How to Lose 10 Pounds in 3 Weeks
If you are suffering from overweight or obesity, then it is the time to lose some weight. Here you are just in the right place to explore how to lose 10 pounds and that also within only 3 weeks and get a fantastic figure.
It is true that the journey of weight loss is not so easy. In fact, when it comes about the target of losing 10 pounds within 3 weeks, it becomes more difficult, not impossible at all. If you follow the right guidance, diet plan, exercise and motivation, you can get success in this difficult challenge. All you need is to follow few necessary steps to get rid of those extra pounds hanging around your waistline and fire up your body to shed off those stubborn fats.
The Diet Plan for Losing 10 Pounds Weight
Trim Down Calories Intake
The first step is to reduce the total amount of calories you take every day. Since for every 1 lb fat, one needs to burn around 3500 calories, for 10 lbs, you need to burn around 35000 calories. Now when you set your target to lose 10 pounds within 3 weeks, you need to lose 3-4 pounds in each week. Therefore, maintain a diet of 1200-1500 calories every day is helpful to get rid 10 pounds in 3 weeks.
Reduce the Carbs
If you want to achieve success in 10 pounds weight loss, you don’t have other option to cut the carbs consumption and utilize the stored fats of your body. Therefore, you need to consume low carbs food; however, here you need to make sure that very low carbs diet can bring negative impact on your body. So you need to consult your dietician for decide the diet plan and carb amount.
Remember that you need to restrict on processed carbohydrate intake such as rice, pasta, bread, cookies etc and simple sugar such as processed fruit juice, candy, soda etc and focus on taking different types of vegetables and fruits ranging within 75 grams for each day.
Focus on Protein and Healthy Fats
Try to consume highly nutritious foods with low amount of saturated sugar and fat. Also include lean proteins like fish, skinless chicken, whey powder, egg, turkey breast and vegetables. If you cannot count the grams of protein, you need to verify that the protein you are taking comes within the size of your palm for each meal. Here whole grains like brown rice, wheat bread and fortified cereal are good for your meal. In addition, some non-fat dairy products and fruits are recommended to take during snacks time.
Divide Your Calories
You should allot 300 calories for the breakfast, 400 calories for lunch where 500 calories for dinner. And for snacks, you can take foods with 100 calories. This diet regime should be maintained strictly to dump 10 pounds of your excess body weight.
Avoid Junk Food and Diet Soda
High-fat and high-sugar contained foods are dangerous for rapid weight gain. Therefore, in order to lose 10 pounds with 21 days, you need to stay away from all kinds of fast food, fried food, sweets, whole cream milk and foods made of white flour. In addition, don’t trust the advertisement of diet sodas that claim that there are no calories in diet sodas and so these are helpful for loss weight. However, the fact is that because of the presence of artificial sweeteners, diet sodas actually prevent your weight loss process.
In place of diet soda, a drink with cold lemon water and few drops of apple of cider vinegar can be helpful for your diet regime that keeps you feel fuller for a long time between meals.
The Exercise Plan for Losing 10 Pounds Weight
Along with right diet plan, you need to chalk out and follow the perfect exercise plan for a successful weight loss program. Here you must include a daily workout session for 30 minutes that you must maintain at least 5 times in a week without any fail. This workout program should include 3 days practice on intense cardio exercises like cycling, running and swimming and other 2 days practice on strength training.
Planning for Cardio-Exercises
In your attempt of how to lose 10 pounds in 3 weeks, you must focus on diet regime as well as cardio exercises so that you can lose weight in the most effective way. Here you need to focus different types of cardio exercises.
- Walking or Running
30-minutes walking everyday is a great way to burn calories. However, in place of walking, if you choose running and jogging, you can effectively burn more calories. The best way is to combine these three – walking, jogging and running with specific intervals and follow the regime 3-4 days in a week.
Another great weight loss exercise is cycling that brings quite low-impact on the joints when you can indulge in an excellent cardiovascular exercises for fast pacing weight loss program. For the overweight people, losing 3-4 pounds of weight through cycling is possible where they can target one pound of weight for every week.
Rather than running and cycling, swimming is an effective and unique type of cardio exercise alternative since it is a low impact kind of exercise where you need to involve your entire body. Schedule around 30 to 60 minutes of swimming for 4 to 6 days in a week as it is not only effective for weight loss, but also helpful for reducing several health risks like diabetes, strokes and other heart diseases.
Strength Training Exercises
In your attempt to lose 10 pounds weight in 3 weeks, you need to include some strength training exercises for couple of days in a week while practicing on cardio-exercises for first three days. For strength training, you should practice pushups, jumps and burpees that can help you to burn calories rapidly so you can fit into that new dress.
Apart from all these above-mentioned steps, you need to focus on drinking plenty of water and maintain a good and healthy lifestyle to achieve your targeted number of weight loss. Moreover, once you gain success in 10 pounds of weight, you should not discontinue the diet and exercise program in order to maintain a healthy life for long run.