How to Lose 3 Pounds a Week Safe and Smart When You Don't Have Time

How to Lose 3 Pounds a Week Safe and Smart When You Don't Have Time

It's a reasonable and doable aim to lose weight in just seven days, but you'll need commitment and a well-thought-out strategy to get there. You'll need to figure out how many calories you need, create a calorie deficit, modify your food, up your physical activity, and maintain consistency. 

Is it realistic?

The BMR can nevertheless provide you with a foundation for how many calories your body burns each day and, consequently, how many calories you should eat to achieve that calorie deficit, even though many people can effectively lose excess weight without even knowing their BMR. 

Find Your Basal Metabolic Rate (BMR)

Given that 3 pounds are equal to 10,500 calories, losing 3 pounds in a week is no little task. The math reveals that you must reduce your caloric intake by 1,500 calories each day. This may seem like a lot, but it is the only way you can possibly shed 3 pounds of real fat in 7 days—not water or muscle.

Set Your Daily Calorie Goal

One of the simplest ways to make sure you keep your calorie deficit is to use a calorie counter. Some apps allow you to monitor not only your daily caloric intake but also your physical activity. 

Track Your Calorie Intake

One drawback of counting calories is that practically everything you put on your plate must be measured, which may take time and is not always practicable. When you want to reduce a large amount of weight quickly, it's still the ideal strategy.

Measure Your Food Portions

You should at least check to see that any high-carb or high-sugar meals you include in your one-week diet plan have not been depleted of the fiber that keeps you feeling fuller for longer.  

Cut Refined Carbs & Sugars

You may have heard dietitians, nutritionists, and even people who have successfully lost weight vouch for the effectiveness of protein in weight loss; they are all correct! You can lose a lot of weight quickly by increasing your protein consumption. 

Get Enough Protein

It will be difficult to control your hunger during the day without going over your daily calorie allotment if you are going to be in a big calorie deficit of 1,500 calories. Due to their high fiber, vitamin, and mineral content, fruits and vegetables are low-calorie foods that have been successful in reducing hunger and battling cravings during low-calorie diets. 

Fight Hunger Pains With Fruits & Vegetables

Resistance exercise shouldn't be ignored when trying to lose weight quickly! Resistance training boosts metabolism and fat loss by building muscle. It will also offer you a toned, fit look that cardio exercise can't match.

Integrate Strength Training Into Your Workout Routine

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