Three lbs. is close to the maximum amount of weight you can lose healthily in a week. Losing any more would require either unsafe exercise activities or eating practices. To lose 1 lb. of fat, you must create a deficit of 3,500 calories, using a combination of exercise to burn calories and low calorie eating. Three lbs. of body fat loss in a week, therefore, requires a 10,500 caloric deficit.
Exercise
Step 1
Complete an hour of cardiovascular exercise per day. Cardiovascular exercise elevates your heart rate and metabolism over an extended period of time, even after you stop exercising.
Step 2
Make your cardiovascular activity efficient. Mayo Clinic reports that the exercises that are most efficient in burning calories per unit of time include running, tae kwon do, rollerblading and jumping rope. Other common activities, such as swimming, biking and using the elliptical machine, burn a significant amount of calories.
Step 3
Incorporate small workouts throughout your work day. If time permits, try to fit in 10 minute walks as you take breaks at work. Walk to a coworker’s desk instead of emailing. Every bit of activity that you can fit in will contribute to creating a bigger caloric deficit.
Healthy Eating
Step 1
Consume only low calorie and low fat foods. Focus on eating fruits and vegetables, as they provide necessary nutrients, but are low in fat and calories. Be sure to always check nutrition labels and avoid those foods that will be adverse to your efforts.
Step 2
Drink only water or unsweetened tea. Water keeps your body hydrated, which will be essential as you will be losing significant fluids from sweating during exercise. Most notably for your weight loss efforts, water and tea contain zero calories.
Step 3
Make your portion sizes small. Your meals should remain balanced, but if you cut them in half, you are likely to find that you’re just as full. You will cut the calories you consume on a daily basis in half by doing this.
Tips and Warnings
- Join efforts with a friend or family member. Having someone to keep you accountable, who is also counting on you, will motivate you to stay on track.
- While eating low fat and low calorie foods is recommended, do not try to lose weight by not eating. Not only is it unsafe and puts your brain in a risky position, your metabolism will respond by slowing down, meaning you’ll burn fewer calories throughout the day, and therefore adversely affect your weight loss.
Things You'll Need
- Watch timer
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