weight loss concept

can you lose 10 pounds in 3 days

Can you lose 10 pounds in 3 days?

It is not possible to lose 10 pounds in 3 days. It is much more than what experts recommend you lose in 3 days and is considered unsafe for most people.

 

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 35,000 to lose 10 pounds. In 3 days, this comes down to a daily calorie deficit of 11,667.  This is an extreme amount that most people will find almost impossible to achieve even with diet and exercise.

 

We know that you need to eat less to start losing weight. Most experts recommend only a moderate calorie reduction of 500 – 1000. This way, you don’t end up feeling too deprived. However, even with a calorie reduction of 1000, you still have 10,667 extra calories left to burn with exercise.

 

While exercise can help you lose weight, you need to do it at the right intensity and duration to burn enough calories. A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to exercise for at least 12 hours to burn enough calories to lose 10 pounds in 3 days.

 

It is an impossible task for most people. Not only due to the time required but also due to the intensity. In contrast, most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly.

 

Extreme exercising is not recommended as it can affect your health. Also, these measures are not sustainable. You’re more likely to gain all the weight back. Isn’t it better to take your time and lose 10 pounds and keep it off for good rather than gain it all back in weeks?

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Why You Should Avoid Quick Weight Loss

1. You might gain it all back.

While quick weight-loss measures such as exercising intensely for long hours or cutting your calories can help you lose weight fast, they’re not sustainable. As a result, you might gain all the weight soon after. Isn’t it better to lose 10 pounds safely and keep it off for good?

 

2. Slower Metabolism.

Your metabolism determines how many calories you burn at rest. Losing weight too quickly with extreme low-calorie diets can lead to a slow metabolism. With a slower metabolism, you burn fewer calories in a day. Unfortunately, this lasts long after your “diet” is over.

 

3. It May Lead To Nutritional Deficiency.

You may not be eating enough food to get all the nutrients you need with extreme low-calorie diets. This can have severe negative consequences such as; poor immune function, weak bones, fatigue, and hair loss.

woman measuring waist

How quickly can you lose 10 pounds?

On average, it takes 5 – 10 weeks to lose 10 pounds. It is a healthy amount for most people to lose 10 pounds. It’s also in line with CDC (center for disease control and prevention) guidelines for healthy weight loss.

 

With a calorie deficit of 500, expect to lose 10 pounds in 10 weeks. Double the effort to a calorie deficit of 1000 to lose 10 pounds in 5 weeks.

 

However, keep in mind that these factors can vary from person to person. Several factors affect how quickly you lose weight. These include factors such as; activity level, age, gender, height, and weight. Due to these differences, some people might lose 10 pounds faster or take longer.

 

Can you lose 10 pounds in 3 days? Conclusion

Losing 10 pounds in 3 days is an unrealistic and unsafe goal. It is much more than what experts recommend you lose in 3 days and is considered unsafe for most people.