Can i lose 65 lbs in 3 months

That's a weekly deficit of about 11, calories, which is 1, calories per day. Not only does this far exceed the maximum recommended calorie deficit, it's more than most people burn on an active day.

In other words: It's nearly impossible to lose that much weight in three months. For people living with obesity, doctors may sometimes prescribe a very low-calorie diet VLC , which involve eating to calorie medically-prepared meals, according to the National Institute for Health and Care Excellence 's November clinical guidelines. However, these specific dietary interventions can be dangerous and should only be attempted with the support and supervision of a qualified medical professional.

Generally, these plans involve a full supplement routine, ensuring the person gets all the vitamins and nutrients they need. It may be possible to lose 30 pounds in three months, but it isn't a safe or healthy weight-loss goal for such a short timeframe. To lose this much weight, you'd have to create an unsustainable diet and lifestyle, which won't help you stick to your goals in the long run. The deficit needed to lose 30 or 40 pounds in three months is unsustainable and probably won't allow you to take in the necessary calories for good health and energy.

Plus, the results you see probably won't last in the long run. On an extremely low-calorie diet, it can be hard to give you body all the nutrients it needs. Vitamins, nutrients and fiber are all a big part of your day-to-day and long-term health, according to the Academy of Nutrition and Dietetics. For instance, if you don't give your body enough calcium, it's forced to draw from its own calcium stores in your bones.

Over the long term, this can cause conditions like low bone density. Not getting enough calories will also slow down your metabolism, which will ultimately make it harder to lose weight, per the Academy of Nutrition and Dietetics.

A slowed metabolism may even cause digestive issues or constipation. Gallstones are another potential side effect of very low-calorie diets, according to Johns Hopkins Medicine. Eating fewer than calories a day increases your risk of developing this condition, which can cause abdominal pain, vomiting and fever. As a weight-loss goal, 30 or 40 pounds is totally achievable — but not in three months. But achieving any amount of weight loss in a short time span like three months requires lots of small decisions along the way, like conscious choices about what you're eating, how much exercise you want to incorporate into your week, and what you can do to effectively manage your stress , which can also affect your weight.

If you're trying to shed a few pounds in the next three months specifically which is realistically how much time you'll need to see a big difference in your weight , here's what a registered dietitian and certified personal trainer have to say about the process—and how to figure out what your goal weight should be on that timeline.

In order to experience weight loss that's sustainable, it's important to do it gradually, says Stephanie Carter , RDN. That one- to two-pound weight loss per week translates to about 12 to 24 pounds over the span of three months. But Bollig also warns that if you're trying to shed a lot of weight, say, 50 pounds or more, it's not uncommon to lose weight at a faster pace than one to two pounds a week in the beginning of your journey, before your weight loss slows down or even plateaus for a bit.

The reason you lose weight more quickly in the beginning is because you're shedding a lot of water weight. So when the body isn't getting enough energy from calories, it'll start using up the stored glycogen.

This accounts for the initial significant changes in body composition when people begin to diet," adds Carter. In order to drop about one pound of fat, you'd need to burn about 3, calories. That means that, in a week, you'd need to consume 3, to 7, less calories than normal or burn those calories to drop one to two pounds. There are several ways to safely achieve this calorie deficit , but how you should do it depends on a lot of lifestyle factors.

There is no magical solution that will work for everyone," says Bollig, who adds that losing weight is all about balance, not cutting out all less-nutritious food. Carter says she's helped her own clients lose weight by moving them towards redefining their relationship with food, instead of encouraging calorie counting. Weight: lbs kg st 0 0. Height: cm ft 0 0. Good for you! The Center for Disease ControlTrusted Source CDC recommends that people who are looking to lose weight aim to lose between 1—2 pounds per week for safe, healthy weight loss.

This not only helps you avoid unhealthy means of weight loss, but is much more likely to correlate with long-term weight loss.

Starchy foods and sugar are foods that stimulate the pancreas to release lots of insulin, which is a fat storing hormone. It means you need a calorie deficit of around to calories per day. To calculate how much you need, see how much of a calorie deficit you have with a calorie per day diet. Once you get that number you will know how many additional calories you need to burn per day through the exercise to reach the target calorie deficit. In order to reach the goal of calorie deficit per day, you need to engage in an activity that will help you burn additional calories.

If your present calorie intake is calories per day, with a calorie diet you will need to burn additional calories through exercise to meet your goal of losing 60 pounds in 3 months. Check out this calorie burned and activity calculator. In order to lose weight and improve your overall well-being, it is important to eat only healthy foods.

With a limited calorie consumption per day, you need to make every calorie count. The best thing to achieve this is to focus on healthy foods alone. These calories are the ones that keep you healthy and provide your body with all the nutrients it needs. If you need something more filling, eat low-calorie, high-volume foods such as light soups or vegetable smoothies.

These will fill you up without using too much calories. For your regular meals, focus on low-fat protein foods such as fish, eggs, poultry, mushrooms, low-fat red meat, and protein-heavy vegetables. Eat a lot of veggies and low-sugar fruits. Your diet should also contain healthy fats vegetable oils, fats from fish and a selected percentage of healthy carbs whole grains, complex carbs from veggies.

Are you typically hungry early in the morning? Late at night? Do you normally eat every hours? A diet plan is about simple calorie counting, so make sure to leave most of your calorie consumption for the time of day when you are most hungry. If you get late-night food cravings, make sure to leave at least calories on your daily consumption so you can have a quick night snack. You need to organize this properly, so you always have calories left on your daily meal plan when you get hungry.

Since calories per day is not much, particularly if you are also exercising, chances are that you will be hungry on this diet. To minimize hunger and to speed up the weight-loss process, it is best to consume many smaller meals per day. This is a much better option than eating large meals, even if the overall calorie consumption is the same.

Studies have shown that eating small healthy snacks frequently may assist in weight loss. Eating fiber rich foods will help you stay full for longer eg. Also, eating smaller meals make it easier to track calories. If you eat large meals, chances are that you will be hungry between those meals, or late at night. However, with larger meals, there will be no additional calories you can spend per day.

This makes you more likely to go over the allowed calorie consumption or will keep you hungry. Targeting smaller meals over the course of the day is a better option. With this regime, each of the meals can be around calories. This is more than enough to have a proper meal and not just a snack. Of course, you can divide this into 3 larger meals around calories each and a few smaller snacks around calories each.

This is a good regime that will help you go through the day without much hunger. It is important to stay hydrated while dieting.

Water is important for your health , and it also promotes detox. This is the quickest and easiest way to get rid of toxins and other harmful things from the body. Tea and coffee are also calorie-free! In order to stay healthy on this restrictive diet, you will need to try certain supplements.

Supplements give your body additional vitamins, minerals and other nutrients that your body needs.