How to lose 8 - 10 pounds in 3 weeks?
Ashlove5
Posts: 152 Member
Yes I know it’s not healthy but so isn’t my life style now. I want to drop weight faster because I want to look better for the summer and feel good overall. So please give me tips and tricks that you did to lose 10 pounds within 3 weeks. I also wanna do it in a healthy way. No weird diets.
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Replies
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Summer starts in 3 weeks?3
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Where in this post did I state summer starts in 3 weeks?Retroguy2000 wrote: »Summer starts in 3 weeks?
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Retroguy2000 wrote: »Summer starts in 3 weeks?
But i get it my wording could’ve possibly made you confused lol!0 -
Why the rush? Summer weather is at least six weeks away. Lose a healthier 1.5 lbs a week ...in six weeks you've lost 9lbs. Reduce your calories, do some exercise ... Drink water9
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You won’t so don’t try. Go about it correctly. You didn't mention your age height or weight. Start a reasonable program of diet and exercise with a realistic calorie deficit and realistic expectations and you’ll get what you get.
Without knowing your stats there is no way to give you an accurate opinion on what to do or what to expect
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Not that hard really. You'll need to be in an aggressive deficit, around a 1000 calorie deficit and keep in mind a lot of the 3 week weight loss will be water weight. Possibly upwards of 5 lbs of water weight especially if you reduce your carb intake. After the initial weight loss I would suggest to go back to a reasonable calorie deficit of say 500 calories and expect a little weight gain but that should work if you actually get all your ducks in a row. If your on medication for anything I suggest talking to your PCP is in order. Cheers.1
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Yes I know it’s not healthy but so isn’t my life style now. I want to drop weight faster because I want to look better for the summer and feel good overall. So please give me tips and tricks that you did to lose 10 pounds within 3 weeks. I also wanna do it in a healthy way. No weird diets.
You know the answer yourself - see the parts of your post I bolded. You can't have it both ways.
If you want fast, cut 1500 calories a day below maintenance calories, or add 1500 calories a day of new exercise while not increasing calorie intake, or some combination of those two adding up to 1500 calories. That should give you about 9 pounds of fat loss in 3 weeks . . . if you can keep it up for 3 weeks, because it will be punitive.
Then what? Go back to normal? That translates to "gain it back".
If you want healthy, slow the bus down, cut maybe 500 calories below maintenance or add 500 calories of exercise daily, or some combination of the two. In 9 weeks, you'll weigh about 9 pounds less, and may have the opportunity to consider (and practice) realistic new habits that will keep those pounds off longer term, if you go about it in a smart way.
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No.3
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OP, what are your stats? Height, weight, etc.?
And listen to the above ^^ advice because it's all good. Especially "slow the bus down" - love that! Fast weight loss is tempting in a way, but time proves that it's ultimately pretty fruitless. You punish yourself for several weeks and then say "the heck with this" and throw it all out the window.3 -
Yes I know it’s not healthy but so isn’t my life style now. I want to drop weight faster because I want to look better for the summer and feel good overall. So please give me tips and tricks that you did to lose 10 pounds within 3 weeks. I also wanna do it in a healthy way. No weird diets.
Total agreement with the "I know it's not healthy...wanna do it in a healthy way" contradiction noted above. Regarding the bolded, a 1500 calorie deficit for a person who only has 10lb to lose will not in any way "feel good overall" especially if you are able to keep it up 3 weeks. Also, losing muscle (which is what happens with >1%/wk bodyweight loss), isn't generally considered a good look. Looking good involves skin and hair, too, and that will not be improved with an excessive deficit, either. Looking and feeling good, if that is the goal, requires strength training to spare muscle during fat loss and adequate nutrition to support baseline body function and hormone balance. You have time. Looking and feeling good are worth taking the time to do it right.6 -
Cut out added sugar; you'll be shocked. Not ALL sugar, but anywhere you can. My daily coffee was adding over 300 calories alone, and the resulting insulin turbulence caused me to be starving throughout the day, so I'd be grabbing snacks just to keep my energy up. I cut out 90% of my refined and added sugar, which, after 2 weeks, got my system normalized. One thing you learn is the difference between hunger and craving. Cut sugar for 3 weeks, and by then, you find how much better you feel, much more energy, and generally happier. Down 17#, in 52 days. But I also walk an average of 18000 steps for work, and go to the gym a couple times a week, so diet is a very big part of it.3
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^ how is that at all relevant to OP's question?12
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The only true answer is increase your activity/calories burned. I don't know your stats or what is a realistic deficit for you. But to lose 10 pounds in 3 weeks you need a caloric deficit of 1,667 per day. So you need to be burning 3000++ daily. As for food in, aim for lean protein, high fiber to help you stay full, satiated, and energetic.0
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Eat less. Move more. How much depends entirely on your stats, so if you will post your age, gender, height and weight here, you'll get more helpful responses.1
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Just because I like to give positive feedback, I lost ~15lbs in the past 33 days just by increasing my exercise (HIIT, running, cycling) and cleaning up my food intake.
