Losing 7 kg in 3 weeks requires dedication and serious calorie reduction. However, don't worry as this is still possible. However, this goal is actually not very healthy because losing weight too fast usually doesn't last long. In addition, weight loss is due to a reduction in water weight and muscle (not fat). Losing 0.5-1 kg of weight in a week will be healthier and last longer, although it also requires a lot of effort to reduce 1,000 calories each day. No matter what your target weight is, paying attention to your food (and the amount), burning more calories, and making lifestyle changes will help you lose weight in a healthy way!
Method 1 of 3: Reducing Calorie Intake
Step 1. Prioritize the consumption of vegetables
Vegetables are relatively low in calories and contain lots of vitamins, antioxidants, and fiber that can help keep you healthy and filling. Aim to eat about 2-3 cups of vegetables every day. Visit https://www.choosemyplate.gov/vegetables for the equivalent of 1 cup of cooked and raw vegetables. Try to eat colorful vegetables to get a variety of nutrients!
Start mealtimes with green leafy vegetables and vegetables before consuming calorie-dense foods such as protein and carbohydrates. That way, you will feel fuller even though you consume fewer calories
Step 2. Eat low-fat protein with every meal
Protein will help build lean muscle mass, which means your body will burn more calories throughout the day. Consume low-fat protein as much as 15-20% of daily intake.
- Choose egg whites, fish, chicken, or cuts of red meat that are low in fat.
- Sources of vegetable protein that will provide muscle power include tofu, tempeh, seitan, beans, legumes, and lentils.
Step 3. Reduce carbohydrate intake and prioritize consumption of whole grains
Switch from simple white carbohydrates (such as white bread or white rice) to whole grains (such as whole wheat bread or brown rice). Carbohydrates from whole grains also contain more fiber which will keep you feeling full longer.
- As recommended, you should eat 300 grams of carbohydrates daily for a 2,000-calorie diet (or 45-65% of total calorie intake). However, to lose more weight in less time, reduce your carbohydrate intake to around 50-150 grams per day.
- In the next few weeks, replace white bread with lettuce, and pasta with zucchini noodles or spaghetti squash to reduce carbohydrate intake.
Step 4. Consume healthy monounsaturated fats like coconut oil and olive oil
In the next 3 weeks, you should be able to feel full despite consuming fewer calories. So, don't avoid fat! Fat will make the brain feel full as well as contain omega 3 fatty acids that can help the body burn fat. Just make sure to choose healthy fats, not butterfat or lard. Choose healthy fats like coconut oil or olive oil.
- Sources of healthy fats such as avocados, olive oil, flaxseeds, chia seeds, nuts, seeds, and peanut butter all contain omega 3 fatty acids.
- Because the calorie content in fat is not low, limit consumption to only 2 tablespoons (6 teaspoons) of oil or peanut butter per day (about 2 servings).
Step 5. Enjoy snacks only when hungry and choose fresh foods
Snacks will help maintain your energy and metabolic rate for the next 3 weeks. However, if you are hesitant about snacking, drink 250 ml of water first and wait 5 minutes to see if you feel more energized. Opt for fresh fruit and nuts over sugary snacks, chips that contain trans fats, or carb-dense crackers. Try to only eat snacks with a maximum of 100 calories, or the equivalent of:
- 1 fresh fruit (large apple, banana, or 2 oranges)
- 15-19 whole almonds
- 13-14 whole cashew nuts
- 10 pieces of pecan
- 28 shelled pistachio nuts
Step 6. Meet the body's fluid needs with low-calorie drinks
Reduce consumption of soda, energy drinks, and drinks rich in calories and sugar. Choose water, tea, and black coffee (without added milk, cream, or sugar) to avoid empty calories.
- Calories from alcoholic beverages are also included! If you want to drink this drink, choose a low-calorie type such as beer, high-alcoholic drinks and ice, or wine. Remember to drink in moderation, or 1 drink a day for women and 2 drinks a day for men.
- Coffee is known to increase the body's metabolism. So, it's okay to drink black coffee in the morning or before exercising to increase energy. However, do not drink more than 4 cups of coffee a day (or 400 mg of caffeine) to avoid the risk of anxiety, insomnia, and digestive problems.
