weight loss concept

Can I Lose 9 Pounds In 3 Weeks?


Can I lose 9 pounds in 3 weeks?

Although it is possible to lose 9 pounds in 3 weeks. It is not recommended. It is much more than what experts recommend you lose in 3 weeks and is unsafe.


It takes a calories effect of 3,500 to lose a pound. You need a higher calorie deficit of 31,500 to lose 9 pounds. In 3 weeks, this comes down to a daily calorie deficit of 1,500. A number that many people might struggle to achieve


Most experts recommend a moderate calorie reduction of 500 for weight loss. Although this is enough to help you lose some weight, it is not enough to lose 9 pounds in 3 weeks. You still have to burn an extra 1000 calories with exercise to lose 9 pounds in 3 weeks.


Exercise can help you burn extra calories. However, it has to be at the right duration and intensity. A 185-pound person, for example, burns approximately 252-calories in 30 minutes of swimming.


This person would have to swim for at least 2 hours daily to burn enough calories to lose 9 pounds in 3 weeks. Most people will struggle to maintain such intensity while eating at a calorie deficit. Also, It is much more than what experts recommend you spend exercising weekly.


You’re better off losing weight at the recommended rate. It is better for your health, and it also increases the likelihood that you keep it off for good.

woman measuring waist with measuring tape

How long will it take to lose 9 pounds?

It takes about 4.5 weeks to 9 weeks to lose 9 pounds. It is a safe amount of time for most people to lose 9 pounds. It’s also what the CDC (center for disease control and prevention) recommends for healthy weight loss.


At a weight loss rate of losing 1 pound a week, expect to lose 9 pounds in 9 weeks. Double it to a weight loss rate of losing 2 pounds a week to lose it in 4.5 weeks. You can achieve this by eating fewer calories and exercising more.


Start with diet changes such as cutting out junk food and other empty calories. These include foods such as; cookies, cakes, pastries, fried foods, sugary drinks, ultra-processed snacks, and alcohol. Avoid these foods when trying to lose weight as they’re high in calories with little nutritional benefit.


You can alcos consider portion control to help you reduce your calories at mealtimes. Use your serving plate as a guide. Fill half the plate with vegetables before adding protein or carbs. Or better yet, serve your food on smaller side plates or bowls.


We tend to overestimate how much food to eat with oversized dinner plates. Using these tips can help you eat less at mealtimes.


Once you have reduced your calories, focus on better nutrition. Eat more vegetables, protein, and complex carbs. These are better for weight loss as they keep you full for longer.

woman doing pull-up - exercise


Do some cardio and lift more weights.

It is recommended that healthy adults spend at least 250 minutes exercising weekly. It is not only good for health but also for weight loss. The good thing about exercising is that the more you weigh, the more calories you burn.


Cardio exercises help burn calories, while weight training exercises help build muscle and boost your metabolism. Alternate between these two workouts for best results.


Choose workouts you enjoy doing to avoid getting overwhelmed. If you hate excising outdoors, invest in quality at-home workout equipment. . Start slow and build momentum as you go. Do these to burn enough calories to lose 9 pounds safely


Can I lose 9 pounds in 3 weeks? Conclusion

It is possible to lose 9 pounds in 3 weeks. However, it is not recommended. Losing this weight in 3 weeks is unhealthy and unsafe for most people.