Three weeks is not a lot of time to make drastic changes with your body, but you can definitely lose some weight. The more disciplined you are, the greater the results you will achieve. Stick to a game plan that involves dietary adjustments and exercise. Although supplements and crash diet plans look inviting, they are also risky and can come with unwanted side effects. Keep your approach as natural as possible.
Step 1
Reduce your caloric intake. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500 to 1,000 calories per day to lose about one to two pounds per week, according to the Centers for Disease Control. If you just do this without exercise, you will lose three to six pounds in three weeks.
Step 2
Eat the right kinds of food. Avoid anything that is high in saturated fat, sodium and sugar, such as hot dogs, frozen dinners, cold cuts, white bread, candy bars, pastries, chips and french fries. Include foods that are high in nutrients and low in fat, such as fish, poultry, lean beef, low-fat dairy products, fruits, vegetables, beans, nuts and whole grains.
Step 3
Increase your meal frequency and reduce your portion sizes. Have a meal every two to three hours throughout the day and balance each one out with protein and complex carbs. This will keep you feeling satisfied and it will give your metabolism a nice lift. Baked salmon with steamed Brussels sprouts and a baked yam is a balanced meal.
Step 4
Hydrate your body and avoid empty calorie consumption with water. Give up the soft drinks, sweet teas, dessert coffees, slushies, milk shakes, fruit drinks and alcohol. Calories in the form of liquid still lead to weight gain. Drink water with your meals, and consume it throughout the day. The Institute of Medicine recommends that women get about 2.7 liters a day and men get about 3.7 liters a day.
Step 5
Lift weights to build muscle mass. Add three pounds of muscle and you will burn 630 to 1,050 extra calories per week according to the University of Michigan Health System. Do compound exercises that work more than one muscle at a time. Bench presses, upright rows, bent-over rows, dips, lunges and deadlifts are examples. Work out three days a week on alternating days. Perform 10 to 12 reps, three or four sets and take short rest breaks in between to keep your heart rate elevated.
Step 6
Perform cardiovascular training three days a week on non-weight training days. The American College of Sports Medicine recommends 60 to 90 minutes of cardio to lose weight. Do any form that you enjoy, such as running, indoor cycling, stair stepping, jumping rope, rowing or step aerobics. Alternate your intensity back and forth between high and low to boost your caloric expenditure.
Step 7
Exercise on your off day. Go for a bike ride, a brisk walk or participate in a recreational sport like basketball or flag football. Spend 45 to 60 minutes doing your activity. During the week, take 10-minute walks during your lunch breaks, use stairs instead of elevators and park at the far end of parking lots. All of these tactics will increase your caloric expenditure.
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