If you want to lose seven kilograms in three weeks, then you have to really want it and eat fewer calories. Do not worry. It is possible! It’s not the healthiest goal because if you lose too much weight too quickly, it’s not very sustainable and whatever you lose, you lose because you’re losing water and muscle (not fat). If you lose half a kilogram to a kilogram per week, it is healthier and more sustainable. You still have to save a good 1000 calories a day for this. Regardless of yours, watch what you’re eating (and ), burn more calories, and change your lifestyle to lose weight healthily!
Vegetables are relatively low in calories and high in vitamins, antioxidants, and fiber to keep you healthy and full. Eat two to three cups of vegetables a day. You can see how many calories are in a cup of various cooked and raw vegetables at https://www.choosemyplate.gov/vegetables. Eat veggies of all colors for a varied diet! Start your meals with vegetables before eating high-calorie foods high in protein and carbohydrates. This is how you feel fuller with fewer calories.
Protein helps you build lean muscle mass, which means you burn more calories during the day. 15 to 20% of your daily food intake should be lean proteins. Eat egg whites, fish, chicken, or red meat with little marbling or fat. Meat-free protein sources for your muscles include tofu, tempeh, seitan, beans, peas, and lentils.
Avoid processed white carbohydrates (like white bread and rice) and eat whole grains (like whole-wheat bread and brown rice). Whole-grain carbs contain fiber, which keeps you fuller for longer. The recommendation is 300 grams of carbohydrates per day at 2000 calories (45 to 65% of your calorie intake), but if you want to lose weight faster then only eat 50 to 150 grams. Replace sandwiches with salad wraps and pasta with zucchini noodles or spaghetti squash over the next few weeks to reduce your carb intake.
For the next three weeks, you want to feel fuller with fewer calories, so don’t be afraid to eat fat. Fat tells your brain you’re full and contains omega-3 fatty acids, which help your body burn fat. Make sure you’re eating healthy fats. Instead of cooking with butter and lard, use healthy alternatives like coconut or olive oil. Healthy fats are in an avocado, and olive oil. Flaxseeds, chia seeds, nuts and nut butter. It also contains a lot of omega-3 fatty acids. Since fats are not low in calories, you should eat no more than two tablespoons of oil or nut butter (about two servings) per day.
Eat nutritious foods. Snacks provide you with energy and keep your metabolism running for the next three weeks. If you don’t know if you’re hungry, drink 8 ounces of water and wait 5 minutes to see if you have more energy. Eat fresh fruit and nuts instead of high-sugar granola bars, trans-fat chips, or high-carb crackers. Snack under 100 calories. This equates to: One fruit (one large apple, one banana, or two small oranges) 15-19 whole almonds 13-14 whole cashews 10 pecan halves 28 shelled pistachios
Avoid drinking sodas, energy drinks, and soft drinks that are high in calories and sugar. Drink water, tea, and black coffee (without milk, cream, or sugar) to avoid empty calories. Count calories from alcohol! If you drink, try low-calorie alternatives like light beer, Spirits on the Rocks, or wine. Don’t drink too much. Drink no more than one drink a day as a woman, and no more than two as a man. Coffee stimulates metabolism. Drink a black coffee in the morning or before your workout to keep you energized. Drink no more than four cups a day (400 mg of caffeine) to avoid anxiety, insomnia, and digestive problems.
Sodium makes your body retain water. You look bloated and weigh more because of this retained water. For the next three weeks, don’t add salt to your meals and avoid hidden sources of sodium. Use other spices like chili pepper, cumin, and garlic to flavor your food. Frozen foods (even the “healthy” ones), snack foods, soups, and individual ingredients are high in sodium. Eat about 1.5 grams of sodium daily and read the labels!
You may think that if you want to lose 5 pounds in the next 3 weeks you can’t eat dessert, but it gets you down (and you binge on sweets). Treat yourself no more than once a week by eating small portions of low-calorie sweets. Enjoy a piece of dark chocolate (at least 70% cacao) once a week (at most) to help you get antioxidants and healthy minerals. Satisfy your sugar cravings with frozen fruit (like blueberries or bananas) instead of cake, cookies, or pie. You can even make banana ice cream, which is way healthier than regular ice cream. Plus, it has fiber!
Go for a jog, run, bike, or a brisk walk to burn extra calories each day. What you burn is more important than what you eat. Exercise boosts your metabolism so your body goes into calorie-burning mode. Alternate between low-intensity (fat-burning) exercise and strenuous exercise from day to day. For example, run on Monday, do a long jog on Tuesday, and high-intensity aerobic exercise on Wednesday, and so on. Do high-intensity interval training (HIIT) to burn more calories in less time. For example, if you’re jogging, sprint for 60 seconds every three to five minutes.
