It is estimated that over 60 percent of the adult population in the United States is either obese or overweight. It is no wonder why there are so many fad diets being promoted aggressively that promise quick weight loss without healthy eating or even exercise.
Fad diets might work even though for a short time, but without a healthy lifestyle change the results won’t be lasting and you will soon find yourself exactly where you started if not worse off. A common goal that people set is to lose 90 pounds in 90 days (3 months)
Losing 90 pounds in 3 months is quite an ambitious goal, but it is one that may transform your life and appearance completely as well as improve your health.
However, it requires following a strict healthy diet, an intense workout regimen, supervision from a physician, and sometimes even surgery.
Is it Safe?
In most cases, weight loss experts recommend a program that helps you drop 1 to 2 pounds per week (see one of our favorites here). That amount has been found to be safe, so in most cases we don’t think it’s recommenced to try to lose 90 pounds in 90 days.
That said, if you have a significant amount of weight to lose, you should talk with your doctor to see what kind of plan will work best for you.
One Way to Lose 90 Pounds in 3 Months
1. A 90-Day Diet Plan
Eating raw foods (here’s one popular plan) is one of the most effective ways to lose weight and rid your body of toxins.
Consume just raw fruits and vegetables if you want to lose 90 pounds in 3 months. In this case, raw refers to fresh, uncooked, and unseasoned.
Fruits and vegetables have a high fiber content but are low on calories.
The fiber in fruits and vegetables helps keep hunger pangs away and ensure that you stay full while the body is taking in just a small number of calories.
For the first 3 to 5 weeks, strive to consume more vegetables than fruit since fruits can have a high sugar content that may hinder your weight loss efforts.
2. Take Plenty of Water
If you are looking to lose weight quickly and efficiently, you should strive to drink plenty of water every day not only for the purpose of losing weight but also boosting your metabolism, and keeping you joints, tendons, and muscles lubricated when working out.
3. Fill up on Vegetables
Vegetables have the lowest calorie count of all food categories and are rich in fiber too, which is great for filling you up such that there’s practically no room for high-calorie, fat, and sugar-laden, diet-blowing foods.
Vegetables are exactly what you need when it comes to weight loss since they are both nutritional powerhouses and full of fiber.
Veggies also contain a lot of water, which makes them high volume and nutrient-dense foods that you can consume more of without guilt.
Strive to eat lots of leafy green vegetables such as cabbage, spinach, arugula, kale, collards, Brussel sprouts, as well as asparagus, and green beans.
Green foods help protect you from inflammation throughout the body from the muscles and joints to causing more serious diseases such as obesity, hypertension, diabetes, heart disease and more.
4. Keep a Eating/Weight Loss Journal
It is important to chronicle your weight loss journey by keeping a journal of your food and fluid intake as well as exercise.
If you log what you eat, it will be easier to keep track of the number of calories you are allowing into your body and know the caloric intake amount that results in the greatest amount of weight loss.
If you write down the amount of exercise you do along with the calories that you burn, it will be easier for you to compare your weekly workouts to your weekly weight loss and determine the workouts that work best for you.
5. Consider Cutting Out Meat
Prepare meatless meals such as stir-fry vegetables, pasta and red sauces, beans and black, brown, or red rice, curried vegetables, egg white or egg salad and vegetable omelet, almond butter on toasted cinnamon bread, and much more.
From breakfast to dinner, those are excellent examples of meals you can quickly prepare to help you stay the course.
6. No Eating Just Before Sleeping
If you consistently work out, your body will keep burning fat and calories even while at rest.
Snacking late into the night is one of the worst things you can do when trying to lose weight, so ensure that you drop this dangerous habit quickly.
Your body has its own clock and sleep is just as important for the body as food and water. Sleep helps make you more alert, which helps you maintain high energy as well as keeping your circadian rhythms intact, which help you lose weight.
8. Take Multivitamin Supplements Daily
You need to ensure that the body does not go into starvation mode and that you don’t end up suffering from a vitamin or mineral deficiency.
If you feel low on energy and need more, visit your local health food store for supplements that will boost your energy levels.
9. Consult Your Physician About the Possibility of Surgery
If you would like to lose over 100 pounds to be at a healthy weight within 90 days, you may consider undergoing a procedure that can help you lose weight quickly.
10. Consider Liposuction as a Possible Solution
Liposuction is a procedure where a surgeon makes a small incision and suctions or cuts away unwanted fat from the body. It is a quick procedure and the healing time required is usually just a few weeks.
11. Consider Undergoing Lap Band Surgery to Curb Your Appetite
The procedure involves fitting an adjustable band around the stomach so that your appetite is diminished. Since the stomach is smaller, you can’t fit a lot of food into it, which means that you will feel fuller after consuming just a small portion of food.
Losing 90 pounds in 3 months can be an intimidating goal. Making changes to your diet and maintaining a calorie deficit can take some time to get used to and you can experience symptoms such as headaches within the first few days.
On average, it is possible to healthily lose anywhere between 15 and 30 pounds in 3 months, and 90 pounds isn’t a realistic goal to shoot for in just 3 months.
Ultimately, if you have a lot of weight to lose, you should consult with your medical doctor and/or nutritionist to come up with a safe and healthy plan that will work for you.
Our recommendation? Shoot for long term goals. While losing 90 pounds in 3 months isn’t going to be a safe, healthy, or realistic number to shoot for, that doesn’t mean you shouldn’t make healthy changes.
Look at the big picture, and focus on getting to a healthy weigh over the long term.
Ben Corbin brings nearly 20 years of experience as a health and wellness author and writer. He holds a master’s degree, has a passion for health and fitness, and is driven to provide readers with accurate and honest diet reviews. Learn more about Ben and the DadQuarters mission at our About page.