Yes I had a calorie deficit (~600/700 daily), but more importantly I cut out most processed foods and tracked my macros (5 out of 7 days low carb, high protein - 2 days of 'high' carb to boost my energy).
Now this is sort of a crash diet and the idea is - once I've reached my ideal weight - to slowly increase daily carb intake to maintenance levels (30-40% daily, different for everyone). But I don't think it necessarily means it's 'unhealthy'. In fact, because I slowly increased my daily exercise and cleaned up my food intake drastically, I think it's very healthy (just not cheap
).
So, yes it's possible (10 lbs in 3-4 weeks), but you'll have to put in the effort (in more than 1 way).
Btw, I'm 5'6" and had ~30lbs to lose when I started this ^^1 -
If you only had a 700 Cal a day deficit on average over the past 33 days, the maximum amount of fat you could have lost is 6.6lbs, not 15.
You either have a much larger deficit, or,
you're also counting in some of the water weight changes that accompany you low carb/high carb eating, or,
you have a measurement problem, or,
a combination of the above
Losing a lb of fat requires at least 3500Cal of deficit and that already takes into account that it would contain a bit less than 453.6g of 9Cal per g fat... But 33*700=23100 🤷♂️6 -
If you only had a 700 Cal a day deficit on average over the past 33 days, the maximum amount of fat you could have lost is 6.6lbs, not 15.
You either have a much larger deficit, or,
you're also counting in some of the water weight changes that accompany you low carb/high carb eating, or,
you have a measurement problem, or,
a combination of the above
Losing a lb of fat requires at least 3500Cal of deficit and that already takes into account that it would contain a bit less than 453.6g of 9Cal per g fat... But 33*700=23100 🤷♂️
Where did I say it was all fat loss??
Maybe you're right though, my deficit may have been larger, I may have forgotten an exercise here and there and I honestly haven't studied my calorie intake that thoroughly. I'll review my weekly reports. I've been focussing on macros, not calories though. All I know I was running at a deficit.
It may have been a lot of water weight, I was on a 1200 cal diet in the 2 months prior to starting this journey while exercising (cardio) almost daily. I fully believe my body was in starvation mode, which caused me to only gain weight instead of lose. When I started focussing on my macros rather than calories, I recalculated my TDEE and increased my cal goal accordingly. Never hit the cal goal though. Couldn't eat more than I did.
Just wanted to let the topic starter know you can actually lose 8 pounds in 3 weeks.0 -
Nothing to see here. Simultaneous edits cause problems sometimes.2
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Losing water isn't the point of weightloss, hell, fighters do that in a day to make weight. Unless you've lost fat, the numbers are basically useless and also understand there is no such thing as starvation mode.GarysGirl78 wrote: »If you only had a 700 Cal a day deficit on average over the past 33 days, the maximum amount of fat you could have lost is 6.6lbs, not 15.
You either have a much larger deficit, or,
you're also counting in some of the water weight changes that accompany you low carb/high carb eating, or,
you have a measurement problem, or,
a combination of the above
Losing a lb of fat requires at least 3500Cal of deficit and that already takes into account that it would contain a bit less than 453.6g of 9Cal per g fat... But 33*700=23100 🤷♂️
Where did I say it was all fat loss??
Maybe you're right though, my deficit may have been larger, I may have forgotten an exercise here and there and I honestly haven't studied my calorie intake that thoroughly. I'll review my weekly reports. I've been focussing on macros, not calories though. All I know I was running at a deficit.
It may have been a lot of water weight, I was on a 1200 cal diet in the 2 months prior to starting this journey while exercising (cardio) almost daily. I fully believe my body was in starvation mode, which caused me to only gain weight instead of lose. When I started focussing on my macros rather than calories, I recalculated my TDEE and increased my cal goal accordingly. Never hit the cal goal though. Couldn't eat more than I did.
Just wanted to let the topic starter know you can actually lose 8 pounds in 3 weeks.
Calories>macros for fatloss. Calories for fatloss, macros for body composition. While both are important, calories will be the key for fatloss.
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Gotcha, both my scale and my tape measure are wrong. Thanks for the insightful and uplifting comments guys. Guess I'm just an idiot then
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Nothing about being an idiot. Just understanding what goes into actual fat loss which is always the goal. 😎5
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tomcustombuilder wrote: ».
Losing water isn't the point of weightloss, hell, fighters do that in a day to make weight. Unless you've lost fat, the numbers are basically useless and also understand there is no such thing as starvation mode.GarysGirl78 wrote: »If you only had a 700 Cal a day deficit on average over the past 33 days, the maximum amount of fat you could have lost is 6.6lbs, not 15.
