Weight loss should be slow and steady if you want to maintain your weight loss for life. Generally, experts recommend a weight loss rate between one and two pounds per week. However, you may not consistently lose two or 3 pounds each week easily.
How can that goal be reached most effectively? By adjusting your energy balance, you can achieve the right amount of calorie deficit. Approximately 3500 calories per week or 500 calories per day are required to lose one pound per week. It takes a daily deficit of 7000 calories per week or 1000 calories to lose two pounds per week. The formula can be applied for three pounds per week.
It seems complicated, but it shouldn’t be a problem once you get used to it. Eating the right amount of calories every day is like spending the right amount each month. Weight loss can be achieved by changing your daily calorie budget to come up short by 500 to 1000 calories each day.
Many health experts agree that the most effective use of this method is for those attempting to lose a few extra pounds or who are using it temporarily. If you still have a lot of weight to lose, you can continue to lose 1 to 2 pounds a week after you reach a certain point.
How to lose 3 pounds a week?
The idea of losing three pounds per week is possible, but it may not be as safe as you think. If you do not keep your calorie intake in check, or if you exercise excessively, you may not be able to function properly.
This is one of the reasons why certain things have to be taken into account before starting a weight loss program. First, you should determine how much energy you need for the day and then plan your diet based on those needs. Second, you should make it a priority to eat healthy foods.
A professional health care provider also suggests that in order to lose weight, you should not lose more than 1 to 2 pounds a week. A rapid weight loss may not only cause your muscles to lose weight but also deprive your body of energy essential for your health. It is always advisable to consult your doctor before embarking on any diet or weight loss plan.
However, a general method is given below:
How do I lose 3 lbs in a week in a healthy and safe way?
If you are trying to lose weight, you shouldn’t go too low in terms of calories. According to the National Heart, Lung and Blood Institute, a person born male should consume 1,500 calories a day, and a person born female should consume 1,200 calories a day.
If you attempt to lose this much weight without the supervision and guidance of your physician, your body may not be able to absorb the nutrients it needs to function.
A healthy diet can make a significant difference in your overall health, whether you are trying to lose 5, 10, or 30 pounds. For weight loss, you should eat a variety of whole foods such as fresh fruits, dark leafy greens, tomato, cucumber, fish, lean meat, nuts, and seeds. Instead of sugary drinks like colas, cappuccinos, cocktails, and fruit juice, try plain water, infused water with fruit, unsweetened herbal tea, and green smoothies.
It may seem like fruit juice is a good option, for instance. The fact that they have a high nutritional value does not make them the most effective weight loss option.
Researchers concluded in a February 2017 review published in the Journal of Obesity & Eating Disorders that these beverages are rich in fructose, a sugar that contributes to obesity, diabetes, metabolic syndrome, and other diseases. Furthermore, whole fruits are rich in dietary fiber, which reduces the rate of sugar absorption into the bloodstream.
According to estimates, fat has 3,500 calories per pound. Consequently, you would have to create a deficit of 10,500 calories in order to lose three pounds in seven days.
It is not guaranteed that these figures will stay the same. Several factors affect your daily energy expenditure, including your weight, your fitness level, your metabolism, and your hormone status. The digestibility and processing of calories are also affected by the source of calories, according to the experts at Harvard Health Publishing.
Hence, you can estimate how many calories you need daily by using the three-hundred-calorie rule. According to this theory, in order to lose three pounds per week, you would need to burn an additional 10,000 calories per week or reduce your calorie intake by 10,500 calories.
However, this represents an intake deficit of about 1,500 calories per day, which is not recommended unless it is medically imperative.
Why is it considered unhealthy to lose 3 pounds a week?
The answer depends entirely on the weight you start with. It took me several weeks to realize this after going through the same experience myself a few weeks ago. Diet programs rarely address this simple fact, which is surprisingly very common.
