A Comprehensive Plan for People Over 90 kg

How to Lose 30 Pounds in 3 Months: A Comprehensive Plan for People Over 90 kg 

For people who start at more than 90 kg (about 198 pounds), losing 30 pounds in three months is a challenging but doable objective. For people with greater beginning weights, this book offers a comprehensive, evidence-based plan that emphasizes dietary, exercise, and lifestyle modifications. Personalization, consistency, and dedication are necessary for success. A weekly calendar and a step-by-step plan to assist you reach your weight loss objective are provided below.

1. Understanding the Basics of Weight Loss

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. Here’s how this translates into practical terms for a 3-month goal:

• Target Loss: 30 pounds (~13.6 kg).
  
• Timeframe: 12 weeks.
• Calorie Deficit Needed: 105,000 calories (~3,500 calories per pound of fat).
• Weekly Calorie Deficit: 8,750 calories (~1,250 calories daily).

For individuals over 90 kg, this goal is realistic because higher body weights often correlate with higher basal metabolic rates (BMR), meaning your body burns more calories at rest.

2. Diet Plan

2.1. Adopt a Calorie-Controlled Diet

To establish a sustained deficit, use an internet calculator to determine your daily caloric requirements and then deduct 500–750 calories per day. A person weighing 90 kg or more would normally consume 1,500–2,000 calories daily as a result.

2.2. Macronutrient Distribution

Utilize the breakdown that follows for your everyday consumption:

30–40% protein (to maintain muscle mass and promote fullness).
30–35% fat (for hormone balance and energy).
25–40% carbohydrates, with complex carbohydrates being prioritized for long-lasting energy.

2.3. Foods to Focus On

Proteins include fish, chicken, eggs, tofu, Greek yogurt, and lean meats.
Fats include olive oil, almonds, seeds, avocados, and fatty fish.
Whole grains, sweet potatoes, quinoa, fruits, and vegetables are good sources of carbohydrates.
Snacks include hummus-topped vegetable sticks, almonds, and hard-boiled eggs.

2.4. Meal Examples

400–500 calorie breakfast:

A slice of whole-grain toast is served alongside three egg whites and one whole egg scrambled with spinach and mushrooms.
Chia seeds, berries, and a few almonds are added to Greek yogurt.

400–600 calorie lunch:
salad of grilled chicken with avocado, mixed greens, and dressing made with olive oil.
Cucumber slices are served alongside the turkey and vegetable wrap.

500–700 calories for dinner:
baked sweet potato, steamed broccoli, and grilled fish.
Tofu and assorted vegetables are stir-fried over a little amount of brown rice.

Snacks with between 100 and 200 calories:
An assortment of seeds or nuts.
An apple sliced with peanut butter.

3. Exercise Plan

Exercise is essential for reducing caloric intake and enhancing general fitness. Every week, try to get in at least 300 minutes of moderate-intensity exercise or 150 minutes of high-intensity exercise that combines strength and aerobic training.

3.1. Cardio: four to five times a week.
Each session lasts between thirty and sixty minutes.
Jogging, swimming, cycling, walking, and HIIT (High-Intensity Interval Training) are a few examples.

3.2. Strength Training

Three times a week (not on consecutive days) is the frequency for strength training.

Areas of Focus: Exercises for the entire body that focus on the big muscles.
Squats, deadlifts, bench presses, rows, push-ups, and planks are a few examples.

3.3. Everyday Tasks
Include non-exercise physical activity (NEPA) in your regular routine, such as using the stairs, walking 10,000 steps a day, or doing housework.

4. Lifestyle Adjustments

4.1. Rest

Because it controls hunger hormones and recuperation, sleep is crucial for weight loss.
Objective: Aim for 7–8 hours of good sleep per night.

Advice: Establish a calm, dark sleeping space, avoid using electronics right before bed, and stick to a regular bedtime.

4.2. Drinking enough water

Maintaining proper hydration promotes general health and hunger control.
Objective: Consume two to three liters of water per day.
Advice: Have a glass of water before meals and keep a water bottle with you.

4.3. Stress Management

Overeating, particularly of unhealthy meals, can be brought on by stress.

Techniques: Engage in yoga, meditation, or mindfulness. To relieve tension, take up a hobby or spend time with loved ones.

5. Weekly Schedule Example

Week 1-4: Building Momentum

Day 1 (Monday):

• Morning: vigorous walk for 30 minutes.
• Afternoon: Prepare the week's meals.
• Evening: Strength exercise in the evening, with an emphasis on the upper body.

Day 2 (Tuesday):

• Morning: The second day, starts with a 20-minute HIIT workout.
• Afternoon: Throughout the day, sip water continuously.
• Evening: Make a well-balanced supper, such as grilled salmon and vegetables.

Day 3 (Wednesday): 

• Morning: 10,000-step challenge in the morning.
• Afternoon: Yoga or gentle stretching.
• Evening: Strength exercise in the evening with an emphasis on the lower body.

Day 4 (Thursday):

• Morning: Cycling in the morning (45 minutes).
• Afternoon:  In the afternoon, have a high-protein snack.
• Evening: Take a moment to meditate to unwind.
  

Day 5 (Friday): 

• Morning: 30-minute full-body strength training in the morning.
• Afternoon: Review your progress and drink plenty of water.
• Evening: In the evening, indulge in a dessert that is keto-friendly.

Day 6 (Saturday):

• Morning: 60-minute hike or long walk.
• Afternoon: Spend time with friends while organizing your food.
• Evening: Strength training (core and balance focus).

Day 7 (Sunday):

• Morning: Rest day or light activity (e.g., stretching, foam rolling).
• Afternoon: Review and adjust your weekly plan.
• Evening: Plan meals and workouts for the next week.

Week 5-8: Intensifying Efforts

Increase workout intensity by incorporating heavier weights, longer cardio sessions, or faster HIIT intervals. Tighten up your meal portions if weight loss slows.

Week 9-12: Refining the Routine

Focus on sustainability by ensuring your habits can be maintained long-term. By this point, your body should be more efficient at burning fat, and you’ll feel more confident and energetic.

6. Tracking Progress

6.1. Weigh-Ins

• Weigh yourself once a week, first thing in the morning after using the bathroom.

6.2. Measurements

• Take body measurements (waist, hips, chest, arms, thighs) every two weeks to track changes.

6.3. Non-Scale Victories

• Celebrate milestones like increased stamina, fitting into smaller clothes, or feeling more energetic.

7. Tips for Success

• Start Small: To prevent feeling overburdened, concentrate on breaking one behavior at a time.
• Remain Adaptable: Modify your plan as necessary in light of your preferences and progress.
• Locate Assistance: To keep yourself accountable, join a fitness group or work out with a friend.
• Reward Yourself: When you reach goals, treat yourself to non-food rewards like a massage or new exercise equipment.

8. Sample Meal Plan for a Day

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  Photos from pexels.com

  Breakfast: Breakfast consists of feta cheese, spinach, and mushrooms in an omelet.
• Snack: A handful of walnuts as a snack.
  
• Lunch: Lunch consists of quinoa, steamed asparagus, and grilled chicken breast.
• Snack: Cucumber slices and low-fat cottage cheese.
• Dinner: Supper will consist of baked cod, roasted Brussels sprouts, and a little coating of olive oil.
• Dessert: cinnamon-sprinkled Greek yogurt

By following this structured, realistic plan, individuals over 90 kg can achieve a significant and sustainable weight loss of 30 pounds in three months. The key is consistency, patience, and a willingness to embrace lifestyle changes that promote health beyond the scale.