Do you know how to lose weight in 3 weeks? Although some people are blessed with fast metabolisms, most of us have to work hard to shed the pounds.
There are plenty of fad diets and workout plans that promise to help you lose weight in 3 weeks or less, but they rarely work. Most require you to cut calories drastically, which slows your metabolism down and actually makes it harder to lose weight!
Hi, to help you lose weight, here I will share with you a simple, science-based plan that anyone can follow and lose at least 10 pounds in 3 weeks without starving.
So, How to Lose Weight in 3 Weeks: What Should I Do?
Well, the plan I’m going to share with you is divided into three components, and I urge that you follow them all at the same time in order to be able to lose at least 10 pounds within three weeks.
So, let’s get started on the weight loss journey.
First, Change Your Daily Food Habit
Yes, it’s true that eating fewer calories than you burn can help you lose weight, but it does not mean you should not eat anything at all.
To lose weight without starving, maintain the following food habits and make sure you will not eat over 1,500 calories per day.
1. Eat Less Salt
If you want to lose weight rapidly, you should avoid adding a lot of salt to your meals because it will enhance your body’s capacity to retain water. On the other hand, having less salt will decrease the chance of sudden “heart attacks” and other diseases.
2. Eat Vegetables and Rely on Lean Protein
Avoiding junk food and replacing it with fresh vegetables can help you lose weight much quicker. Because most of the junk food you eat contains a lot of carbohydrates, which causes extra fat. So, you should eat a lot of fresh vegetables instead of junk food.
Also, you have to rely on vegetables for your protein needs. Here are the 6 vegetables that contain protein with other food values:
- Spinach (3g per 100 g)
- Asparagus (2.4g per 100 g)
- Lima Beans (6.8g per 100 g)
- Soybean Sprouts (13.1g per 100 g)
- Green Peas (5.4g per 100 g)
- Mushrooms (3.6g per 100 g)
You can eat eggs, but try to avoid all the other animal resources for your daily protein.
3. Less Your Carbohydrate Consumption
For the next 3 weeks, you should stop your carbohydrate consumption. You should avoid all foods like rice, bread, sugar, cold drinks, and other resources that contain a high amount of carbohydrates.
Well, it does not mean you will have to starve without those foods. Instead, you can replace those foods with other items that contain fiber and other nutrients. Here are some foods that contain high fiber:
- Dried Fruits
- Whole Grains
4. Track Your Food Calories
It is also important to track how much you are eating. Well, nowadays you can easily use your smartphone or tab to weigh your food nutrition using calory tracking apps. And here are the top 9 apps that can help you track your food calory.
Yes, your goal should be to eat around 1500 to 2000 calories per day. And using any of the apps, you can easily make a diet plan with the foods we discussed above.
Second, Burn Extra Fat Through Exercising
While maintaining a healthy food habit, you should also do some exercise to burn some extra fat from your body. Well, of course, it does not mean that you should exercise all day with heavy gym equipment.
To lose 10 pounds in three weeks, exercising for 60 minutes each day can help you burn your extra calories. Here is the following exercise you can do:
- Weight Lifting
Weight lifting is one of the best ways to burn extra weight quickly. You can either lift and exercise with any heavy object at your home, or you can join a gym. However, do not attempt to exercise with a 50kg weight; instead, begin with 10kg.
- Walking, Running, Swimming
These three types of exercise can be really helpful. Try to go to the park, walk around, and run for a while. You can swim if you can as well. Well, if you want to walk and run at home, you can check out these Elliptical Machines which can help you exercise at home.
- Try Pilates
You can also try pilates to exercise at home. It will provide you the mindfulness and its easy-to-follow exercises will help you burn your calories at home. Well, there are a lot of free and paid pilates apps available that you can install and start exercising.
- Track How Much Calories You Are Burning
Besides exercising, it is also important to track how many calories you are losing. Now make sure you are burning more than you are eating. It means that if you plan a 1500-calorie diet, you must burn at least 2,000 calories through exercise and other daily activities.
Part 3. Healthy Habits to Maintain
Maintaining healthy habits is a supplement to eating and exercising, so it would help you achieve the result within 3 weeks if you maintain the following habits:
- Take Enough Rest
Taking rest after you exercise should be a crucial part of your weight loss journey. Because it keeps your brain active and will not let you feel exhausted. Also, you will have to sleep for at least 6 to 8 hours every night, and it’s a must for a healthy lifestyle.
- Divide Your Meals into Small Portions
You shouldn’t eat all the calories at one time. Instead, taking your food after a certain time would not make you feel hungry. For instance, if you are used to eating 3 times a day, you can divide your meals into 6 portions so that throughout the day you don’t feel hungry.
- Drink Enough Water
Drinking fresh and healthy water is another crucial practice because our body needs at least 7 to 8 glasses of water every day. So when you are on this plan, make sure you are focusing on that as well. And if you are used to drinking a lot of tea or coffee, I think this is the time to control this habit or abandon it totally.
- Spend Some Time on Recreation
All the effort is to stay healthy and fit. So don’t forget to spend some time on amusement. You can enjoy some time with your family and friends because when you are mentally peaceful, your brain and body parts work well.
Frequently Asked Questions
Walking, for example, is beneficial for weight loss since it helps you burn calories. You might burn roughly 150 additional calories per day if you added 30 minutes of moderate walking to your usual activity. Of course, you'll burn more calories if you walk more frequently and at a faster speed.
You should avoid eating anything that comes from animal resources if you want to have a flat stomach. That means foods like butter, milk, or even you should avoid eggs and meat. You should also avoid sweets, carbonated beverages, coffee, tea, and all the other junk foods like burgers and pizza as well.
Yes, you will lose weight if you don’t eat, but it’s not the ultimate solution. You can not live without eating for a long time. So the best way to lose weight would be to eat a minimum so that the brain and body can function and to do some exercise so that the extra weight burns out.
Yes, lemon water helps lose weight. It contains some essential antioxidants and folic acid, which are good for your health and metabolism system. So, you can drink lemon water instead of your bed tea, because lemon water is better than your bed or evening tea that contains sugar and milk.
Listen, there is no specific way to go in order to lose weight without putting in any effort. It simply means that if you do nothing, you will lose nothing. But even if someone is so lazy, they can follow the plan here we talked about. Doing some exercise and controlling food habits is the key.
Losing 10 pounds within 3 weeks is an achievable goal with a proper routine. In this discussion, I tried to tell you the most effective ways that anyone can follow.
Similarly, this discussion will help you create your own diet and exercise plan that goes with your body. Just make sure you track how much you are eating and how many calories you are burning.
Yes, I hope now you have an answer for “how to lose weight in 3 weeks” and you will be able to follow all the steps above with no problem and lose 10 pounds.
Daniel Amankwah is a fitness expert for 4EvaFit Lifestyle, personal fitness coach, personal trainer, blogger, and a motivational speaker living in Acton, Massachusetts. His affection for a healthy lifestyle has penetrated through the noise in the health, fitness industry and empowers people to create sustainable prescriptions for lasting health, happiness, and confidence.
A background as a business researcher coupled with a personal passion for fitness help brings our readership a thoughtful curation fitness guide and fitness product review. His burning desire is to share his fitness experience and offer some encouragement to anyone that is working to better themselves physically through healthy eating habits and being active.
As a visionary, his vision is a world where daily acts of self-love and care are a regular part of life.