The process of pulling calories from stored body fat takes a considerable amount of time. This means that your body will always look to glucose (for example, in the form of glycogen) whenever possible and won’t ever rely on fat reserves unless the glucose has run out. People believe that when they run out of glycogen and switch to fasting mode, their bodies automatically use fat as a long-term energy source instead of glycogen.
This is true, but it neglects to mention that you can only burn a certain number of calories from a pound of stored body fat in a day. The reason for this is that it takes a long time. For long periods of starvation, such as a long winter or drought, your body stores fat. Our bodies are not designed to burn fat quickly.
One pound of stored fat can provide you with about 30 kcal of energy per day. Even if you’re hungry and tired, regardless of how much you exercise. If you are at a healthy weight, you will not burn more than 30 calories per pound of body fat. Your body will have to burn more muscle and slow down the metabolic rate in order to provide you with a greater amount of energy; this will lead to the body lowering its temperature, sapping the immune system, and others. There is no question that all of this is not what you want.
I believe obese people can lose a considerable amount of weight quickly with the extreme caloric restriction that is not harmful to their health. It is always better to go slowly when you want to lose a few pounds from a body that is already healthy in terms of its weight range or just above it; otherwise, you will simply end up damaging it.
Why is it unsafe to lose more than two pounds a week?
An average of two pounds a week means about eight pounds (or 3.7 kilos) a month.
Normally, I would suggest that this is not a good method; however, it is not necessarily bad.
It is a little surprising that if you are severely obese, you can lose a considerable amount of weight when you go on a reputable weight loss program. Furthermore, with a strict schedule and a whole team of nutritionists who make certain you are not going rogue, it is also feasible and quite safe, considering it is mostly actors and the whole charade.
In any case, if you are just a little bit on the plump side (especially if you are alone), it’s not worthwhile to attempt to lose weight quickly.
Well, to begin with, you lose that much weight so quickly, which means you can gain that same amount of weight back just as easily as most people feel enthused when they begin. The first thing they do is begin a diet rampage that cuts down on the number of calories they are consumed by more than half. In the beginning, it works, but it is not lasting.
What this means is that if you eat a few vegetables every morning, a salad dish for lunch, and may skip dinner, you will be able to lose weight. If you avoid chocolate, candy, and other sweets, this will be easier for you to lose weight. If you are exercising as much as possible, this will also help. Nevertheless, you might decide to quit the diet one day. You might decide that the weight you have reached is quite pleasing. It may also be that you are tired of the whole charade. In just a few short weeks, the old weight will return just by getting back to your regular eating schedule.
Additionally, it has been shown that some people can lose some of their health as well as their weight. The first symptoms that may appear are weakness, confusion, dizziness, and fatigue, to name a few. There is no doubt that your body is trying to keep up with the constant weight change that is constantly occurring in your body. In addition to skipping out on most foods, skipping out on the nutrients your body needs is not a good idea either. I wouldn’t recommend it.
It doesn’t make sense to you to develop an illness over a few pounds, does it?
How can I lose 3 lbs a week without losing much muscle?
First of all, I believe that giving yourself a hard target for how much weight you need to lose per week is the worst thing you could do.
It might not be possible for you to lose three pounds per week. I believe that if you want to lose fat, 2 pounds a week, or even 1 pound, per week is a good goal to aim for, but if you define “success” as 3 pounds per week, you’ll probably become frustrated and quit your diet/exercise regime.
Despite the fact that you may dive right into a good program (which usually means something different than what you’ve been doing for the past year or so) and lose 3 pounds (or even more) per week, it won’t last. It doesn’t matter what you do, you’re never going to lose that much weight on a weekly basis in the long run. Essentially, if you define “success” as losing 3lbs per week, you will eventually stop succeeding and are more likely to quit if you get frustrated.
On 1 January of this year, I weighed about 333lbs when I first began to lose weight. After making drastic changes to my diet and starting to walk more, I began to gradually lose weight. For about the first week or so, I was losing at least one pound of weight each day. The fact that I had to do that demonstrates how bad my old diet and exercise levels were and how much of a radical (and healthy) change I had made. I had lost about half a pound every day by the end of the month, and I was still losing. Within a month, I had lost 32lbs.
