Although it is possible to lose weight in three days, the results may be temporary if you are unable to maintain dietary and exercise habits. Usually it's water weight that is lost in a short period of time and not fat, according to MayoClinic.com. You behaviors must change for long-term weight loss, otherwise your weight will continue to fluctuate up and down for a lifetime.
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Make your meals with "real" food which is food that's in its natural state. Real foods, such as vegetables, fruit, brown rice, baked chicken and fish, are full of vitamins, minerals, fiber and many other nutrients. Unhealthy foods, such as junk food, fried foods and fast food, are full of unwanted calories, fat sugar and salt, according to "The Mayo Clinic Diet." Only eat vegetables for snacks and one piece of fruit per day. Although fruit is healthy, it still contains sugar which has calories but no nutritional value.
Eat five to six small meals throughout the day. Eating and exercise actually speeds up your metabolism. Skipping meals can slow down your metabolism and you won't burn as many calories, according to Military.com. Plan your meals ahead of time and only buy what you will eat during the three days of your diet. Having a well-planned food strategy prevents you from caving in to sudden impulses to overeat, according to "The Ultimate Weight Solution" by Dr. Phil McGraw.
Exercise for at least 60 minutes every day. For example, run for 20 minutes three times a day or spend an hour on the elliptical machine. You must burn about 1,700 calories more than you consume per day to lose 1 lb. in three days. An hour of full-court basketball can burn more than 800 calories, according to Health Status Internet Assessments. A game of basketball, an hour on the elliptical and daily chores and activities can accumulate 1,700 calories being burned per day. The more active you are the more calories you will burn. Walk, run or ride your bike to work and take the elevator instead of the stairs. You may need 60 to 90 minutes of activity per day to lose weight in three days, according to the American College of Sports Medicine.
Incorporate interval training into your cardiovascular activity. For example, alternate between running and walking a lap until for a total of 20 minutes. You will burn more calories alternating between low- and high-intensity in 20 minutes compared to staying at the same speed. Vigorous activity burns more calories even if it's for a short period of time, according to MayoClinic.com.
REFERENCES & RESOURCES
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com: Fast Weight Loss--What's Wrong with It?
- Military.com: The "Get Lean" Diet
- "The Mayo Clinic Diet"; Mayo Clinic; 2010
- "The Ultimate Weight Solution"; Dr. Phil McGraw; 2007
- Health Status Internet Assessments: Calories Burned Estimator