Is it possible to lose 30 pounds in 3 months?
This is the case, but this will require a significant decrease in the number of calories that you consume every day during this three-month period, warns Lena Beal, RDN, spokesperson for the national media for the Academy of Nutrition and Dietetics, where it specializes in weight management.
“It is possible, but it is an aggressive target which is often accompanied by compromise in terms of health, energy and sustainability. This will generally require an extreme and unhealthy calorie restriction or an intense exercise, the two approaches that most people cannot maintain without negative side effects, ”she says.
Weight loss occurs when you reduce your calorie intake below what you burn. To lose 1 book, you need a calorie deficit of around 3,500 calories. And to lose 30 pounds in three months, you will have to create a calorie deficit of 8,750 calories per week – or about 1,250 calories per day.
A deficit of 500 to 1,000 calories per day is much safer to reach a weight loss of approximately 1 to 2 pounds per week, according to Theresa Gentile, RD, which manages a private practice based in Brooklyn focused on healthy weight loss in women.
“This reduces the risk of deficiencies, gallstones and other complications. This also increases your long-term maintenance probability, because it is not a rapid diet, “she says.
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