Losing 10 pounds in three weeks is a difficult, yet attainable weight-loss goal. It will require an aggressive healthy eating effort and a consistent workout program. For every pound of fat you want to lose, you need to burn 3,500 more calories than you consume. Therefore, to lose 10 lbs., you will need to create a total caloric deficit of 35,000. With three weeks to create this significant calorie deficit, discipline and sticking with the program will be key.
Step 1
Determine the amount of calories you need to consume to lose weight. To do this, first calculate how many calories you should eat to maintain your weight, using a free online calculator. Take that number and subtract 500 to come up with the final number on how many calories you should consume to lose weight while still providing your body with enough energy. This calorie deficit just from eating and drinking fewer calories will cause you to lose 1 lb. per week.
Step 2
Make nutritional adjustments so that you stick to the appropriate amount of daily calories. Trade water for soda. Eat baked chips instead of regular ones. Cut your portion sizes in every meal. There are numerous things that you can do to make sure you don't consume too many calories.
Step 3
Work out every day to burn at least 500 calories from exercise per training session. Cardiovascular exercise burns a significant amount of calories. You burn most of them while you're working out, as your body is using the calories to provide your tissues with the energy it needs to maintain physical activity, but you also burn more calories after you're finished with your session, as your metabolism maintains raised for a period afterward. Use an online calorie calculator, such as one from the American Council of Exercise, to estimate how many calories you're burning during each workout. Burning 500 calories per day from exercise will add an additional pound of fat loss per week.
Step 4
Maximize your workout sessions. There are activities that will burn more calories than others. Choose activities such as running, high-impact aerobics, jumping rope, rollerblading and playing sports such as football, soccer and basketball, which are all efficient at burning calories per unit of time. Either you will burn the 500 calories per day more quickly or burn more than 500 calories during each session.
Step 5
Incorporate short bursts of low-intensity exercise throughout the day. By cutting 500 calories from your daily consumption and burning 500 calories per day with consistent exercise, you will be on track to lose 6 lbs. in three weeks. To cut the final 4 lbs. in a healthy manner, you will need to increase your overall metabolism. Your cardiovascular sessions will cause your metabolism to elevate, but you can also further increase its rate by taking short walks during the day. Every few hours, get up and walk briskly for 10 to 15 minutes, which will prevent your metabolism from slowing down, causing you to burn more overall calories throughout the day.
Tips and Warnings
- Being consistent with your workout sessions is key, so if you absolutely hate running or any of the other high calorie burning activities to a point where it will affect your consistency, choose the activities that you enjoy instead and add some additional time to your workouts.
- Do not limit the amount of calories you consume by more than 500 below what you need to maintain your current weight in an attempt to lose weight more quickly. Weight loss that occurs too quickly will typically only be temporary and can be very dangerous to your body systems, which need time to adapt to the changes that are occurring.
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