Can you lose 13 pounds in 3 weeks?
It is possible to lose 13 pounds in 3 weeks. Howeevr, it is not recommended. It is much more than what experts recommend you lose in 3 weeks and is unsafe for most people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 45,500 to lose 13 pounds. In 3 weeks, it comes down to a daily calorie deficit of 2,167. A number that most people will struggle to achieve for several reasons.
First, a moderate calorie reduction of at least 500 is what most experts recommend for weight loss. Although this is enough to jumpstart weight loss, it is not enough to lose 13 pounds in 3 weeks. You still have an extra 1,667 calories to burn with exercise.
Second, you would have to exercise for a long time to burn this many calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while running at a speed of 4-MPH.
This person would have to run for at least 3.5 hours to burn enough calories to lose 13 pounds in 3 weeks. It is an unrealistic task for most people. Due to the intensity required and also the time commitment.
You’re better off losing 13 pounds at the recommended rate. It’s better for your health. Also, it increases the likelihood that you keep it off for good.
How long should it take to lose 13 pounds?
Generally, it takes about 6.5 to 13 weeks to lose 13 pounds. A safe and healthy amount of time to lose 13 pounds for most people.
With a daily calorie deficit of 500, expect to lose 13 pounds in 13 weeks, about 3 months. Double it to a daily calorie deficit of 1000 to lose 13 pounds in 6.5 weeks, about 1.5 months. You achieve this by eating fewer calories and exercising often.
Start with diet changes such as portion control to help you eat less. Serve your food on smaller side plates or bowls. Or better yet, use your plate as a guide. Fill half your plate with vegetables before adding protein or carbs. Use simple tips at all meal times to avoid overeating and lose weight.
Also, eat fewer refined carbs and eliminate junk foods from your diet. These highly processed foods are high n calories with little nutritional benefit.
Find healthier alternatives where possible. Drink more water to stay energized throughout the day rather energy drinks. Have some fresh fruit after your meal instead of baked desserts.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, fiber, and complex carbs.
Try intermittent fasting.
Intermittent fasting is an eating approach that alternates between prolonged periods of fasting and short eating windows. This eating approach works for weight loss as the less time you have to eat, the fewer calories you consume.
Most people find that they start to lose weight as they eat fewer calories.
There are different schedules to choose from, the most common being the 16:8 fasting diet. You spend 16-hours fasting and then eat all your meals within an 8-hour window. On this schedule, you have to skip breakfast or dinner daily.
Do some cardio and lift more weights.
Exercising is a great way to burn extra calories to lose 13 pounds safely. Most experts recommend a workout routine that includes both cardio and weight training.
Cardio exercises such as; swimming, running, rowing, and cycling burn calories fast. Weight training exercises such as; deadlifts, lunges, squats, and pull-ups build and strengthen muscles.
Alternate between these two to work our different muscles groups in the body. Build momentum as you go and vary your intensity too. Don’t stick to the same workout.
Focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate exercising alone, sign up for a Tabata, Zumba, kickboxing, or a sport. Anything that will help you get active and burn extra calories is acceptable.
Can you lose 13 pounds in 3 weeks? Conclusion
While it is possible to lose 13 pounds in 3 weeks, it is not recommended. It is much more than what experts recommend you lose in 3 weeks.