When you lift weights, you not only build lean muscle, but you also increase your metabolism. After three weeks you feel fit and look toned. Work with lighter weights and more reps if you don’t want to bulk up (build a lot of muscle mass). Train arms and legs on different days. For example, train your lower body on Monday, your upper body and core on Tuesday, and rest on Wednesday before training your lower body again on Thursday. You can also train your upper and lower body on Monday, Wednesday and Friday (with rest days on Tuesday and Thursday).
Bike to work or run. If you can’t spare the car, park further away and walk. Take 15 minutes to bike or 30 minutes to walk every morning and evening. Don’t count that toward your 45-minute-a-day minimum for the next three weeks. Take the stairs instead of the elevator or escalator. When working on the computer, stand instead of sitting. Do crunches while watching TV or waiting for your dinner to cook.
Since you’re trying to lose 5 pounds per week, you should only rest one or two days per week and still get 15 to 30 minutes of exercise (walking, easy swimming, yoga, Pilates, stretching, and/or moderate aerobics). Take a long walk outside (choose a path with hills if you can) or do yoga online for 30 minutes.
Sign up at a gym near you. Find out which courses will be offered there in the next three weeks. Try boot camp, barre, power yoga, aerobics, or muscle pump classes. Ask a friend to go to class with you so you can be held accountable and have more fun. Classes last from 30 minutes to an hour (depending on intensity and gym). Many classes are a mix of strength training and interval cardio. Add them to your daily exercise goal.
It’s difficult to eat less when those you live with don’t have the same weight loss goal. Encourage your family to eat healthily and live an active lifestyle so you can thrive together. If your roommates aren’t following along, then set boundaries (like no junk food in the house) and plan your own meals independently of others.
This is very effective for seeing how many calories you’ve eaten. You have to be accountable and don’t eat mindlessly for the next few weeks. Use a mobile app or carry a small journal with you so you can jot down what you eat while you’re on the go. My Fitness Pals Free Calorie Counter is a good app. Shopwell is a free app that helps you make better shopping decisions by tailoring your grocery list to your fitness and weight loss goals.
Eat wisely. You’ll eat slower, feel full faster, and overeat less. Eat more slowly, chew your food thoroughly, and pay attention to the texture and taste on your tongue. Remove distractions while eating. Turn off your cell phone, TV, computer, and/or radio. Put down the fork every three bites and take a sip of water to eat slower and digest better.
When you eat fewer calories, you also take in fewer nutrients, so don’t overdo it. Eat no less than 1200 calories per day for women and 1500 calories for men for the next three weeks to stay healthy. If you cut too many calories, you will become malnourished. You’ll also feel depressed, which will make you irritable and more likely to overeat at your next meal.
Smaller portions are important for weight loss. Whether you cook at home or eat out at a restaurant, you should be careful about how much you eat. If you eat out, ask if they can give you half (or bring your own box). Measure portion sizes with your hand: Cooked vegetables, dry cereal, sliced or whole fruit: One fist = one cup of cheese: One index finger = 43 grams of Pasta, rice, oatmeal: One palm = half a cup of protein: One palm = 85 grams of fats: One thumb = one tablespoon
You eat fewer calories, burn fat and lower your cholesterol level. Set an eight-hour eating window and fast one to four days a week. For example, only eat between 10:00 a.m. and 6:00 p.m. or between 11:00 a.m. and 7:00 p.m. Notice how you feel during and after your first time. Adapt your time window and frequency to your everyday life. When you skip meals, you put your body into starvation mode. It stores fat and burns fewer calories. When you’re fasting, eat four to five mini-meals within your eating window.
Drink more water when you exercise. This is important so you don’t become dehydrated. Dehydration causes your body to retain water. The more water you drink, the less water your body retains, even if that sounds weird. Water also flushes excess salt from your body, making you less bloated. Drink 33.33 times your body weight in milliliters. For example, if you weigh 90 kilograms, drink 3000 milliliters a day.
If you don’t sleep enough, it can have a negative effect on your metabolism and your stress hormones. Your body burns fewer calories. When you’re overtired, you’re more likely to crave greasy, sugary foods. If you’re having a hard time falling asleep, here’s how to relax before bed: Listen to soothing instrumental music. Avoid your cell phone or TV for an hour before bed. Drink calming tea (like lavender, chamomile, or ginger). Breathe deeply and meditatively.
Drink 8 ounces of water before meals to keep your stomach full. Most of the weight you lose in three weeks is water retention. You must continue to eat fewer calories to maintain your weight over the long term. Don’t expect to lose weight every week. People lose weight quickly for the first two weeks and then plateau. If you lift weights and do HIIT, you can overcome the plateau. Talk to a nutritionist about a healthy way to reduce your calorie intake. Hire a personal trainer to keep you on track and motivated with your workout plan.
Stop exercising if you experience pain, shortness of breath, or dizziness. Talk to your doctor before beginning any new diet or fitness program.