Can I Lose Five Pounds In Three Weeks?

You need to burn 17,500 more calories than you consume if you want to lose 5 pounds of body weight. It takes a deliberate effort to create this kind of negative energy balance, but when you break it down into daily goals, the numbers aren't nearly as daunting. Over the course of three weeks, or 21 days, you need an average daily deficit of 833 calories to lose 5 pounds.

Factors

It's possible to lose 5 pounds in three weeks if you're diligent about your eating and exercise targets. The maximum healthy goal for weekly weight loss is 1 to 2 pounds, which requires a calorie deficit of 500 to 1,000 per day. Variables, such as your metabolism, fitness level, body fat and muscle percentages, play a role in your weight-loss plan and results. If you can manage a daily deficit of 833 calories through suitable diet and exercise goals, you should lose about 5 pounds during a three-week period.

Diet

To meet your three-week goal, plan to create a 500-calorie deficit through dietary changes. Use the Dietary Guidelines for Americans 2010 to estimate your calorie needs for weight maintenance; subtract 500 from this number to set a daily calorie target that supports weight loss of 1 pound per week. The guidelines provide meal-planning help based on specific calorie targets. Use the food group serving recommendations to plan healthy, balanced menus catered to your calorie goals.

Exercise

Aerobic exercise can help you burn the extra 333 calories per day needed to lose the additional 2 pounds. But this is where your fitness level comes into play. If you're used to exercise, burning 333 calories each day is feasible. Pairing a 30-minute walk in the morning with 30 minutes of aerobics in the afternoon will do the trick. Other options include 40 minutes of jogging, an hour of aerobics or 45 minutes of hiking. If, however, your lifestyle habits are less active, it will take time to build up to this level of physical activity. In this case, expect the calories burned through exercise to be much lower while you improve your fitness. If you walk 15 minutes in the morning and 15 in the afternoon, for example, you can burn roughly 138 calories, based on a body weight of 160 pounds. At this level of exercise, you need to further modify your diet to reach your weight goal. Decrease your intake by another 200 calories per day to stay on track to lose 5 pounds.

Considerations

To lose 5 pounds and keep it off, you need to make healthy diet and exercise habits permanent. When you reach your goal, reassess your energy needs to determine how many calories it takes to maintain your weight. Set your eating and exercise goals accordingly. Regular physical activity is key to maintaining weight loss. Aim to get 30 minutes a day at a minimum, working up to this level gradually if you're currently inactive. Work with your doctor to plan an eating and fitness regimen that suits your health needs if you have a history of heart problems or other chronic illnesses.