2 days ago Wondering how to lose 3 pounds a week without feeling hungry and deprived? Weight loss isn't all about calories in versus calories out. Protein, carbs and fat — the three macronutrients in food — have a direct impact on metabolism, body composition, exercise performance and. 5 Ways to Lose Pounds This Week, 3 Tips To Lose Pounds Every Week After, and a 3-Step Plan For Rapid Weight Loss No Matter. Each week, we're asking one woman who's trying to lose weight to document seven real-life days of dieting. She'll anonymously share her.
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To lose 3 pounds a week, try replacing any processed foods that you eat with healthier alternatives. For example, instead of eating spaghetti, try spaghetti squash instead. You can also substitute water for soda, sugary coffee, or alcohol, drinks that contain a lot of calories but have no nutritional value.
If you can, spend 1 hour exercising every day. For example, you could go running or hiking. If you need to work up to that, start by walking during your lunch break and after work. Find your recommended daily calorie intake. Although many sources use 2, as a general amount, your estimated energy calorie requirements depend upon sex, age and activity.
For example, a year-old man who is sedentary should eat 2, calories, while a moderately active man would eat 2, and an active man would eat 3, For a year-old woman, the calorie recommendations would be 1, sedentary , 2, moderately active and 2, active. Calculate the number of calories you usually eat each day.
Keep a food journal for a few days. Fill it out throughout the day, instead of relying on your memory at the end of the day. Use a calorie counter to total up your usual caloric intake. Decide if you are close to your recommended intake, or far away. If you are close to the number on the USDA chart, you can cut up to 25 percent of your calories for healthy weight loss.
If you are far above the number on the USDA chart, you will need to gradually reduce until you reach the recommended number, and reduce 25 percent of the recommended daily intake in the weeks following. People who cut their food intake drastically can feel dizzy, nauseous and have health complications. Aim to cut 25 percent of your calories from your diet.
This means that for a year-old moderately active man, you will go from eating 2, calories to eating 1, calories during the week. For a year-old moderately active woman, you will go from eating 2, calories to eating 1, calories per day. Subtract the 2 numbers to calculate the number of calories you are cutting.
For example, for a year-old man and for a year-old woman. Multiply that number by 7 to see how many calories can be totaled just with your diet. For example, 4, for the man and 3, for a woman. Find some easy substitutions to cut calories. Substitute mushrooms in place of meat. You can cut between and calories per serving of meaty lasagna.
This substitution usually cuts calories per serving. Replace oil with unsweetened applesauce in your baking recipes. You will cut almost calories from the entire recipe, which can average between 75 and calories per serving. Replace sour cream with yogurt to cut calories per recipe. Make open-faced sandwiches, to save 80 to calories on your lunch. Add more vegetables to fill you up.
Substitute spaghetti squash or Shirataki noodles for spaghetti. Save between 75 and calories per serving. Substitute water or tea for alcoholic beverages, milk-based coffee beverages or sodas. You will save to calories each time you do.
Replace processed foods with fruits and vegetables. You should get your fiber from these natural sources. If you eat bread or pasta, eat whole grain products. Eat smaller meals and regular snacks. Reduce your meal by to calories, so that you can eat a snack mid-morning and a snack mid-afternoon. Snacks can help you avoid feeling empty and giving into cravings. Nuts, Greek yogurt, smoothies, apples with peanut butter are great snacks.
Focus on snack foods that give you both protein and fiber. You will burn approximately calories per day that you do this. Choose classes that embrace high intensity intervals. This means you workout at a moderate intensity for a while, then have a burst of high intensity exercise.
Boot camps, barre method, core burn, zumba, oula and aerobics are great choices. Run or do circuit training that includes running, jump rope, weightlifting and bodyweight exercises. Burning extra calories per day will increase your calorie deficit by 4, Walk for 30 minutes after dinner or at lunch. Make this part of your daily routine, and you can burn 1, extra calories per week.
Do chores for extra calorie burning. Garden for 30 minutes to burn to calories. This includes mowing the lawn. Shovel snow to burn between and calories per half an hour. Engage in heavy cleaning for 30 minutes will burn between and calories. Choose just 1 activity each day to burn approximately 1, extra calories per week.
Add up all the exercise and calorie restriction you achieved during the week. A year-old male who cut 25 percent of his calories, did 1 hour of intense cardio, 1 minute walk and 30 minutes of chores each day would total a calorie deficit of 10, or 3 lbs. A year-old female who cut 25 percent of her calories, did 1 hour of intense cardio, a 30 minute walk and 30 minutes of chores would total a calorie deficit of 9, An additional 30 minutes of chores or walking would increase the total to 10, or over 3 lbs.
Reduce water retention. Try these tips. This can flush out extra water. Reduce your sodium intake. Salt causes you to retain water. Increase the fiber in your diet, if constipation is a problem. Irregularity can increase your weight. Take a multivitamin, in case your water retention is caused by a vitamin deficiency.
See a doctor if you are worried that this could be the cause. What is considered "intense" cardio from the line in the article that says "A year-old male who cut 25 percent of his calories did 1 hour of intense cardio Include your email address to get a message when this question is answered. Things You'll Need Edit. Related wikiHows. To create this article, volunteer authors worked to edit and improve it over time.
Together, they cited 7 references. Co-authors: 7. Updated: April 3, Categories: Short Term Diets. Article Summary To lose 3 pounds a week, try replacing any processed foods that you eat with healthier alternatives.
In other languages Deutsch: 3 Pfund in einer Woche abnehmen. Bahasa Indonesia: Menurunkan 1. Nederlands: Anderhalve kilo per week afvallen. TJ Tru Jonkman Sep 3, I appreciate the breakdown of weight loss on a daily and weekly basis. I've lost 4 lbs this week following this model. MA Marcea Ashby Nov 27, Rawlo Sep 26, Let's just hope it works!
HB Holly Barrigar Apr 22, Rated this article:. MG Manjari Gupta Jun 19, More reader stories All reader stories Hide reader stories. Did this article help you? Calculating Your Calorie Balance. Cutting Your Calories.