If you want to know if you can lose weight on Optavia 3 and 3 plan, then this blog post is for you!
While Optavia 3 and 3 plan is designed for weight maintenance, it is possible to continue losing weight with the right approach.
It may seem counterintuitive to stop striving for fat loss and focus on maintenance, but I found that the Optavia 3&3 phase was associated with greater overall weight loss, compared to the 5&1 plan.
This article takes an in-depth look at the maintenance phase of the Optavia 3&3 plan and examines whether it can truly help you achieve success in weight loss.
Can You Lose Weight on Optavia 3 and 3?
In short, yes.
You can lose weight on Optavia 3 and 3, but be sure to slightly reduce your calorie intake, follow the high protein intake guidelines, and incorporated strength training into your routine to preserve muscle mass.
How is that possible?
Well, it’s quite simple.
This is achieved through a process called body recomposition, which involves building muscle while losing fat at the same time.
Christopher Barakat is a highly respected expert in the field of body recomposition, and he currently serves as an Adjunct Professor and Human Performance Researcher at The University of Tampa.
Chris says that “despite what some people think, it is possible for both beginners and people who are already in good shape to build muscle and lose fat at the same time.”
“This happens because of different things like how active someone is, what exercises they do, and how much fat they have to start with,” says Chris.
If someone wants to try this, they should lift weights and eat healthy foods.
“But there are also other things that can affect whether or not this works, like sleep, hormones, and metabolism.”
How much weight can I lose on the Optavia 3 and 3?
Based on my personal experience with the Optavia 3 and 3 plan, I can say that the amount of weight you can expect to lose can vary depending on your starting weight, body composition, and level of physical activity.
However, in general, I found that I was able to lose around 1-2 pounds per week of body fat.
Compared to my experience with the Optavia 5 and 1 plan, which involved consuming only 800-1000 calories per day, I found that weight loss on the 3 and 3 plan was slower.
However, one of the benefits of the 3 and 3 plan is that it allows for a higher calorie intake, which can help to maintain muscle mass while still promoting fat loss.
Here’s a photo of how my body looks after doing the Optimal Health 3 and 3 plan.
I was eating 2,300 calories, most of them come from proteins and veggies. I was also hittig the gym 3-4 times per week.
This was a key factor for me, as I wanted to maintain my muscle mass while losing body fat.
And you know whats funny?
During my 5 and 1 plan, I found that I was losing muscle mass along with body fat.
So it kind of showed that I was losing a lot of weight (on the scale), but in the lon run it really slowed down my progress.
However, on the 3 and 3 plan, I was able to rebuild my muscle mass while losing body fat, which helped me to achieve better overall body composition.
To track my progress, I used an InBody scan, which measures body fat percentage, muscle mass, and other metrics.
According to my InBody scan, I was able to reduce my body fat percentage from 18% to 15% in just 6 weeks on the Optavia 3 and 3 plan.
(A huge deal for me.)
Can I exercise while following the Optavia 3&3 plan?
If your goal is to lose weight while being on the Optavia 3 and 3 plan, I recommend you do.
I followed a simple full body workout routine, which included resistance training in the gym.
Some of the exercises I did included squats, bench press, pull ups, deadlifts, and lunges.
While I didn’t do much cardio, I made an effort to add more steps to my daily routine whenever I could.
This included taking the stairs instead of the elevator, parking farther away from my destination, and taking short walks throughout the day.
These small changes helped me to increase my daily physical activity and burn more calories.
How to lose weight on Optavia 3 and 3 plan
Start with an accurate assessment of your current body composition. This can be done through various methods such as body fat calipers, bioelectrical impedance analysis (BIA), or a DEXA scan.
I wouldn’t count on your independent Optavia coach for those. Instead, ask your local, trusted personal trainer or registered dietician to set up an appointment.
Count your calories
Start with an accurate assessment of your current calorie intake.
To lose weight while being on Optavia 3 and 3 plan (maintenance), you need to know how many calories you are consuming on a daily basis.
Use a food diary or a calorie-tracking app like MyFitnessPal to record your intake for a few days.
Then, use an online Optavia TEE calculator to determine your maintenance calorie intake.
Create a small calorie deficit
To lose weight, you need to consume fewer calories than your body needs to maintain its current weight.
Aim for a moderate calorie deficit of 250-350 calories per day to lose 0.5-1 pound per week.
This will help you lose weight without feeling too deprived.
Focus on nutrient-dense foods
Forget about booze, sweets and cookies. When you’re on 3 and 3 plan, it’s important to focus on Optavia diet foods such as lean meats, seafood, dairy, low carb vegetables, and healthy fats.
These foods will provide the essential energy to train in the gym and build muscle, while burning fat.
Resistance training is important for building and maintaining muscle mass during Optavia 3 and 3 plan.
Incorporate strength training exercises such as squats, deadlifts, bench press, and pull-ups into your workout routine.
Although I havent done too much of it, cardiovascular exercise can also help you burn calories and improve your overall health.
Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
Watch your portions
Even if you’re eating healthy foods, consuming too many calories can still lead to weight gain.
I use smaller plates, cups, and utensils to help control my portions.
(This is my Achilles heel.)
Drinking water can help you feel full and reduce your calorie intake.
Aim for at least 8 cups of water per day, and try to replace sugary drinks with water or unsweetened beverages.
Watch your sleep
Sleep is important for weight loss, muscle building, and overall health. Aim for 7-9 hours of sleep per night, and try to establish a consistent sleep schedule.
I’m not gonna lie – losing weight while on Optavia 3 and 3 plan can be a slow process, but it’s important to stay consistent.
Focus on making sustainable lifestyle changes, and be patient with your progress.
Remember that small changes can add up to big results over time.