How Much Weight Can I Lose In 3 Weeks?
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How much weight can you lose in 3 weeks? It depends on a lot of things, like how much you weigh to start with, how hard you work out, and what changes you make to your diet.
With only modest changes to your lifestyle, you can realistically expect to lose around 6 pounds in 3 weeks.
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The National Institutes of Health (NIH) recommend that people aiming to lose weight should do so at a rate of 1-2 pounds per week [1]. This may not sound like much, but it adds up over time and is a more sustainable approach than trying to lose weight too fast.
Exercise regularly and eat fewer calories (but not too few!) and you should see results. And whatever your weight loss goal is, remember to be realistic and consistent for the best chance of success.
But first, you’ll need to create a calorie deficit.
What is a calorie deficit?
A calorie deficit is when you burn more calories than you eat. This can be achieved by eating fewer calories, exercising more, or a combination of both.
There are a lot of variables to consider when it comes to calculating how many calories you need to lose weight, including your current weight, how much you want to lose, and your activity level.
On average, females need around 2,000 calories per day and males need around 2,500 [2]. This would mean that the average female, for example, would need to stick to a 1500 calorie per day quota, on average, to lose a pound per week — the other pound being achieved through exercise, assuming we’re aiming for a 50/50 split between diet and exercise.
A simple weight loss plan might involve burning 3,500 calories through exercise and eating 3,500 calories less than your maintenance level.
How to lose 6 pounds in three weeks
In order to lose 2 pounds a week, you’ll need a calorie deficit of around 1,000 calories per day on average [3]. Here we will make a few suggestions as to how this can be achieved.
Exercise regularly
To achieve a pound of weight loss a week, you will need to do at least 30-60 minutes of moderate to intense exercise at least 5 days a week. So it’s a good idea to establish a regular workout routine.
Of course, the exercises you can perform will depend on your health and fitness levels and you should speak to a doctor before starting an exercise program.
Jogging, biking, swimming, and aerobics classes are all great exercises to help you lose weight. You can also look into HIIT (high-intensity interval training) programs which alternate between periods of intense activity and periods of rest.
Even walking can make a big difference. If you walk for 30 minutes every day, you can burn a surprising number of calories. For example, a 185 pound individual walking at a brisk pace (3-3.5 mph) can expect to burn around 189 calories in 30 minutes [4].
And it doesn’t have to be exercise in the traditional sense. A high-intensity form of dancing ,such as zumba , can also help you burn a lot of calories and lose weight.
The important thing is to find an activity that you enjoy and can stick with in the long term. If you hate running, there’s no point in forcing yourself to do it every day. Find an exercise that you enjoy and that you can do consistently.
So, get up and start moving if you want to lose weight!
Plan your meals and snacks
Overeating is a common problem that can sabotage your weight-loss efforts. One way to stick to a lower calorie diet is to plan your meals. By planning healthy meals in advance, you’ll be less likely to make impulsive decisions about what to eat.
When you have a plan, you can also make sure to include healthy snacks. This is especially important as you’re more likely to gorge on junk food when the hunger pangs strike between meals. So be sure not to overlook snacks.
You can either plan your meals from scratch or use a ready made plan. To achieve the other 1 pound of weight loss (assuming you burn the other pound through exercise) simply subtract 500 from your calorie maintenance level and plan your meals to hit that target and not go above it.
And since the aim is to lose body fat and not muscle mass, be sure that your meal plan factors in more than just portion sizes and contains adequate protein and is well balanced with other essential nutrients.
If you would like to keep things simple, you could simply use the daily average calorie requirements (2000 for a female, 2500 for a male) as a guide and plan your meals around that.
For example, since the maintenance level for a female is 2000, a calorie deficit meal plan that aims for a pound of weight loss a week would be a 1500 calorie diet plan.
Below are a 1500 and a 2000 calorie meal plan.
1500 calorie meal plan
2000 calorie meal plan
Hate calorie counting?
