Can you lose 10 pounds in 3 weeks?
Although it is possible to lose 10 pounds in 3 weeks, it is not recommended for most people.
We know that it takes a deficit of 3500 pounds to lose a pound of fat. This means losing 10 pounds requires a deficit of 35000 calories. This comes to at least 1700 calories daily to lose 10 pounds in 3 weeks.
Most experts recommend a moderate calorie reduction of 500 – 1000 calories daily. This is almost double the recommended amount. Most adults need to eat at least 2000 calories to maintain their weight depending on factors such as; lifestyle, weight, and age.
Creating a daily deficit of 1700 calories will leave you with little to survive on. This type of extra calorie reduction might even make you feel like you’re starving. Health experts are against extreme calorie reductions as they can negatively affect your health.
There’s only so much you can eat when you reduce your calories severely. In most cases, you might not be able to get in all the nutrients your body needs to function.
While exercise is generally a great way to boost weight loss. It burns a moderate amount of calories per session. For example, a person weighing 185-pounds can expect to burn 420-calories in a 30-minute session while swimming vigorously.
You’d have to spend at least 2-hours exercising intensely to burn enough calories to lose 10 pounds in 3 weeks. Not only is it difficult due to the time constraints, but also for the effort required.
With these reasons in mind, it is clear why it’s unsafe for most people to lose 10 pounds in 3 weeks.
How much weight can you lose in 3 weeks?
Expect to lose 3 – 6 pounds in 3 weeks. This is the rate at which most experts recommend most people lose weight.
A slow and steady approach of losing 1 – 2 pounds every week. While this might not lead to rapid weight loss, it is a much safer and healthier approach.
A moderate calorie reduction of 500 – 1000 calories is all you need to jumpstart weight loss. This leaves you with plenty of calories to stay full and satisfied with even as you lose weight.
Cut out high-calorie foods that add little to no nutritional value such as; baked goods, dry snacks, and sugar-filled beverages. This way, you won’t even notice the calorie reduction.
Choose foods high in protein and fiber to keep you full for longer. Instead of the usual sugar-filled bowl of cereal for breakfast, enjoy a veggie-filled omelet or hard-boiled egg. Add volume to your meals with veggies such as kale, spinach, and broccoli. Do these, and you will lose weight in 3 weeks.
Also, you don’t have to exercise as much with a realistic plan. At least 150 – 300 minutes of exercising weekly are all you need to lose weight.
Alternate between cardio and weight training for best results. Ensure consistency by choosing exercises you enjoy doing. If you hate running, consider investing in a rowing machine.
If you hate exercising alone, consider team sports such as volleyball. Doing something you love increases your willpower making it easy to stay consistent. Do these, and you will lose weight in 3 weeks.
Can you lose 10 pounds in 3 weeks? Final thoughts
While it is possible to lose 10 pounds in 3 weeks, it is not recommended for most people.
Losing this much weight in 3 weeks requires extreme changes to your diet and exercise schedule that can negatively impact your health. A safer and more realistic goal is to lose 3 – 6 pounds in 3 weeks.
