Although three weeks may seem like a short period of time, it's possible to lose weight in a quick and healthy way by making small changes in your diet and exercise routine. Talk to your doctor before starting a new diet or exercise program, especially if you have health conditions or injuries.
Fad Diets
When you are faced with only three short weeks to lose weight, you may be tempted to try fad diets that you find online or in books, touted as a quick and easy way to drop the pounds. Fad diets usually involve eating small portions of very low-calorie foods and do not emphasize exercise along with the diet plan. Fad diets may work quickly, but they do not provide sustainable weight loss. When you stop following the fad diet, you'll gain all of the weight back again.
Safe, Fast Weight Loss
The safest and most sustainable rate of weight loss is 1 to 2 lb. per week. At this rate, you will be more likely to sustain your weight-loss progress. You must burn 3,500 calories in order to lose 1 lb. of fat. This means that you will have to eliminate 1,000 calories, either through diet, exercise, or a combination of both, every day in order to lose 2 lbs. per week. It is possible to safely lose 6 lbs. over a three-week period. (Reference 2)
Dietary Changes
By eliminating 500 calories from your diet every day, you'll lose approximately 1 lb. per week. Cut sugary snacks, sodas and sugary juices from your diet and swap out refined carbohydrates for whole grains. Whole-wheat bread and whole-wheat pasta will keep you feeling full throughout the day, while refined carbohydrates like white bread turn into sugar as they are digested. Eat small, frequent portions of healthy foods like fruits and vegetables, whole grains and lean protein.
Exercise Changes
If you burn 500 extra calories through exercise every day, you'll lose an additional pound per week. Although any kind of physical activity or exercise will burn calories, you will burn the most calories if you participate in aerobic activities. Aerobic activities like tennis, basketball, biking, running and swimming get the heart pumping more than weight-training exercises like situps and pushups do. Try to exercise for 45 minutes, at least five days a week. (Reference 3)
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