How much weight can you really lose in 3 months?

Have you wondered how much weight you can realistically lose in 3 months? The truth might surprise you. At CrossFit Vertex, we believe in setting realistic goals and creating sustainable habits. So, let’s break it down and see what’s achievable with a solid workout routine and some sensible diet changes.

The Power of Consistency

First things first, let’s talk about consistency. I’m a huge advocate of creating and sticking to a plan. Whether it’s choosing the stairs over the elevator or picking a salad over a burger, it’s these small, consistent choices that add up over time. At CrossFit Vertex, we recommend working out 3-4 times a week and eating a balanced diet 80% of the time. This might not sound revolutionary, but trust me, it works.

Setting Realistic Expectations

So, how much weight can you lose in 3 months? The answer isn’t straightforward. It may depend on several factors: your starting weight, age, gender, and commitment to your plan are a few. Even your sleep quality, stress levels, and work schedule can play a role in weight loss. On average, a safe and sustainable rate of weight loss is about 1-2 pounds per week. That means, over 3 months, you could lose anywhere from 12 to 24 pounds. It might not sound like a lot, but this slow, consistent weight loss is more likely to stay off in the long run.

The Role of Exercise

Now, let’s talk about exercise. Working out three times a week is a fantastic start. You don’t need to spend hours in the gym; even a well-structured 60-minute session can work wonders. The CrossFit Vertex approach includes a mix of strength training, cardio, and flexibility exercises to ensure you’re getting a comprehensive workout. We make sure you're burning calories and building muscle.

Making Sensible Dietary Changes

Diet plays a crucial role in weight loss. One more time for good measure 😀. Diet plays a crucial role in weight loss.

But here’s the good news, you DO NOT need to make drastic changes to see results. Small, sensible changes can have a significant impact. Start by cutting down on processed foods and sugar. Replace sugary drinks with water or herbal tea. Include more fruits, vegetables, lean proteins, and whole grains in your diet. It’s not about depriving yourself; it’s about making healthier choices more often than not.

Building Momentum

When you combine regular exercise with sensible dietary choices, you start to build momentum. At first, it may be difficult. You may not see results immediately. That's okay! The key is to keep going. Every workout, every healthy meal, is a step in the right direction. And once you start seeing and feeling the changes in your body, it becomes easier to stay motivated.

Accountability and Support

One of the biggest challenges in any fitness journey is staying accountable. That’s where we come in 💪. The CrossFit Vertex coaches are dedicated to helping you stay on track. We provide the guidance and support you need so you consistently make the right choices. And you are not alone on this journey. You’ll have a community of like-minded individuals who are on the same path, facing the same challenges, and celebrating the same victories.

Celebrating Progress

Lastly, it’s important to celebrate your progress. Weight loss is not just about the numbers on the scale. It’s about how you feel, how your clothes fit, improvements to your overall health, and boosts to your confidence. These are all victories! Take the time to acknowledge and celebrate them. They are just as important as the number on the scale and oftentimes can be more motivating.

So, how much weight can you lose in 3 months? If you commit to working out three times a week and make small, sensible changes to your diet, you can realistically lose between 12 and 24 pounds. More importantly, you’ll be building habits that will help you maintain that weight loss and continue to improve your health and fitness in the long run.

Ready to start your journey? Join us at CrossFit Vertex, where we take all the guesswork out of fitness and help you build a healthier, happier you. Remember, it’s not about perfection; it’s about progress. Check out Angie and Christina's weight loss progress.



Let’s make those small, consistent choices together and see the amazing results that follow.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I've helped hundreds of folks get healthier, lose weight, get stronger, and gain back their independence. Let's meet to talk about what's important to you: Joe's Schedule.

Joe Marcavage
Owner, CrossFit Vertex