Q:

How do you lose 3 pounds a week?

A:

Quick Answer

To lose 3 pounds in one week, maintain a weekly calorie deficit of 10,500 calories, based on the calculation of 3,500 calories per pound. For a 3-pound loss in one week, pursue a goal of a 1,500-calorie deficit each day. A calorie deficit equals the difference between calories in and calories out, so you can achieve the 10,500 calorie deficit through a combination of reducing food intake and increasing exercise to burn calories.

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Full Answer

  1. Eat healthy foods

    Avoid foods containing sugars and saturated fats or that have high starch content. Instead, choose vegetables, lean meats and fish. By cutting salt out of the diet, you can also decrease water retention, thereby stimulating a temporary loss of water weight but not fat. Try replacing high-calorie foods with lower-calorie substitutes.

  2. Increase daily exercise

    Reduce sedentary time, and replace it with time spent on calorie-burning activities. Set a goal of at least 30 minutes per day of low-intensity activity. For example, 30 minutes of walking burns between 100 and 200 calories.

  3. Keep a food diary

    Weight-loss experts agree that keeping a journal of food and exercise increases a dieter's success rate. Record the emotional and situational triggers that lead you to eat more unhealthy foods, and learn to avoid unhealthy scenarios.

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    How do you lose 5 pounds in one week?

    A:

    Losing 5 pounds in one week requires a calorie deficit of 17,500 calories, according to the Mayo Clinic's calculation of 3,500 calories per pound. For a 5-pound loss in one week, dieters should pursue a goal of a 2,500 calorie deficit each day. A calorie deficit equals the difference between calories in and calories out, so a person can achieve the 17,500 calorie deficit through a combination of reducing food intake and increasing exercise to burn calories.

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    How do you lose 2 pounds in a week?

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