How To Lose 30 Pounds In 3 Months: 7 Helpful Tips To Lose Weight Fast

When people are looking to lose weight, some common questions are: “Can I lose 30 pounds in 3 months, and how much weight can I lose in 3 months?

After all, according to the Centers for Disease Control and Prevention (CDC), over two-thirds of the adult population in the United States is considered overweight, and 42% are classified as obese based on body mass index (BMI).

But, can you lose 30 pounds in 3 months? How much weight can you actually lose in 3 months? What is the best 3 month weight loss plan if you want to lose 30 pounds or more?

In this guide to how to lose 30 pounds in 3 months, we will discuss whether you can lose 30 pounds in 90 days, how long it takes to lose 30 pounds safely, and tips for how to follow the best 90 day weight loss plan with the goal of losing 30 pounds in 90 days.

We will cover: 

  • Can I Lose 30 Pounds In 3 Months?
  • How Much Weight Can I Lose In 3 Months?
  • Tips for How to Lose 30 Pounds In 3 Months

Let’s dive in!

A person measuring their waist.

Can I Lose 30 Pounds In 3 Months?

Although there are many health and fitness goals, certainly among the most popular is losing weight.

While we will get into the practical tips for how to lose 30 pounds in 90 days before we do so, we need to answer the question: “Can I lose 30 pounds in 3 months?”

While it’s possible to lose 30 pounds in 90 days, and some people do lose 30 pounds in 3 months if they follow the best 90 day weight loss diet and exercise plan, losing 30 pounds in 3 months is generally not recommended for most people.

According to the Centers for Disease Control and Prevention, healthy fat loss should not exceed 1-2 pounds per week.

If you are trying to lose 30 pounds in 90 days or 30 pounds in 3 months (which is equivalent to losing 30 pounds in 12 weeks), you have to lose about 2.5 pounds per week, which is a bit above this recommended rate of weight loss.

However, losing 30 pounds in 3 months is really not that far outside of this recommended rate of weight loss.

A person walking toward a scale.

If you have a lot of weight to lose (BMI of at least 25 kg/m2) and/or are carrying a lot of water weight, it is definitely possible to safely lose 30 pounds in 90 days or take on a sensible 90-day 30-pound weight loss challenge. 

To lose one pound of body fat, you have to create a caloric deficit of 3,500 calories.

This means that when you are trying to find out how to lose 30 pounds in 90 days, you need to burn an additional 8,750 calories per week, or 1,250 calories per day above what you are consuming.

While this is doable, it’s quite ambitious, and it can be challenging to sustain for a 3-month weight loss plan.

The good news is that if you have water weight to lose and you are only concerned with total weight loss and not just fat loss, losing 30 pounds in 3 months is certainly reasonable.

Particularly if you’ve been following a poor diet, you may lose as much as 5-10 pounds of water weight within the first week. You can achieve this by following a weight-loss diet plan and increasing your physical activity.

Your body will start releasing excess water from processed foods, salty foods, alcohol, sugar, and other dietary culprits that cause water retention, and you may begin to balance your hormones such that some bloating and water weight are released.

BMR calculation.

How Much Weight Can I Lose In 3 Months?

So, let’s answer the question: “What is a reasonable 90 day weight loss goal?”

As just mentioned, it is possible to lose 30 pounds in 90 days for those who are obese or are overweight or those who also have water weight to lose (with the understanding that how to lose 30 pounds in 3 months will then be a combination of losing body fat and water weight together within that 30 pound weight loss result).

However, going with the recommended 1 to 2 pounds of weight loss per week, it is more reasonable for most people to anticipate losing 4 to 8 pounds of fat per month. 

Thus, a more reasonable 3 month weight loss goal would be 12-24 pounds of fat.

This would be true fat loss rather than just total weight loss, so it requires burning 500 to 1000 calories, respectively, more per day than you are eating.

A calorie counting app on a tablet.

