Whether you are looking to fit into your swimsuit or just trying to gain more body confidence, you can set a weight loss goal of 10 lbs. in three weeks. Setting a time frame creates a sense of urgency and it will help you stay committed to your diet. Staying focused on your goal will make it easier to eliminate foods from your diet and choose healthy options.
Calories
To reach your weight loss goal in a timely manner, you will need to cut the number of calories you eat each day. You need to burn 3,500 calories to lose 1 lb. of fat. Therefore, with a weight loss goal of 10 lbs. you will need to create a caloric deficit of 35,000 calories in three weeks -- losing about 3 to 4 lbs. per week. The American Heart Association recommends that no woman falls below 1,200 calories a day and no man falls below 1,500 calories. This caloric range will help you reach your goals.
Your Plan
Your diet will consist of nutrient-dense foods that will keep you feeling full and are low in saturated fat and calories. It is important that you eat carbohydrates, proteins and fats because all are necessary for your body to function properly during weight loss. Choose to eat very lean proteins, like skinless chicken, turkey, egg whites, fish and even whey protein powder. Whole grains should also be in your diet in small amounts, like wheat bread, brown rice and fortified cereal. Low-fat dairy items are also a healthy choice like cheese, yogurt and milk. Vegetables are a staple of your diet, adding them to meals or as snacks. Consume fruit as snacks.
Limit or Eliminate
Ditching empty calorie foods will help you lose weight quickly. Sodas, processed foods and fast foods are high in calories, sugar and fat. They do not keep you feeling full or provide essential nutrients for your body. Cut out fried foods, fatty meats, fruit juices and white flour to speed up your weight loss. Also, eliminate alcohol from your diet. The Mayo Clinic website explains that too much of any kind of alcohol will lead to weight gain, especially in the midsection.
Frequency
The number of times you eat during the day will also help you reach your weight loss goal. Choose to eat five to six times daily. The Shape Fit website explains that eating often will increase your metabolism and fuel your body with energy. Eating often will also help prevent you from over eating during the day. Choosing to eat five to six times per day also encourages you to have planned meals and snacks, which will keep you on track instead of grabbing food on the go.
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