How To Lose 10 Pounds In 3 Weeks
How to lose 10 pounds in 3 weeks? Losing 10 pounds in 3 weeks seems like an impossible goal, but it’s certainly not that hard. In this post, Liftyolife will unveil some tips to help you keep fit and have your body as you wish.
1. Understand Calories In & Calories Out
The simple fact you must remember to keep fit is to burn more calories than you absorb. You can use tools to track and measure your daily intake; afterward, gradually taper down.
Initially, you can start with 500kcal steps or under until you see a consistent weekly loss. Don’t eat much below 1200-1600 because it can prevent your progress and harm your health.
2. Set Realistic Goals And Keep Track Of Your Progress
Gaining each goal will stimulate you to keep going on losing weight. Let’s set your realistic goals today and keep track of your change. You can refer to an example of an achievable goal progression below:
- Slim down each week.
- Slim down from 1 to 3 pounds per week.
- Slim down 10 pounds in three weeks.
- Fit into size 29 jeans.
3. How To Lose 10 Pounds In 3 Weeks?
Here are 10 simple ways Liftyolife (liftyolife.com) believes can help you lose 10 pounds in 3 weeks quickly and safely.
3.1. Cut Out Simple Carbohydrates
Refined carbohydrates are quickly absorbed, which increases your blood sugar and insulin levels in the process. Consequently, you will feel hunger cravings come back again. To decrease sugar or refined grains, you should get away from the below food items:
- Package cereals.
- Rice and white bread.
- Sweets, cookies and candy.
3.2. Choose better beverages
To keep in shape, you can change your main servings by choosing healthier beverages. These beverages such as juice, energy drinks and soda contain sugar and extra calories that contribute to weight gain over time.
In contrast, drinking water helps you feel full and temporarily stimulates the metabolism system to cut down on calorie consumption and increase weight loss.
According to an older study, 24 adults who were obese and overweight showed that drinking 500ml of water (16.9 fluid ounces) before a meal can downturned the number of calories consumed by 13%, compared to a control group (source from 6 trusted).
To enhance weight loss, you need to get away from sweetened, high-calorie drinks and take from 34 to 68 fluid ounces (from 1 to 2 liters) of water daily.
3.3. Scale Down Your Portion Sizes
Besides, it would be best to notice how much food you absorb, control your portion and gradually scale it down. Even minor reductions of 10-20% are regularly enough to create the balance and stimulate weight loss. You need to measure your portions more carefully and don’t undervalue the power of taking smaller bowls.
3.4. Add Fiber To Your Diet
Fiber is a nutrient that runs through your body undigested, supporting in balancing blood sugar, keeping you feeling full longer and reducing stomach emptying.
Many studies prove that fiber has an impressive effect on weight loss. To boost your health and drop weight, you need to eat at least 25-38 grams of fiber every day, such as whole grains, fruits, veggies and legumes, in terms of 9Trusted sources.
3.5. Avoid Fast Food
No matter how healthy fast food may be proved, it always contains excessive salt, sugar and heart-clogging trans fats. These foods are high in calories while low in nutritional value, which makes them a bad option for the fullness. Before knowing it, you need to classify the rules of calories in and out.
3.6. Eat slowly
Eating slowly and concentrating on enjoying your meal while listening to your body is an effective strategy to reduce intake and increase feelings of fullness. For instance, one study about 30 women claimed that eating slowly declined calorie intake by 10%, enhancing water consumption and creating feelings of fullness more than eating fast.
To eat slowly, you should enjoy smaller bites, drink the amount of water with your serving and lower external distractions.
3.7. Drink More Water
Drinking water an hour before enjoying your meals is beneficial for weight loss: Increase from 24 to 30% in the metabolism system for 1-1,5 hours after intake. Enhance the chance of absorbing fewer calories which further helps you keep in shape.
3.8. Do More Cardio Or HIIT Exercise
HIIT is a type of exercise that changes between quick bursts of activity and brief recovery periods, keeps your heart rate to boost fat burning and enhances weight loss.
Adding HIIT into your daily exercise helps you lose 10 pounds monthly. A study of nine men compared the influences of HIIT to biking, resistance training, and running, showing that a 30-minute HIIT session burned from 25 to 30% more calories than the other activities.
Another study demonstrated that men who do HIIT exercise for 20 minutes/ three times/ week lost 4,4 pounds (2kg) of body fat and 17% belly fat over 12 weeks, without changing their lifestyle or diet.
You can try switching out your cardio and doing one or two HIIT exercises every week, changing between walking and running for 30 seconds at a time. Moreover, you can experiment with other activities in your HIIT exercises like pushups, squats, jumping jacks and burpees, etc.
3.9. Get Enough Sleep
If you want to drop 10 pounds in a month, you need to design a regular sleep schedule and keep to it. A small study in 2018 demonstrated that nine men not sleeping enough in one night saw a significant increase in hunger, levels of ghrelin and the hormone-boosting appetite.
To improve your sleep cycle and gain weight loss goals, you need to sleep at least 7-8 hours per night, reduce distractions before going to bed, and follow a regular sleep schedule.
How to lose 10 pounds in 3 weeks? While losing 10 pounds in 3 weeks may seem like a challenging goal, it is possible to make several minor changes to your lifestyle and diet. With your hard work and patience, Liftyolife believes you can gain weight loss as you wish and better your health.