You either have a much larger deficit, or,
you're also counting in some of the water weight changes that accompany you low carb/high carb eating, or,
you have a measurement problem, or,
a combination of the above
Losing a lb of fat requires at least 3500Cal of deficit and that already takes into account that it would contain a bit less than 453.6g of 9Cal per g fat... But 33*700=23100 🤷♂️
Where did I say it was all fat loss??
Maybe you're right though, my deficit may have been larger, I may have forgotten an exercise here and there and I honestly haven't studied my calorie intake that thoroughly. I'll review my weekly reports. I've been focussing on macros, not calories though. All I know I was running at a deficit.
It may have been a lot of water weight, I was on a 1200 cal diet in the 2 months prior to starting this journey while exercising (cardio) almost daily. I fully believe my body was in starvation mode, which caused me to only gain weight instead of lose. When I started focussing on my macros rather than calories, I recalculated my TDEE and increased my cal goal accordingly. Never hit the cal goal though. Couldn't eat more than I did.
Just wanted to let the topic starter know you can actually lose 8 pounds in 3 weeks.
Calories>macros for fatloss. Calories for fatloss, macros for body composition. While both are important, calories will be the key for fatloss.
Metabolism is the great equalizer. Cheers1 -
GarysGirl78 wrote: »Gotcha, both my scale and my tape measure are wrong. Thanks for the insightful and uplifting comments guys. Guess I'm just an idiot then
Being spicy doesn't make you right. Just a thought.8 -
GarysGirl78 wrote: »Gotcha, both my scale and my tape measure are wrong. Thanks for the insightful and uplifting comments guys. Guess I'm just an idiot then
Nobody said your scale or tape measure were wrong though - just that your stated numbers to get there were wrong.
Which you later pretty well said yourself since you said you may have not counted some exercise and didn't study your calorie intake that thoroughly.
And,no,you weren't in starvation mode.
I don't think anyone was trying to be uplifting - just accurate.8 -
GarysGirl78 wrote: »If you only had a 700 Cal a day deficit on average over the past 33 days, the maximum amount of fat you could have lost is 6.6lbs, not 15.
You either have a much larger deficit, or,
you're also counting in some of the water weight changes that accompany you low carb/high carb eating, or,
you have a measurement problem, or,
a combination of the above
Losing a lb of fat requires at least 3500Cal of deficit and that already takes into account that it would contain a bit less than 453.6g of 9Cal per g fat... But 33*700=23100 🤷♂️
Where did I say it was all fat loss??
Maybe you're right though, my deficit may have been larger, I may have forgotten an exercise here and there and I honestly haven't studied my calorie intake that thoroughly. I'll review my weekly reports. I've been focussing on macros, not calories though. All I know I was running at a deficit.
It may have been a lot of water weight, I was on a 1200 cal diet in the 2 months prior to starting this journey while exercising (cardio) almost daily. I fully believe my body was in starvation mode, which caused me to only gain weight instead of lose. When I started focussing on my macros rather than calories, I recalculated my TDEE and increased my cal goal accordingly. Never hit the cal goal though. Couldn't eat more than I did.
Just wanted to let the topic starter know you can actually lose 8 pounds in 3 weeks.
Turns out I was on a 700±100 cal deficit, on top of the already calculated deficit MFP shows you when you put in your weekly weight loss goal. So in my case that was somewhere between 1200-1400 cal below my (manually calculated TDEE). Mea culpa, I didn't realise it at the time of posting the above.
I will do better and be more accurate from now on.
Some people could use some better bedside manners though, just saying...
I spend a lot of time reviewing all my data from MFP, compared it to my Garmin data (seem to have issues getting the 2 communicating properly) and manually re-calculating everything in a spreadsheet. So I now have 3 'databases' to keep up with
Will leave it at that and not further comment on the 'starvation mode' thing, used the wrong term on this forum obviously. Did a lot of research on it myself, and last night searched this community on the topic, it seems to annoy many here. I'd rather spend my energy on working out tbf. Props to the author of the big article summary on the topic though, very well done!3 -
Nobody's 'bedside manner' was the least bit impolite or snarky - except your own previous sarcastic post.
Dont blame other posters for that.
and no, it isnt the term starvation mode that annoys posters - it is the inaccuracy of thinking " I fully believe my body was in starvation mode, which caused me to only gain weight instead of lose." is how the process works.10 -
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It's far from perfect, but speaking only for myself, I appreciate that quite a few folks around here make an effort to keep things evidence based and reasonably accurately/clearly stated. That does sometimes create controversy, or ruffle feathers. Cost of doing business? 🤷♀️
I'd apologize to the OP for getting digressive, but that ship sailed somewhere on page 1; and no indication that OP's returned to the thread, as s/he hasn't posted on it since 4/3.7 -
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@Ashlove5 my apologies your post got taken over and the direction it went in. It wasn't at all what I intended. I was just trying to be encouraging, sadly not everyone seems to appreciate the intention. Sorry! 5
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