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.

Know More

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.

Learn more about Nutrition & Diets

Related Questions

  • Q:

    How long do you need to run to lose a pound?

    A:

    A person has to burn approximately 3,500 calories to lose one pound.? Depending on body weight, it would take running at least 35 miles per week to lose one pound, according to Runner's World. At a 12-minute mile pace, that would take roughly 7 hours a week.

    Full Answer >
    Filed Under:
  • Q:

    How can I lose 30 pounds in one week?

    A:

    Experts recommend losing no more than 1 to 3 pounds per week, as more extreme weight loss is unhealthy and unlikely to be effective. Those pursuing a more aggressive weight loss plan should carefully monitor their diets and exercise each day. Based on the calculation of 3,500 calories for 1 pound, you should aim for a 105,000 calorie deficit to lose 30 pounds. You should always consult your physician before starting a diet and exercise program.

    Full Answer >
    Filed Under:
  • Q:

    How do you lose 2 pounds in a week?

    A:

    It's possible to lose 2 pounds in a week by following a healthy diet and exercising regularly, according to Mayo Clinic. In addition, people who want to lose weight and keep it off need to commit to a realistic plan and motivate themselves.

    Full Answer >
    Filed Under:
  • Q:

    How can I lose 2 pounds?

    A:

    To lose 2 pounds, you need to burn more calories than you consume over a period of several days.. Burn 500 more calories than you eat for seven consecutive days to lose 2 pounds in a week.

    Full Answer >
    Filed Under:

Explore