Weight loss has become a sticky subject of confusion, conflicting information, and myths. Sustainable weight loss is not a fad diet or program, it’s a lifestyle.
With these 10 weight loss tips, you can learn how to lose 10 pounds in three weeks. Prepare to set yourself up for continued progress every week!
1. The Golden Rule: Calories In vs. Calories Out
This simple fact simply cannot be overruled – to lose 10 pounds in three weeks, you must burn more calories than you consume. A recent study found that eating a low-calorie diet (400-800 total caloric intake per day) resulted in 20% weight loss.
Always consult your physician or dietician as you start to take control of your caloric intake.
2. Set Attainable Goals And Track Your Progress
A recent study found that setting a weight loss goal can lead to greater weight loss than not setting a weight loss goal, so go ahead and try setting one! Try making your goals realistic and start small.
Here is an example of an easily achievable goal progression:
- Lose weight each week
- Lose 1-3 pounds per week
- Lose 10 pounds in three weeks
- Fit into waist size 30 jeans!
3. Consider Skipping Breakfast
If you want to lose those 10 pounds in three weeks, it’s time to shift your ideas about breakfast.
Intermittent fasting is a successful strategy for weight loss – it even shows promise for improving glycemic control. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8 pm. You will reduce your daily calorie intake without restricting your lunch and dinner!
4. Switch Out Your Sodas for Water
A recent scientific review found that replacing caloric beverages (sodas, juices) with water was the most effective strategy for weight loss achievement. Instead of drinking diet soda, drink cold lemon water. You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower and can even help keep your energy levels stable.
Try this simple tip out today and see the pounds shed off!
5. Make Coffee Your New Best Friend
Coffee has received a bad reputation in the past, however, a recent study found that more coffee consumption is related to less body weight.
Take your coffee black, with no added sugar and you’ll be on your way to losing 10 pounds in three weeks!
6. Make Green or Fermented Teas Your Second Best Friends
Green tea is widely regarded in weight loss treatment due to its abundance of wonderful catechins. Fermented teas such as oolong and black tea are also effective as green tea for weight loss, so drink up!
7. Always Check for Added Sugar
Sugar has demonstrated worryingly strong links with obesity, diabetes, and heart disease (to name a few).
But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!
8. Cut Out Simple Carbohydrates
Simple/refined carbohydrates are quickly absorbed, spiking your blood sugar and insulin levels in the process. As a result, you will feel hunger and cravings come back again in no time!
Avoid all sugar or refined grains by avoiding the following foods:
- Cookies, candy and sweets
- Packaged cereals
- White bread and rice
9. Scale Down Your Portion Sizes
It pays to become aware of how much you are eating. Exercising portion control and slowly scaling down can determine how much weight you can lose in a week.
Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls!
10. Keep Healthy Food On Standby for Stacks
Snacking during the day instead of delayed eating promotes weight loss and improves energy metabolism.
Keep healthy snacks within reach to stay on track with losing 10 pounds in three weeks! Here are some healthy ideas to stock your cupboard:
- Whole fruit
- Handful of nuts
- Hard boiled eggs