The average weight in North America is about 178 pounds (80kg). If you want to lose weight, but are afraid of any adverse effects, avoid fad diets. These kinds of diets are an unhealthy way to shed pounds. How about losing as much as 35 pounds in just 3 months? Is this possible? This article will guide you on how to lose 35 pounds in 3 months the healthy way.
How Much Is 35 pounds In 3 Months?
It’s important to do the math to make this process easier. The figure of 35 pounds might seem high at first and in a sense it is. For example, it’s nearly 20% of the average North American’s weight. It might even seem unhealthy to lose that much weight.
In general, it’s recommended that people lose a maximum of 2 pounds of body weight per week. This might not seem like a lot, but it’s quite high when you consider that each pound of fat is equal to 3,500 calories.
In the case of wanting to lose 35 pounds in 3 months, that’s a total of 122,500 net calories you’d have to lose compared to your current weight. While that figure is high, it also works out to about 1,360 net calories per day. A “standard” diet is 2,000 calories although, the figure is usually 2,500 for men and 2,000 for women.
Another issue to keep in mind is this is a combination of weight loss from diet and exercise. If you’re going super-low carb and doing high-intensity workouts, for example, this figure is quite reasonable. You could burn about 755 calories/hour if you do high-intensity workouts.
However, you don’t have to go extreme to reach your goal of 1,360 net calories per day. You could still drop calories/carbs somewhat and do moderate-intensity workouts. It could help you get to the magic number of 1,360.
How to lose 35 pounds in 3 Months
1. Lower carb
It is one main goal for diet programs like Keto and Atkins. In Phase 1 of Atkins, you have to reduce carbs for 20g/day. Lower carb works out to the equivalent of a basic veggie salad or two servings of berries.
However, you don’t necessarily have to go extreme on carbs. Most health experts recommend dropping daily carbs to anywhere between 50g to 150g. One of the main issues is whether or not you’re on a high-carb diet now. If so, then you should consider decreasing carbs to a standard 50g/day for Keto.
2. Go sugar-free
It can sometimes mean just removing all the granules from your diet, whether it’s white, brown, raw, or other types of sugar. It is an effective way to help lose 35 pounds since sugar turns to carbs, and carbs can turn to weight gain.
However, if you want to maximize your weight loss, then consider ditching all-natural sugars. That includes options like honey, maple syrup, and agave nectar.
You can consider Stevia leaf, monk fruit, and sugar alcohols to sweeten your food. These are low-carb, and can still function as a natural sweetener that’s much healthier than white sugar.
It stands for high-intensity interval training. There are other kinds of high-intensity workouts you can do. However, HIIT seems to be one of the best ones because it involves doing short bursts of high-intensity exercises. Even during rest periods, you’re still doing low-intensity exercise like walking in place.
4. Sleep well
Make sure you’re getting enough sleep. You should be doing this anyway but it’s especially important if you’re trying to lose weight. There are various reasons. Sleep is related to various weight loss-related issues like appetite control, metabolism, and even workout recovery.
Studies show that sleep deprivation seems to affect appetite control. In other words, when people don’t get enough shut-eye, it can cause them to have more snack attacks. That can wreck your diet and even cause you to gain weight when you’re trying to lose it.
Make sure you’re getting 7-8 hours of sleep most nights. There are times you might not get this much shut-eye. However, it should be your goal to help maximize your weight loss.
5. Boost fiber intake
The irony is that we don’t digest dietary fiber. However, this plant-based nutrient can help to improve digestion to keep the juices moving. Fiber is also helpful for removing waste/toxins, which can, in turn, detoxify your body and result in weight loss.
There are simple ways to add fiber to your diet including:
- Fruit/Veggie Peels
- Whole Grains
- Leafy Greens
6. Drink water
If you’re trying to shed 35 pounds in 3 months, you should mostly drink water. Aim for 3 liters/day, which is about 12 glasses. If you’re doing workouts, then this is a good idea anyway to rehydrate your body. Other good options are black coffee and green tea since they can boost metabolism.
Fruit/vegetable juices are wild cards. They’re very healthy but can lead to weight gain due to the added sugar of many store-bought products. Juices shake, and smoothies are good options if you avoid adding sugar and make sure to add some pulp back to your juices when juicing. That will add extra fiber and help learn how to lose 35 pounds in 3 months.