The fastest way to lose 10 lbs in 3 weeks is through a combination of caloric restriction and physical exertion. Losing this amount of weight in this short period of time isn't easy, so it'll take a great deal of commitment on your part to reach this weight loss goal.
Step 1
Estimate the amount of calories you can consume on a given day to maintain your body's current weight. Using your height, weight and age, plug these numbers into the following equations to gauge your base metabolic rate:
Men: [66 + (12.7 x total inches) + (6.23 x total pounds) - (6.8 x total years)]
Women: [655 + (4.7 x total inches) + (4.35 x total pounds) - (4.7 x total years)]
Multiply your base metabolic rate by your level of activity per week to give you an estimate of your daily caloric need. Based on the Harris Benedict Equation, value of activity levels are as follows: more than seven is worth 1.9, six to seven is worth 1.725, three to five is worth 1.55, one to three is worth 1.375 and no exercise is worth 1.2.
Step 2
Restrict your caloric intake each day. The amount of calories you cut from your daily caloric need is entirely up to you; however, understand that 1 lb of weight loss is equal to 3,500 calories. To lose 1 lb a week, you need to eliminate 500 calories from your food intake each day. To lose 1 1/2 lbs, the number is much higher, coming in at over 750 calories each day.
Step 3
Start running, biking or taking part in more vigorous exercise 30 to 60 minutes a day. Depending on the amount of calories you've eliminated from your diet, you'll need to burn an additional 1,150 calories or less each day to reach this goal. The more strenuous the activity, the more calories you'll burn. To get a rough estimate of what activities can prompt this amount of caloric burn see the health assessment tool in the resource section.
Tips and Warnings
- Naturally cut calories by replacing animal-based proteins with vegetable-based proteins. Vegetables contain far fewer calories than meat. By replacing hamburger, steak and even chicken with high-protein beans, tofu or edamame, you can cut your caloric intake a great deal. Don't drink your calories. Another technique to help eliminate calories from your diet is to replace any beverage containing calories with water. A small glass of juice that contains 150 calories translates into almost 1 lb of weight over the course of 3 weeks.
- The National Institute of Health warns that women shouldn't restrict their caloric intake below 1,200 calories. Men shouldn't restrict their caloric intake below 1,500 calories. Any amount lower than either of these numbers should be supervised by a medical professional.
Member Comments