be used to measure oxygen intake, which directly correlates to resting metabolic rate (RMR). BodyGem tests are available at some fitness centers throughout the country and cost approximately $30. Alternatively, CaloriesPerHour.com has a resting metabolic rate calculator that you can use to get a rough estimate of your resting metabolic rate.

Creating a Calorie Deficit

After you know what your body's resting metabolic rate is, you'll have to determine how large of a calorie deficit you need to create to achieve your weight loss goal. According to the Ohio State University Extension Program, 3,500 calories must be burned to lose one pound of body fat. Therefore, a 1,000 daily calorie deficit must be created to burn two pounds of fat in a week or 24 pounds in three months. The size of your daily calorie deficit will be different if you have a smaller weight loss goal.

If you wanted to create a 1,000 calorie deficit you could eat 500 calories less than your resting metabolic rate and burn 500 calories through exercise. Some people may choose to exercise more and cut fewer calories while other people may choose to cut more calories and exercise less.

Stay Hydrated

Staying hydrated might actually help with weight loss, according to the University of Ohio Extension Program. Water will help reduce your appetite for food and will help keep you hydrated throughout the day. Drinking water may also increase your metabolic rate.

Lift Weights & Build Muscle

According to the Mayo Clinic, muscle burns more calories than fat does. People who are more muscular generally have higher resting metabolic rates than people with less muscle. Lifting weights will help build muscle while increasing your resting metabolic rate. This will make it easier for you to keep weight off after you achieve your three month weight loss goal.

References

• Center for Disease Control & Prevention
• American Heart Association
• Net Wellness

Resources

• BodyGem
• Ohio State University Extension Program - Calories in a Pound
• Mayo Clinic