Losing 3 lbs per week is a bit faster than the recommended amount, but it is possible.A healthy weight can be determined by talking to your doctor.To create a deficit using a combination of healthy eating and exercise, you have to figure out how many calories you need to burn each day.To lose 3 lbs per week as an ongoing goal, you need to find ways to stay motivated.
Step 1: Find your metabolism rate.
You need to know how many calories you burn in a day to lose weight.You can use this as your baseline for determining how many calories to eat each day and how much to burn from exercise.You can do the math, but it's not easy.It may be easier to use an online calculator.There are many websites with free calculators.There are different formulas for calculating your metabolism.You will need to convert your height and weight.If you want to use the revised Harris-Benedict BMR equation as a man, you need to add 88.4 to 13.4 times your height in centimeters.Subtract 5.68 times your age from the total.
Step 2: A 1,500 per day deficit is created by setting a new daily calories goal.
You will need to cut 1,500 calories per day using diet and exercise if you want to reach 3 lbs.If you know how many calories you burn in a day, subtract 1,500 from it to get your daily goal.If you are a woman or a man, you should not go below 1,200 calories per day.If your metabolism is 2,756, then you could eat up to 1,256 calories per day and create a deficit.This will result in a weight loss of 3 lbs per week.The calorific limit is 800 per day if your metabolism is 2,300.You are at risk of developing health problems if you eat a low calories diet.To burn an extra 400 calories from exercise, you should eat at least 1,200 calories per day.
Step 3: You can track your food with an app.
Tracking everything you eat and drink using a tracking app or food diary is the only way to make sure you don't exceed your daily calories goal.Measure everything you eat so that you know how much you ate.You can record the food in your diary.
Step 4: Cut calories by eating more fruits and vegetables.
Fruits and vegetables are high in vitamins and minerals, but low in calories and fat.Half of your plate should be filled with fruits and vegetables at every meal.It will help you to cut calories.You could have an apple and an orange with breakfast, a green salad at lunch, and some steamed vegetables with your dinner.
Step 5: You can switch to low-fat dairy.
Lean and low-fat dairy products will help to keep you full and satisfied while giving you less calories than full fat products.Lean cuts of beef and pork, beans, tofu, and egg whites are good choices.When choosing dairy, choose skim or 1% milk, low-fat cheese, or no fat yogurt.At every meal, aim for 1 serving of lean or low-fat dairy.You could have a salad with grilled chicken for lunch, a bowl of whole-wheat pasta with low-fat cheese and turkey meatballs for dinner if you had 1% milk on it.
Step 6: You should reduce your intake of sugar.
White pasta, white rice, and white bread may have the same number of calories as their whole wheat counterparts, but they have been stripped of their fiber.It means that you won't stay full for long after eating refined carbohydrates.You can get more fiber in your diet by substituting whole wheat pasta, bread, and brown rice.
Step 7: Try intermittent fasts.
Intermittent fast is when you eat your meals and snacks at the same time each day.Since the time frame in which you can eat is limited, this helps you to eat less since your bicyle gets a 14 to 16 hour break each day.A time frame that works well for you is designed.You could eat between 7 am and 3 pm each day.Breakfast, lunch, and dinner can be had following this plan.You could eat between 10:00 am and 6:00 pm and have breakfast, lunch, and dinner.
Step 8: Most days you should work in at least 30 minutes of cardiovascular exercise.
The recommended amount of cardiovascular activity is 150 minutes.If you want to lose weight, you need to exercise more.On 5 days of the week, shoot for 30 minutes.You will reach your 1,500 per day deficit with this.Pick an activity that you enjoy.It will be easier for you to stick with it.If you are short on time, try breaking up your exercise sessions into smaller chunks.If you don't have time for a 30 minute workout, you can exercise for 10 minutes at a time 3 times per day or do two 15 minute workouts each day.
Step 9: There are simple ways to get more steps.
If you burn more calories throughout the day, you will be closer to your goal, so be on the lookout for ways to be more active.Getting off the bus or subway early and walking the rest of the way is an easy thing to do.
Step 10: To burn calories, add high-intensity interval training.
High-intensity interval training increases the amount of calories you burn during your workouts.If you want to do it, alternate between exercising at a moderate pace and exercising vigorously.Try walking, running, biking, or swimming.A sample high intensity interval training (HIIT) workout on a treadmill might include walking for 4 minutes, then running for four minutes again, and so on for a total of 30 minutes of exercise.If you do high intensity interval training on a bike, you can ride at a moderate pace for 4 minutes, then sprint for 3 minutes and then return to a normal pace again.
Step 11: Resistance training can be used to build muscles.
Building muscle burns calories.This will make it easier to create a deficit of calories.Two 30 to 45 minute strength training sessions per week is what you should aim for.You can use any equipment you want to build muscle.Try using resistance bands, dumbbells, strength-training machines, or go equipment-free and do bodyweight exercises.During your strength training sessions, make sure to work all of your major muscle groups.Your arms, legs, back, buttocks, abdomen, and chest are the major muscle groups.
Step 12: Short-term goals should be set.
Health professionals recommend a rate of 1–2 lbs per week.500 to 1,000 calories per day is required for this rate of weight loss.If you find that you aren't meeting your goals after a week of trying to lose 3 lbs, then you should switch to 2 lbs.This will be easier to achieve, and hitting your goals will help you stay motivated.A reward system can help keep you motivated.For example, you might promise yourself a small treat for each week that you hit your goal, such as getting a manicure, buying a new shirt, or going to the beach.
Step 13: Support can be found from friends and family.
It can be hard to stay motivated if you don't have someone to talk to.Tell at least one trusted friend or family member about our weight loss goal and let them know how they can support you.Asking them not to offer anything that is not diet-friendly or to give you a call or text once per week might be enough.If you don't want your family or friends to know you're losing weight, look into a local support group or online weight loss forum.
Step 14: Take good care of yourself.
Maintaining a long-term weight loss program requires good self-care.You need to maintain a positive mindset if you want to lose 3 lbs every week.You will be able to meet your weight loss goal each week with the help of this.Getting 7 to 9 hours of sleep every night is one of the ways you can take care of yourself.