Step 7. Reduce sodium intake for 3 weeks
Sodium will make the body retain water, making you look bloated and store excess water weight. So, avoid adding salt to your diet for the next 3 weeks and stay away from other sources of sodium. Use other spices such as chili powder, cumin, and garlic to spice things up.
Frozen foods (even "healthy" ones), snacks, soups, and all kinds of sauces are high in sodium. Eat about 1,500 mg (1.5 grams) of sodium daily and be sure to read nutrition labels on food packaging
Step 8. Pamper yourself once a week or less, and practice managing portions
While you may have to stop eating dessert altogether to lose 2 pounds over the next 3 weeks, this will actually increase your cravings (and increase your chances of eating large amounts of sweets). So, treat yourself to eating low-calorie sweet foods in very small portions a maximum of once a week.
- Enjoy a box of dark chocolate (which contains at least 70% cocoa) once a week (maximum) to increase your intake of antioxidants and healthy minerals.
- Satisfy your cravings for sweets with frozen fruit (like blueberries or bananas) instead of cakes, cookies, or pies. You can even make your own banana ice cream which is much healthier than regular ice cream. In addition, your body will also get extra fiber intake!
Method 2 of 3: Burn More Calories
Step 1. Do aerobic exercise for 45-60 minutes, 5 or 6 days a week
Try jogging, running, cycling, or brisk walking to burn more calories each day. Although what you eat is more important than what you burn, exercise will help increase the body's metabolism to maintain calorie burn.
- Alternate low-intensity (fat-burning) and vigorous-intensity exercise each day. For example, run on Mondays, long-distance jogs on Tuesdays, high-intensity aerobic exercise on Wednesdays, and so on.
- Try high-intensity interval training to burn more calories in less time. For example, while jogging, try to run fast for 60 seconds every 3-5 minutes.
Step 2. Practice lifting weights 3 times a week to build lean muscle
Weight training will help build lean muscle and increase the body's metabolic rate. Plus, after 3 weeks, those muscles will leave you feeling fit and looking lean.
- Choose light weights and do more movement if you don't want to look bulky (add muscle weight).
- Alternate your arms and legs on different days. For example, work your lower body on Monday, your upper and middle body on Tuesday, and rest on Wednesday before working your lower body back on Thursday.
- You can also work your upper and lower body strength on Mondays, Wednesdays, and Fridays (and rest on Tuesdays and Thursdays).
Step 3. Move more every day for the next 3 weeks
Bike or walk to the office. If you can't completely switch from your usual mode of transportation, try parking further away and walking to work. Try cycling for 15 minutes or walking for 30 minutes in the morning and evening. However, do not incorporate this activity into exercise time of at least 45 minutes every day for the next 3 weeks.
- Go up to the top floor by stairs. Do not use escalators or elevators.
- Stand while working at the computer, don't just sit.
- Try sit ups while watching TV or waiting for dinner to cook.
Step 4. Rest 1 or 2 days
Since your weight loss goal is 2.5 kg per week, rest only 1 or 2 days each week while continuing to do activities for 15-30 minutes (such as walking, leisurely swimming, yoga, pilates, stretching, and/or vigorous aerobic exercise). currently).
Take a long walk outdoors (choose a hiking trail if you can) or join an online yoga practice program
Step 5. Work out with a friend or take an exercise class to make it more fun
Visit the local gym, find out what programs are on offer over the next 3 weeks. Try following a boot camp, barre method, power yoga, aerobics, or muscle pump. Invite your friends to join this program to keep your commitments while making it more fun.
Classes vary in length from 30 minutes to 1 hour (depending on the intensity and the fitness center holding them). There are many classes that also include strength training and interval cardio. So, you can include it in your daily exercise goals
Method 3 of 3: Changing Your Lifestyle
Step 1. Invite your family members and/or housemates to join you
Reducing calories will be difficult if the people you live with do not have the same goals. Motivating family members to adopt a healthier and more active diet with you will help ensure your success.