Tips for How to Lose 30 Pounds In 3 Months

We present the disclaimer that we suggest adjusting your 3 month weight loss goal to lose closer to 16-25 pounds, but here are some tips for how to lose 30 pounds in 90 days (or lose as much weight as possible in 3 months):

#1: Count and Measure Everything 

If you have a goal to lose 30 pounds in 3 months, you need to be creating the necessary caloric deficit of about 1200 calories a day (again, not recommended). 

Start by assessing your basal metabolic rate (BMR) and total daily energy expenditure (TDEE)

Use a good food-tracking app and record everything you eat. Be honest, even if you end up having a cheat day or not following your weight loss diet plan.

Remember that you can burn more calories by increasing your physical activity and adjusting your diet by cutting calories to facilitate fat loss.

A meal planned ofr every day of the week.

#2: Eat Enough

Even though you may want to lose 30 pounds fast, rapid weight loss attained by crash dieting or cutting your calories too much is unsustainable and can cause a range of health risks and may also compromise your metabolic rate.

#3: Plan and Prep Your Meals 

One of the challenges with sticking with a 30 pound weight loss diet or a 3-month weight loss plan is that choosing healthy weight loss meals can be exhausting and time-consuming. 

Meal prepping by batching together different healthy meals in advance and planning what you are going to eat once a week is a great tip for how to lose 30 pounds in three months.

Studies suggest that meal planning is associated with lower rates of obesity, and if you have planned and prepped your weight loss meals so that they are all ready to go when hunger strikes or mealtime arrives, you will be more likely to stick with your planned weight loss diet meals and not make impulsive food decisions.

Meals prepped of healthy food.

#4: Clean Up Your Diet 

Arguably, the single best tip for how to lose 30 pounds in 3 months is to find a sustainable diet that is balanced and works for you.

Although there are a multitude of approaches to weight loss diets, all of the best 30 pound weight loss meal plans will involve cutting out all processed food, sugar, alcohol, refined grains, fast food, high-sodium foods, fried foods, and foods with artificial sweeteners and chemicals.

These foods are often addictive and increase cravings for other unhealthy foods.

Salty foods and high-carb foods, such as refined grains and sugars, also increase water retention.

Therefore, if you are trying to figure out how to lose 30 pounds in 90 days, eliminating all of the “junk“ and water-retaining foods will not only help you shed excess water weight but will also help start decreasing chronic inflammation, improving overall health, regulating your hormones, and reducing food cravings. 

A person prepping meals.

Plus, processed foods are not satiating, so you will be ravenous by your next meal and may find it difficult to stick with healthy weight loss portions or abstain from snacking mindlessly in between meals.

Instead, focus on eating whole, natural foods.

Try to eat as much fiber and protein as possible, as these nutrients help you feel full and promote a healthy metabolism.

At least 2/3 of your plate should be non-starchy vegetables, with the majority remaining composed of lean proteins and a little bit of healthy fat.

#5: Reduce Your Portions

A good tip for how to lose 30 pounds in 3 months is to use smaller plates. 

Studies show that this can trick the brain into helping you feel satisfied with fewer calories while naturally forcing you to reduce your portion sizes, which will cut calories from your weight loss diet.

A person running up stairs.

#6: Be As Active As Possible

Not only should you try to exercise a minimum of 30 to 60 minutes most days of the week, but try to be as active as possible throughout the day to help you achieve a caloric deficit.

Consider getting a standing desk or exercise bike desk so that you burn more calories all day.

#7: Drink More Water

An often overlooked lifestyle weight loss tip is to drink more water.

Studies have found that drinking more water can help you burn calories, feel fuller, and reduce chronic inflammation to help you lose 30 pounds fast. 

Consider getting a high-quality reusable water bottle (we love Hydro Flask!) and trying our 14 day weight loss challenge by drinking more water here.

A person holding out a glass of water.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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