weight loss concept

how much weight can you lose in 21 days


How much weight can I lose in 21 days?

Generally, expect to lose 3 – 6 pounds in 21 days. It is a safe amount to also in 21 days for most people. It’s also in line with what most experts recommend for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 3 pounds in 21 days. Double it to a daily calorie deficit of 1000 to lose 6 pounds in 21 days.


However, keep in mind that these numbers can vary. Several other factors affect how quickly you lose weight in 21 days. These include factors such as; height, age, gender, activity levels, and weight.


Due to these differences, some people might lose more or less weight in 21 days. A person who stays active and exercises daily, for example, will not lose the same amount in 21 days as another who remains sedentary with little to no movement.

healthy food in container

Eat fewer calories to lose weight.

You have to eat less to lose weight in 21 days. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.


There are several things you can do to achieve this calorie reduction. Start by cutting out junk food and other empty calories. Cut out high-calorie foods with little nutrition such as; cakes, cookies, pastries, ice cream, donuts, fried foods, ultra-processed snacks, potato chips, and alcohol. These foods are bad for weight loss as they increase your appetite.


You can also consider portion control to help you eat less. Fill half your plate with veggies before adding protein or carbs. Or better yet, serve your food on smaller plates or bowls. This simple tip can help you reduce your calories for weight loss.


Learn to make healthy substitutions in your diet to reduce your calories. Simple changes such as eating more whole foods instead of refined carbs. Eat more baked potatoes instead of processed chips. Enjoy fiber-rich oatmeal instead of the usual sugar-filled bowl of breakfast cereal.  Do these to lose weight in 21 days.

healthy food

Focus on nutrition.

Make up for the reduced calories by eating more nutrient-dense vegetables, protein, and fiber. These foods are great for weight loss as they keep you full for longer.


Choose lean meats, poultry, or fish for your protein. These foods will reduce your appetite and boost your metabolism. High-fiber legumes are just as filling. Alternate between these two weight loss foods for lunch or dinner.


Include simple veggies such as; kale, spinach, broccoli, or Brussel sprouts in all your meals to add volume. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety.

woman holding plank - exercise

Do some cardio

Cardio exercises can help you burn extra calories to lose weight in 21 days. It is recommended that healthy adults spend at least 30 – 60 minutes exercising daily.


Some of the best cardio exercises to burn fat include; jumping rope, running, rowing, or cycling. If you struggle with a busy schedule, consider high-intensity interval training.


HIIT workouts take less than 30-minutes to complete yet are just as effective at burning calories. Focus on workouts you enjoy ding. You’re more likely to be consistent this way. If you hate exercising alone, consider team sports such as; swimming, football, basketball, or volleyball.


Lift more weights

If you hate cardio, consider weight training exercises such as; squats, deadlifts, planks, or lunges. These will help you build muscle and boost your metabolism. Start small and increase your weight as you progress.


Work with a professional trainer if you’re new to the gym to avoid injury. Compound exercises such as; pull-ups, Romanian deadlifts, and squats are especially good at burning calories. Do these, and you will lose weight in 21 days.


How much weight can you lose in 21 days? Conclusion

On average, expect to lose 3 – 6 pounds in 21 days. It is a safe and healthy amount for most people to lose in 21 days.