Losing 3 lbs. may not sound like a lot of weight to lose, but if that 3 lbs. is the last 3 lbs. until you reach your goal weight, it may be a struggle. No matter how much total weight you have to lose or have lost so far, the easiest, most effective way to lose it is through diet and exercise. But check with your doctor before making changes in your exercise or diet plan.
Losing Fat Weight
Losing 1 lb. of fat requires you to burn 3,500 calories more than you consume. The easiest way to burn fat is by slightly decreasing your caloric intake and increasing your amount of exercise. It is safe to lose 1 to 2 lbs. of body fat a week. A 3-lb. loss can happen as quickly as in a week and a half, or can take up to three or four weeks, depending on your calorie restriction, the type of food you eat and the amount of exercise you get.
Caloric Deficit
Decreasing your caloric intake by 250 to 500 calories per day will result in 1/2 to 1 lb. of weight loss in a week. It is also essential to consume your calories from unprocessed, natural foods that are low in sodium, such as lean protein, low-fat dairy, vegetables, fruit, whole grains and unsaturated fats.
Processed foods are typically high in sodium and can cause water retention. Decreasing the amount of processed foods in your diet can result in a decrease in water weight. Also consume less than 2,300 mg of sodium a day. Drinking more water throughout the day will help suppress your appetite and decrease water retention.
Aerobic Exercise
Aerobic exercise is necessary to help burn calories. Aim to burn between 250 to 500 calories through aerobic exercise daily. This can be accomplished by performing 30 to 60 minutes of a moderate-intensity exercise such as walking, jogging, cycling, swimming or using an elliptical.
Beginners should aim to complete 30 minutes total of aerobic exercise daily. If necessary, the 30 minutes of exercise can be broken up into two or three shorter segments throughout the day, just as long as the 30 total minutes are acquired. However, more than 30 minutes of aerobic exercise may be necessary for weight loss to occur.
Strength Training
Strength training two or three times a week can help to increase your lean muscle tissue and aid in fat loss. By increasing your muscle mass, you will increase your body's capacity to burn calories both during activity and at rest. Perform two to three sets of exercises targeting your legs, back, chest, arms, shoulders and abdominals for eight to 12 repetitions per set to help increase your muscle tissue and lose 3 lbs. of body fat.
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