7+ 90-Day Weight Loss Plan Examples – PDF

If you are planning to lose weight, having a 90-day plan before you start the grind is the best thing you should do and is something that your future self will thank you for. Having a 90-day plan will help you especially if you are aiming for a gradual weight loss. It helps you to start instilling not only healthy eating habits, but it will also help you in plotting for your workout routines that you can make a habit out of that you can benefit from for the rest of your life.

weight loss

Weight Loss Tips to Include and Consider in Your Weight Loss Plan

Here are some of the things you need to consider should you create a 90-day weight loss plan on your own or even with a specialist who could help you in creating one:

1. Do a calorie count

In order for you to lose at least a pound every week, you actually have to make sure that you should be able to consume at least 500 fewer calories your body can burn in a single day. You may also see diet chart examples.

According to the National Heart, Lung and Blood Institute, men and women have different numbers of calorie intake in order to induce weight loss:

  • Women should have a diet of between 1,200 and 1,500 calories.
  • Men should have a diet of between 1,500 and 1,800 calories.

When counting your calories, you have to make sure that you will record every single food that you shove in your mouth, even the tiniest morsel. Also, make sure that you would also keep track of what you drink because drinks still contain a lot of calories and even more than you think. You may also be interested in 30-Day Meal Plan Examples.

Ensure that you would not eat more than your calorie limit. You can even weigh each of your meal portions so that you will have an accurate amount of calories needed in your meal. To maintain the results you gain within the 90-day period, you should make sure that you keep on counting your calories beyond the 90-day mark. You may also see Meal Plan Examples & Samples.

2. Create a basic meal plan

If calorie counting is not effective for you, it is then suggested that you should create a basic meal plan that will enable to provide you with balanced nutrients that you need in a single meal. You may also like food chart examples.

If you have a prior meal plan, make sure you only eat the foods that are in it. A healthy meal plan may contain fruits, vegetables, whole grains, lean proteins, and low-fat dairy. You may also like weekly plan examples.

Here is an example of a 1,600-calorie meal plan:

  • Breakfast: a bowl of bran flakes and a banana
  • Lunch: a ham sandwich, along with carrots, an apple, yogurt, and peanuts for lunch
  • Dinner: a leafy green salad with chicken, chopped vegetables served with strawberries, and a whole-grain roll
  • Snack: pretzels and milk

3. Don’t forget to include a fitness routine

In order to lose weight, you should not only focus on having a balanced diet because you should also include a healthy fitness routine. It is in incorporating exercise into a healthy lifestyle that will enable you to reach your goal, which is to lose weight, faster and will also increase the effectiveness of your 90-day plan to lose weight. You may also check out diet questionnaire examples.

For the intensity of your exercises, you should aim at least a moderate intensity. Every week, aim to have at least 150 minutes spent on exercising. If you do it on a weekday basis, it means that you should have a 30 minutes-long exercise for the five weekdays. You might be interested in food log examples.

If you do not like the idea of going to the gym, you can still exercise at home by making use of exercise videos you can find online. There are also other forms of exercising other than what you can do in a gym, and that is sports and other outdoor activities. If you are a dancer, then you can learn new choreographies as a form of exercise. You may also see daily chart examples.

90-Day Challenge Nutrition Guide and Journal

File Format
  • PDF

Size: 861 KB


90-Day Challenge to Losing Weight

File Format
  • PDF

Size: 5 MB


90-Day Fat and Weight Loss Formula

File Format
  • PDF

Size: 18 MB


4. Find alternatives for the food you love

The main reason why you are gaining weight and not losing it is because of the kinds of food you are eating. Food makes a lot of people happy…or more like satisfied. But most satisfying foods are unhealthy ones such as pizza, pasta, french fries, doughnuts, ice cream, and burgers. You may also like daily plan examples.

It is hard for you to give up on these foods, but there are a lot of healthier alternatives that could make up for it. And you can always have a new but healthier food to love. You may also see weekly plan examples.

5. Have a Cheat Day

Being excessively focused on your diet and exercise routine could make you unmotivated at some point. Schedule only one day for cheat day once a week. Cheat days are not made for you to eat different kinds of food without feeling guilty but it will also help you in boosting your metabolism. You may also see learning plan examples.

On your cheat day, make sure that you will put away your meal plan. You should even stop counting calories and just eat whatever kind of food you are craving for. You should not even exercise at all. Amazing, right? However, you should keep in mind that you would still exercise portion control. You may also like personal plan examples.

Do not, for heaven’s sake, eat an entire pizza or an entire box of chocolate chip cookies on your cheat day. Give yourself some leniency and just eat with controlled portions and not eat a week’s worth of calories. You may also check out evaluation plan examples.

Right after having your cheat day, go back to following your healthy meal plan and do not extend your cheat day to another day. You may also like annual plan examples.

6. Let your family and friends know

It is important that your family members and friends know because:

  1. If you will not tell your family members and you are living with them, your mother or the one responsible to buy and cook for the family meals will just buy and cook kinds of food that may or may not be unhealthy. Plus, your parents or siblings may keep giving you second servings or helpings.
  2. If you will not tell your friends, they will keep inviting you to eat out or have a pig-out session and have a drinking session.

It is in this way that they will not be offended once you would turn down any second serving or skip a drinking session. Your family and friends are also the best support system you could ever get and they might be very helpful in reaching your goal, which is to lose weight. You may also see business plan examples.

90-Day Warrior Diet Fat Loss Program

File Format
  • PDF

Size: 559 KB


90-Day Weight Loss Challenge Manual

File Format
  • PDF

Size: 3 MB


90-Day Weight Loss Challenge to a New You

File Format
  • PDF

Size: 123 KB


90-Day Weight Loss Sample Meal Plan

File Format
  • PDF

Size: 217 KB


More Weight Loss Tips

Here are 10 more tips to lose weight even faster:

1. Cutting back on sugars and starches is one of the most important things you should do because it can help you in lowering your hunger levels, which will also end up you eating fewer and lesser calories. You will no longer burn carbohydrates for energy but your body will now feed off the stored fat in your body.

2. Eating meals with protein, fat, and vegetables will meet your recommended carb intake.

3. Lift weights at least three times every week because by doing so, you can also burn a lot of calories, plus it would prevent your metabolism to slow down.

4. Always drink water every half hour before every meal because this makes you feel full easily.

5. Eat whole and unprocessed foods because these are healthier and will less likely cause you to overeat.

6. Aside from eating healthy food, you should also eat your food slowly because it causes you to make you feel full after eating and it will also help you to boost weight-reducing hormones.

7. Take time to check out your weight every day because this will encourage you to lose more should you find the need to.

8. Always get a good sleep of at least eight hours every night since having a poor one is one of the risk factors that could make you gain weight.

Losing weight does not only benefit your physical appearance but it also helps you in making sure that you are living a healthy life. Your body is the one investment you should never lose and take for granted. Once you reach a point where your body becomes so unhealthy, it will affect the entire aspects of your life and destroy it altogether. You may also be interested in 8+ Examples of Snack Schedules.

If you have a difficulty in keeping things right for your body, you can always resort to plans like this 90-day plan for weight loss in order to keep your focus and driven to your goal. You are only given one body to make use of and take care of, cherish it and nurture it well. You may also be interested in 30-Day Meal Plan Examples.

More Business

More Examples in