The keto diet has become increasingly popular in recent years, and it’s no wonder why.
By increasing your intake of healthy fats and reducing your carbohydrate intake, the keto diet helps to stabilize blood sugar levels and promote feelings of fullness [5].
As a result, you’re less likely to experience hunger cravings and can stick to your diet for the long haul. In addition, the keto diet has been shown to boost metabolism and promote weight loss.
So if you’re looking for a sustainable way to lose weight and keep it off, the keto diet may be right for you.
Another alternative is intermittent fasting. Some people find it an easier way to lose weight as they don’t have to worry as much about portion control.
Instead, they can eat until satiated during their eating window (Usually between 8-10 hours), and then fast for the rest of the day.
Intermittent fasting can also help to boost metabolism and promote fat burning, which can further help with weight loss [6]. For these reasons, some people find that intermittent fasting is an effective way to lose weight.
Is it possible to lose more than 6 pounds in three weeks?
Fast weight loss is possible, but it may not be sustainable or healthy in the long term at a rate of 1-2 pounds a week, generally considered a healthy weight loss rate.
Rapid weight loss can come with a number of negative side effects [7] that you need to be aware of, including:
– Loss of muscle mass
– Fatigue
– Mood swings
– Poor concentration
– Increased risk of injury
– Slower metabolism
– Nutrient deficiencies
– Dehydration
– Menstrual irregularities (for women)
So if you have any concerns, you should speak to a doctor beforehand if you plan on losing a lot of weight in a short timeframe.
There are many approaches dieters take when trying to lose weight fast, such as fasting and dramatic calorie reduction. Here we’ll discuss two popular methods: Supplementation and meal replacement shakes.
Supplements
Meal replacement shakes
A meal replacement shake is a low calorie drink that contains all the essential nutrients you need in one serving. These shakes are designed to help you lose weight.
They are usually high in protein and fiber and low in carbs, fat, and calories. Meal replacement shakes can be a convenient and nutritious way to lose weight. They are quick and easy to make, and they can be taken on the go. Plus, they can help you feel fuller longer and help you reach your weight loss goals.
You can either buy them ready-made, either in powder or liquid form, or make them from scratch.
By making them from scratch you have greater control over the ingredients and can avoid artificial sweeteners and other ingredients you might want to avoid that are found in some pre-made shakes.
Why am I not losing the weight as fast as I hoped I would
At the start of a weight loss program, you might find that you lose weight faster than you in the later stages. Sometimes your progress will be slower than you hoped for right from the start.
There are a number of reasons why your progress may not be as speedy as you would like. But the most common is simple biology.
When you restrict your calorie intake, your body responds by reducing its metabolism. Basically, your body becomes more efficient at burning calories.
If this happens, it’s important to be patient and not to become discouraged. With persistence, you will get there eventually.
I’ve lost weight, now how do I keep it off?
Losing weight is hard. Whether you’re trying to drop a few pounds or achieve a major transformation, the process requires dedication and determination. But despite all of the effort that goes into weight loss, the vast majority of dieters are unsuccessful in the long term.
In fact, an estimated 80-95% of dieters put back on some or all of the weight they worked so hard to lose [9].
The good news is that there are strategies you can use to prevent weight regain after dieting. For example, making sure to eat enough protein and healthy fats can help to reduce hunger levels and promote satiety. And exercise can help to increase your metabolism and prevent the natural decrease that occurs when you lose weight.
Here are a few simple tips.
Make regular exercise permanent
Most people know that exercise is good for your health. But what you might not realize is that exercise can also help to regulate your weight. One of the ways it does this is by boosting your metabolism.
When you have a higher metabolism, your body burns more calories, even at rest. This makes it easier to maintain a healthy weight, and can also help you to lose fat.
Aim for at least 30 minutes of moderate to intense physical activity most days of the week. 150 minutes per week of moderate intensity exercise is recommended by the American college of sports medicine [10]. This could include activities like walking, biking, swimming, or jogging.
