In this article, I will be showing you how to lose weight fast in 3 weeks. However, there is
a need to know that weight loss and staying healthy is a way of life. How do I mean you might ask? We all know that there is a reason why you get to where are in the first place, that is weight gain, right?
Until you identify the root cause and elements that make you gain weight and eliminate them, you will still be battling with weight gain. Losing weight in 3 weeks is awesome, but is all about losing weight and maintaining the ideal weight you wish to have. Otherwise, all your effort in the first place would have been in vain or useless
Nevertheless, your goal right now is how to lose weight fast in 3 weeks because you have this gathering or wedding you wish to attend and therefore want to look your best. Ok, alright, I get it; now let’s look at how to lose weight fast in 3 weeks, shall we?
Table of Contents
How to Lose Weight Fast in 3 Weeks
There are 2 major ways to tackle weight gain head-on, and that is what you eat and your physical activities. This is the general formula of losing weight without pills, but losing weight in 3 weeks is a whole different ball game but possible. For a starter, you must do away with junk foods (processed foods), stop or minimize alcohol intake, and then be ready to embrace eating healthy foods with good sessions of cardio and strength training.
As a matter of fact, these are proven strategies that have been yielding positive results. Observe these things and you will see in 3 weeks’ time you will be filled with energy even as you feel lighter.
Establish the Calorie Required for Weight Loss
Have you heard of a calorie deficit? This is where you consume much fewer calories than you burn daily. When you consume calorie that is less than what you burn daily, you will lose weight. Does that make sense? I guess it’s a simple deduction. Now, one pound is equal to 3,500 calories, so if you intend to lose let’s say 10 pounds, therefore you will be ready to spread eating 35,000 calories less in this period of 3 weeks. If we use losing 10 pounds in 3 weeks as a case study that means you will have to eat 1,666 calories less daily.
How do you achieve this deficit? Here is the thing; you can choose to lose 800 calories by eating less than you need to in order to maintain your current weight and the other 800 calories through high-calorie burning exercises. Do this and stick to it every day and you will see the result.
Take note, know how many calories you will subtract because eating way fewer calories can be too dangerous. It is established that eating below 1200 calories for women and 1600 calories for men can be health detrimental because it stalls your metabolism. Use an online calculator or consult a dietitian to help you determine how many calories you burn.
In case your intended calorie deficit would make you consume less than the healthy minimum calorie stipulated here, then you should go for a smaller calorie deficit by exercising and eating healthy.
Weight-loss Eating Plan
Like I said earlier on, boycott anything that is junk food. Make most meals to include 2 to 4 ounces of protein, 2 cups of water fibrous vegetables and ½ cup of whole grains. Replace that ice cream or chocolate with fresh fruits (you can even choose to make your fresh juice with a juicing machine, celery sticks with a tablespoon of nut butter, or just a cup of plain low-fat yogurt
Your breakfast can be made up of mushrooms and peppers, scrambled egg, a slice of whole-wheat toast accompanied with grapefruit, a smoothie made with ½ banana, a handful of spinach, ½ cup strawberries, almond milk and a scoop of whey protein powder. Alternatively, a whole-wheat English muffin capped with an ounce of low-fat cheese and chopped tomatoes placed under the broiler.
A ½ cup of brown rice with grilled chicken breast with a homemade lentil soup saturated with a green salad, and steamed asparagus; celery sticks, tuna canned in water mixed with mustard, capers, and carrots or how about a boiled egg, low-fat Greek yogurt, woven wheat crackers with an apple.
If you do eat out go for steamed vegetables, broiled or baked entrees, or a side salad in place of fries. But if you happen to make your own dinner then salsa and slices of avocado, broil a flank steak, and serve with sautéed onion and pepper with corn tortillas will do. Or you can roast a fillet of salmon to have with a ½ cup of wild rice and steamed broccoli.
Exercise to Lose Weight
How to lose weight fast in 3 weeks by exercise will require you to engage in more physical activities go jogging or swimming, and there should be a concerted effort to go to the gym. Engage in cardio but also do strength training because that will help preserve your muscle mass even as you lose weight. Without a doubt, cardiovascular activities burn more calories than weight training. So plan your cardio to be at least 60 to 90 minutes most days in order to achieve your goal. Spending time on the elliptical machine or treadmill will see that pounds dropping.
You will begin to lose muscle mass if you do not include weight training in your routine. So, take nonconsecutive two days a week for weight training. Concentrate on the major muscle groups in the body such as the back, chest, legs, shoulders, arms, abs, and hip using a workout formula of three sets of eight to 12 reps per muscle group.
You should know if your goal is realistic and worth the effort, and do remember to make additional changes as you get closer to achieving your desired weight.
However, losing weight at a slower rate is healthier and could save you all the stress and suffering of trying to do it overnight.
But do remember, to build that body is a way of life which means you have to adjust to the lifestyle that would always keep your body and mind healthy. By so doing, you don’t have to be looking on the internet on how to lose weight fast in 3 weeks simply because you have an event you need to attend at your very best.
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