Are you wondering how to lose 10 pounds in 3 weeks, but the problem if you don’t know which diet you should go on? It can be very tough if you don’t know which direction to take. With many types of diets around these days you can find yourself spinning in circles all day. I like to keep things really simple, and not focus on any particular diet, but follow certain fundamentals. Here are a few tips that you can use to lose weight in a few weeks (or maybe a month):
Figure out the math
It really comes down to this: you need to burn more calories than you consume. I use the starting point of 12 x my body weight to get my level of daily calories needed to lose about 1-3 pounds a week. I remember reading once that it takes about 1500 calories burned to burn a pound of fat. So if you set yourself in a deficit of 500 calories per day then you’ll lose a pound almost every 3 days. If you want to lose 10 pounds in three weeks, then that’s 15,000 calories you would need to burn. That’s about 700 calories burned per day. Remember, don’t think of this as solid fact, because I’m not totally sure of how correct it is, but I like to use it as a good guideline. If you’re currently not on a diet you’ll probably lose a lot of weight in the first week; this is because your body has been holding onto extra water. Don’t become discouraged if you don’t see a decrease in weight loss after the first week – this is normal.
Eat Natural Foods
If all the food you’re eating comes in a package you most likely shouldn’t be eating it to lose weight. Stick to fresh foods that are high in protein/carbohydrates and low in fat. A gram of fat contains 9 calories while a gram of protein or carbs contains 4 calories. Less calories in your meals = more calories you’ll burn. Good sources of proteins include chicken breast (stay away from chicken wings), turkey breast, eggs and egg whites (whole eggs have great nutritional value, but be careful of the fat content), cottage cheese, and whey protein. Excellent sources of carbs include raw oats (for a natural no calorie sweetener go with stevia), red potatoes, brown rice, beans, and of course green vegetables.
I like to lift weights at least 3-4 times per week. Not only is it good for your strength and muscles – it burns a lot of calories! When you lift weights your body requires nutrition to repair itself so there is a lot less chance of it being stored as fat. Not only will you start to lose weight, you’ll start to feel stronger and better.
I also like to perform cardio 4-5 times per week. It’s great for your heart, and burns extra calories. One thing you will want to avoid is choosing cardio over weight training. Weight training should be most important when trying to lose weight.
Get At Least 8 Hours of Sleep
Sleep is very important. You want to get at least 8 hours of sleep. Your body needs to recover. The more you sleep the more easily you’ll find the weight comes off. I’m not sure if this is true for everyone, but try not to over sleep. I know when I sleep in (12-13 hours of sleep haha) I feel sluggish throughout the day, and drink more coffee than usual.
Find Your Motivation
Figure out why you are trying to lose weight in the first place. Is it because you just want to become healthier to avoid health problems? Are you trying to fit in smaller clothes? Do you want six pack abs? Whatever the reason, figure it out and every time you find yourself falling off track remind yourself why you are doing this in the first place.
I also find that it helps if you write everything down. Think of this as a competition (or you could join an actual competition! They have them on most forums), and write down your beginning measurements with your goals a month down the road. You’ll find that you’ll be able to stay on track much more easily. Write down all the foods that you eat during the day. Remember, it will all be worth it in the end! You’ll then be able to show your friends how to lose 10 pounds in 3 weeks just like you did.