You might also want to consider adding resistance training to your workout regimen. Strength training, such as weight training or calisthenics, can help to increase muscle mass, which in turn helps to boost your metabolism still further.
Eat foods that fill you up
Once you’ve reached your weight loss goal, it’s important to make some permanent changes to your eating habits to avoid gaining the weight back. One way to do this is to focus on eating foods that will help you feel full.
Foods that are high in protein and fiber are a good choice, as they take longer to digest and will help you feel satisfied for longer [11]. In addition, avoiding processed foods and sugary snacks will also be beneficial, as these are more likely to lead to weight gain. Making these changes to your diet will help you keep the weight off for good.
Cut down on refined sugar
Refined sugar is a common ingredient in processed foods and sugary snacks. It’s also added to many foods that don’t taste sweet, such as bread, crackers, and sauces.
Eating too much refined sugar can lead to weight gain and other health problems like type 2 diabetes [12]. Eliminating, or at least cutting down on, refined sugar is a good way to prevent putting the weight back on.
Soft drinks are a major culprit when it comes to too much refined sugar. Swap sugary sodas for water or unsweetened tea or coffee. You could also try sparkling water with a splash of fruit juice.
You might decide to swap regular soft drinks for ones sweetened with artificial sweeteners. This goes beyond the scope of this article, but you may want to inform yourself about the controversy concerning them.
Drink plenty of water
One of the best ways to avoid putting the weight back on after losing it is to make sure you’re drinking enough water. Drinking water can help to fill you up so you’re less likely to eat too much.
If you’re wondering how much water you should be drinking a day, aim for around eight glasses a day [13]. You may find that you need even more than that, especially if you exercise vigorously, as you will lose a lot of water through sweat.
Weigh yourself regularly
One simple way to help keep tabs on your weight is to weigh yourself regularly. Do so at least once per week.
This will allow you to catch any small weight gains before they become larger, making it easier to make the necessary lifestyle changes to avoid excessive weight gain.
So dust off that scale and give yourself a check-up from the neck up!
If you backslide, don't go too hard on yourself
Losing weight is no easy feat. It often requires making lifestyle changes that can be hard to stick with. So if you find yourself slipping up, don’t be too hard on yourself, no matter how badly you fall off track.
Everyone makes mistakes, and it’s important to learn from them so you can get back on track.
The most important thing is not to give up. So relax. By all means take your weight loss journey seriously, but not too seriously. And don’t be afraid to start over again if you need to — as many times as you need.
With perseverance, you’ll get there eventually. Perhaps not in 21 days, but that’s ok.
>>These quotes will skyrocket your motivation. Click here to read more<<
Conclusion
If you’re looking to lose weight in three weeks, there are a few things you can do to increase your chances of success.
First and foremost, make sure to exercise regularly. Experts recommend performing at least 30-60 minutes of moderate to intense aerobic exercise every day. Additionally, stick to a healthy eating plan that includes a daily calorie quota that’s less than your maintenance level.
To keep the weight off, eat foods that fill you up and drink plenty of water throughout the day. And finally, try to cut down on refined sugar as much as possible.
By following these tips, you’ll be well on your way to meeting your weight loss goals!
References
1. https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm
2. https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be
3. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
4. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
5. https://www.healthline.com/nutrition/ketogenic-diet-and-weight-loss
6. https://www.healthline.com/nutrition/intermittent-fasting-metabolism
7. https://www.webmd.com/diet/guide/rapid-weight-loss
8. https://www.healthline.com/nutrition/weight-loss-herbs
9. https://health.clevelandclinic.org/why-people-diet-lose-weight-and-gain-it-all-back
10. https://www.acsm.org/blog-detail/acsm-blog/2017/05/16/science-of-exercise
11. https://www.sciencedirect.com/science/article/pii/S0924224414002386
12. https://www.webmd.com/food-recipes/features/health-effects-of-sugar
13. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256