If the people you live with don't want to be on the same program, implement some restrictions (such as not keeping junk food at home) and design their own menu of whatever they eat
Step 2. Use a food journal app to monitor daily calorie intake
Keeping track of and keeping a food journal is an effective way to accurately monitor how many calories you are consuming. This journal will make you more responsible and reduce your chances of eating without a plan over the next few weeks. Use a phone app or take a small notebook with you so you can keep track of what you eat while traveling.
- My Fitness Pal's “Free Calorie Counter” is a great phone app to try.
- Shopwell is a free app that can help you choose healthier groceries by tailoring your shopping list to your fitness and weight loss goals.
Step 3. Watch your diet for the next 3 weeks
Mindful eating will help you eat more slowly, making you feel fuller and less likely to overeat. Eat slowly, chew your food thoroughly, and pay attention to its texture and taste on your tongue.
- Get rid of anything that can distract you while sitting down and enjoying your meal. Turn off your phone, TV, computer and/or radio.
- Put down a fork or spoon every 3 bites and drink water to help you eat more slowly and ease digestion.
Step 4. Don't cut out too many calories to keep your body getting all the nutrients
Eating fewer calories means reducing the intake of nutrients for the body. So, don't overdo it. For the next 3 weeks, do not consume less than 1,200 calories a day (for women) and 1,500 calories a day (for men) to maintain health.
Reducing too many calories can lead to malnutrition. It will also make you feel weak, making you more irritable and increase the likelihood that you will overeat next time
Step 5. Watch your portion sizes for the next 3 weeks
Eating smaller portions is very important for weight loss. Whether you're cooking at home or eating at a restaurant, watch the amount of food you eat. During dining out, ask for half of your entrees to be wrapped (or bring your own lunch box). Use your hands to measure the right portion of food.
- Ripe vegetables, dry cereals, whole or chopped fruit: 1 fist = 1 cup (16 tablespoons)
- Cheese: 1 index finger = about 40 grams
- Noodles, rice, oatmeal: 1 palm = 0.5 cups (8 tablespoons)
- Protein: 1 palm = about 85 grams
- Fat: 1 thumb = 1 tablespoon (3 teaspoons)
Step 6. Try an intermittent fasting diet a few days a week
This type of fasting can help you reduce calorie intake, reduce fat, as well as lower cholesterol levels. Set a time span of 8 hours a day and practice fasting diets between 1 to 4 days a week.
- For example, eat only between 10 a.m. and 6 p.m. or 11 p.m. and 7 p.m. Pay attention to how you feel after fasting and adjust the time span and frequency to suit your schedule.
- Keep in mind that skipping meals can put your body into a hunger mode, so it retains fat and burns fewer calories. So, while practicing the fasting diet, eat a small amount of food 4-5 times in the span of a meal.
Step 7. Drink plenty of water to prevent bloating and dehydration
Drinking more water during exercise is very important to meet the body's fluid needs. Dehydration will make the body retain water. So, even though it sounds absurd, you do have to drink more water to reduce the water retention. Water will also help remove excess salt from the body thereby reducing bloating.
Drink water as much as half your body weight in ounces. For example, if you weigh 90 kg (or about 200 pounds), drink 100 ounces of water (equivalent to about 3 liters) of water every day
Step 8. Try to get 7-8 hours of sleep every night
Lack of sleep can negatively impact metabolism and stress hormones, causing the body to store more calories. In addition, you will be more easily tempted to eat sweet or fatty foods if you don't get enough sleep. If you're having trouble falling asleep, try calming yourself down at night by:
- Listen to soothing instrumental music.
- Avoid using cell phones or watching TV an hour before bedtime.
- Drink a soothing tea (such as lavender, chamomile, or ginger tea).
- Practice deep, meditative breaths.
- Drink 250 ml of water before meals to partially fill the stomach.
- Remember that most of the weight lost in 3 weeks is water weight. You still have to go on a low-calorie diet to maintain your target weight in the long term.
- Don't expect your weight to continue to drop every week. Some people may lose weight quickly in the first 2 weeks, but over time, weight training and high-intensity exercise can help get you through the plateau.
- Consult a nutritionist to help reduce calorie intake in a healthy way.
- Work with a personal trainer to maintain your commitment and motivation throughout your exercise program.
- Stop exercising if you feel sick, short of breath, or dizzy.
- Consult your doctor first before starting any diet or fitness program