Immediately after that, it started to slow DOWN ENORMOUSLY. My weight was down to -40 pounds at the end of February. Eventually, I reached a plateau, and, after a month of plateauing, I lost another 30lbs, so by the end of May, I was down to -70. Eventually, I managed to maintain that weight throughout the year.
I stayed on my diet and walked steadily, increasing my steps per day overtime. The following year, I managed to lose another 20 pounds, taking me down to a weight of 90 pounds. My weight then plateaued there for roughly 14 months. I’ve been trying to lose weight for well over a year. I’ve stayed on my diet, and I’ve walked as much as possible.
In the last couple of months, I have lost another ten pounds. There is a possibility that I will lose a bit more on this subsequent round, or I might not. Assuming the next plateau also lasts two years or more based on my previous pattern, I wouldn’t be surprised if it is longer than two years.
Losing weight is not an even, steady downward trend, except in the very short term. Upon entering this program with the expectation that you’ll lose weight very quickly, and you’ll do so at a steady amount per week until you reach your target weight, you’re setting yourself up for disappointment, which means you might not be able to stick to it for long enough to reach your goal.
I set a goal of losing about 160 pounds altogether in my first attempt at weight loss. Before I set my goal, I was morbidly obese. In order to get the results I got at the beginning, you have to start out incredibly fat, have a horrible diet and hardly any exercise habits, and then over time, you will improve. As a result, there are plenty of areas where you could improve. You can make some very significant dietary and physical changes that will have an immediate and radical impact on your health.
There is no way that you will be able to achieve the results I did if you only have, for example, 50 pounds to lose (or 30, or 20).
In order to achieve your goals, don’t look for some secret formula that ensures you’ll lose 3lbs per week until you’ve reached your desired weight. There is no such thing as a magic elixir, and in seeking one, you will only end up trying gimmick diets, quack drugs, and unsafe experiments that will leave you in worse shape than you are now.
Stick to the Plan
Try to stick to an incredibly healthy diet for as long as you can. My doctor recommended Kathy Abascal’s anti-inflammation diet in hopes of helping my arthritis symptoms. I have lost weight by accident because of the diet, and it has been quite rewarding. I’ve written a diet book called Abascal’s Diet, which you can get on Amazon if you’re interested. It’s not necessary to buy a book to learn about the “eating clean” diet; Google “eating clean” and read about it; Abascal’s diet is kind of like a powerful version of eating clean.
If you want to do some exercise regularly, you should pick something you’ll do every day. Earlier this week, I got a fitness band – one of the wristbands that counts the number of steps you take – and I just started walking more. At the beginning of the program, I was not able to walk much; I averaged less than 2000 steps per day when I started.
However, I persisted and improved slowly as my weight decreased and my fitness improved. Even though I walk 5–6 miles every day, I don’t do all of it at once. When I wake up, I walk one or two thousand steps. After that, I rest for a little while. After that, I get up and walk one or two more times. Then I repeat that several times throughout the course of the day. Over time, it adds up. In my early days of walking, I could only manage a few hundred steps at a time. If you don’t have a lot of fitness, begin with what you can do and increase the challenge as you get fitter.
You May Have More Options
It is possible for you to have more options if you are in better shape than I was when I first started out. I suggest that you try running, bicycling, weight lifting or swimming if you feel that they would be fun for you. In case you are easily bored and like to change things up every day, you can do something different every day. Basically, the point is to move about every day and spend some time in different places. In case you already have a decent physique, and you’re just trying to lose a small amount of weight, then you’re probably able to do pretty much anything. It just depends on how much you move around.
Do not set a weekly weight loss goal for how many pounds you would like to lose. Frustration and failure are likely to ensure this way. Make sure you are eating a healthy diet and getting some exercise every day, then be patient. There will be periods of plateaus like I do, so make sure you stick with it. In the long run, healthy eating and regular exercising will result in you becoming healthier, even if you aren’t losing weight at the time.