woman holding measuring tape around her waist

can you lose 21 pounds in 3 weeks

Can you lose 21 pounds in 3 weeks?

Although it is possible to lose 21 pounds in 3 weeks, it is not recommended. It is much more than the 3 – 6 pounds most experts recommend you lose in 3 weeks and is considered unsafe.

 

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 73,500 to lose 21 pounds. In 3 weeks, it comes down to a daily calorie deficit of 3,500. An impossible number to achieve for most people.

 

You have to eat fewer calories to lose weight. Experts recommend a moderate calorie reduction of at least 500. Although this is enough to jumpstart weight loss, it is not enough to lose 21 pounds in 3 weeks. You still have an extra 3000 calories to burn with exercise.

 

We know that exercising at the correct duration and intensity can help you burn extra calories to lose weight. A 185-pound person, for example, burns approximately 294-calories in a 30-minutes on a stationary rower.

 

This person would have to maintain this workout for at least 5-hours daily to burn enough calories to lose 21 pounds in 3 weeks. An unrealistic task for most people. Not only due to the ridiculous time commitment but also due to the intensity required. Also, this is much more than the time experts recommend you spend exercising weekly.

woman measuring waist

How long does it take to lose 21 pounds?

On average, it takes about 2.5 months to 5 months to lose 21 pounds. It is a safe amount of time for most people to lose 21 pounds. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.

 

With a daily calorie deficit of 500, expect to lose 21 pounds in 5 months. Double it to a daily calorie deficit of 1000 to lose 21 pounds in 2.5 months.

 

Create a calorie deficit by eating less and exercising more to lose 21 pounds. Cut out junk food and other empty calories from your diet. These include foods such as; cookies, cakes, pastries, sugary drinks, ultra-processed snacks, fried foods, and alcohol.

 

These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, they’re full of added sugars and other additives that increase your appetite. Eliminate these from your diet to lose 21 pounds.

 

You can also consider portion control to help you eat less. Serve your food on smaller plates or bowls to avoid overeating. Dinner plates have gotten bigger, making it hard to portion your food correctly. Using this simple tip at mealtimes can help you eat less. Or better yet, fill half your plate with veggies before adding protein or carbs.

 

Next, add exercise to your weekly routine. Exercise often increases your energy expenditure and helps burn extra calories. Healthy adults should spend at least 30 – 60 minutes exercising weekly. Alternate between cardio and weight training for best results.

 

Cardio exercises such as rowing, running, cycling, and swimming burn calories fast to lose 21 pounds. Weight training exercises such as; deadlifts, lunges, or squats build muscle and boost your metabolism.

 

Focus on workouts you enjoy doing. If you hate running, consider walking or cycling instead. You’re more likely to be consistent this way.

weight loss concept

How much weight can you lose in 3 weeks?

Generally, expect to lose 3 – 6 pounds in 3 weeks. It is a safe and healthy amount for most people to lose in 3 weeks.

 

With a daily calorie deficit of 500, expect to lose 3 pounds in 3 weeks. Double the effort to a daily calorie deficit of 1000 to lose 6 pounds in 3 weeks.

 

However, keep in mind that these numbers can vary from person to person. Several other factors influence how quickly you lose weight. These include factors such as; age, gender, height, weight, and activity levels. Due to these factors, some people might lose more or less weight in 3 weeks.

 

Can you lose 21 pounds in 3 weeks? Conclusion

While it is possible to lose 21 pounds in 3 weeks, it is not recommended. Losing this weight in 3 weeks is considered unsafe for most people.