How much weight can you lose in 3 weeks?
On average, expect to lose 3 – 6 pounds in 3 weeks. This is a safe and healthy rate for most people. In addition, it’s in line with what most experts and the CDC (center for disease control and prevention) recommend when losing weight. A slow and steady approach of losing 1 – 2 pounds a week.
However, these numbers can vary from person. Several factors affect how quickly you lose weight. These include factors such as; activity level, age, gender, height, and weight. A person who weighs over 250 pounds will not lose weight at the same rate as someone who weighs 125-pounds. In the same way, a person with a sedentary lifestyle will not lose weight at the same rate as an active person who exercises regularly.
While you can lose more weight in 3 weeks, it is not recommended. You’d have to use extreme measures to lose more weight in 3 weeks. Unsafe measures that can affect your health. Also, losing weight at the recommended rate increases the likelihood of keeping it off for good? Better to lose t slowly and keep it off for good.
Create a caloric deficit to lose weight.
Weight loss occurs when we continuously eat less than what the body burns. This creates a deficit forcing the body to tap into stored fat. We know that it takes a deficit of 3500 to lose a pound of fat.
With a daily deficit of 500, expect to lose a pound a week. Double the effort to a daily effect of 1000 to lose two pounds a week. There are two best ways to create a deficit for weight loss. That is through diet and exercise. Start with your diet.
Adults need to eat at least 2000 calories to maintain weight. You have to eat less to start losing weight. Most experts recommend you cut at least 500 calories from your diet. You don’t have to change everything bout your diet to achieve this. Start by making necessary changes such as eliminating empty calories. These are high in calories yet add little to no nutritional benefit. Eliminate foods such as; soft drinks, baked treats, fried foods, sweets, alcohol, and other junk food.
Also, consider portion control to help you cut calories too. We tend to overestimate how much food we need to eat and thus eat extra calories. With portion control, you serve only the appropriate amount. Use simple portion control tips such as serving on smaller plates or bowls to avoid overeating. Do these, and you will lose weight in 3 weeks.
Eat better to lose weight
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more complex carbs, fiber, and protein to lose weight in 3 weeks. These are great for weight loss as they reduce appetite.
Start your day with eggs instead of the usual sugar-filled bowl of cereal. At lunch, consider high-fiber food such as; beans, peas, or lentils. If you have to snack, enjoy high-protein greek yogurt or healthy nuts.
Exercise weekly to lose weight.
Exercise can help you lose weight in 3 weeks. With exercise, you can burn extra calories and boost your progress.
Most experts recommend you spend at least 150 – 300 minutes exercising weekly. Ideally, your workout routine should include both cardio and weight training. Cardio helps you burn fat fast, while strength training helps you build more muscle.
Choose workouts you enjoy doing to make the process fun. If you hate running, do another cardio activity such as swimming or cycling instead. This way, you’re more likely to stay consistent.
How much weight can you lose in 3 weeks? Conclusion
Expect to lose 3 – 6 pounds in 3 weeks. This is the safe amount most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.