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This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
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The plan to lose 7 kg in 3 weeks requires serious effort and cut calories, but don’t worry – it’s a doable plan! However, this is not a really healthy goal, as losing weight too quickly is unsustainable, and every pound you lose is just water weight and muscle (not fat). [1] X Research Source Losing 0.5 – 1 kg per week is a healthier and longer term choice – and it still requires you to eat 1,000 fewer calories per day. Regardless of your weight loss goals, tracking your food intake, burning calories, and making a few lifestyle changes will help you stay slimmer in a healthy way!
Steps
Eat less calories
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Add your favorite vegetables to each meal. Vegetables are relatively low in calories, and are packed with vitamins, antioxidants, and fiber that are good for your health and fill you up. Try to eat about 2-3 cups of vegetables per day. You can visit https://www.choosemyplate.gov/vegetables to see the 1-cup value of raw and cooked vegetables. [2] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source Try to choose a variety of colorful vegetables to get a variety of nutrients
- Start your meal with vegetables before moving on to higher-calorie foods like protein and carbohydrates. That way, you’ll feel fuller with fewer calories.
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Eat lean protein to build lean muscle. Increased lean muscle mass can help you burn more calories throughout the day. Lean protein sources include fish, poultry, legumes, and egg whites. Lean protein should account for 15% – 20% of your daily calorie intake. [3] X Harvard Medical Schop Trusted Source Go to Source
- Some types of red meat are also lean because the fat has been removed. You can find it in supermarkets.
- Plant-based sources of muscle-building protein are tofu, tempeh, and seitan. You can also add protein powder to smoothies or drinks to make sure you’re getting enough protein in your diet if you’re a vegetarian.
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Reduce carbohydrate intake and choose high-fiber whole grains. Swap refined white carbs (like white bread and white rice) for whole-grain varieties (like brown rice or whole-wheat bread). Whole-grain carbohydrates also contain fiber, which keeps you fuller for longer. [4] X Research Sources
- The recommended carbohydrate intake is 300 g per day for a 2,000 calorie diet (45% – 65% of total calories). But to lose weight faster, you need to reduce it to 50 – 150 g per day. [5] X Research Sources
- In the following weeks, replace sandwiches with lettuce rolls, and replace pasta with pumpkin noodles to reduce carbohydrate intake.
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Choose monounsaturated fats like coconut oil and olive oil. For the next 3 weeks, you’ll have to feel full as you eat fewer calories, so don’t shy away from fat! Fat signals to the brain that you’re full, and it also contains omega-3 fatty acids that help the body burn fat. However, you need to choose healthy fats. Instead of using butter and lard when cooking, you should choose coconut oil or olive oil. [6] X Harvard Medical Schop Trusted Source Go to Source
- Other healthy fats like avocados, olive oil, flaxseeds, chia seeds, nuts and nut butters all contain omega-3 fatty acids.
- Because fat is high in calories, you should limit your oil or nut butter intake to 2 tablespoons per day (about 2 servings).
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Only snack when hungry and choose whole foods. The snacks help you maintain energy and metabolism at a high level for the next 3 weeks. If you are not sure if you are really hungry, try drinking 240 ml of water and wait 5 minutes to see if you feel better. Choose fresh fruit and nuts over sugary snacks, trans-fat fries, or high-carb cookies. Try to limit snacks to less than 100 calories, which equates to: [7] X Research Source
- 1 portion of fruit (one large apple, one banana or 2 small oranges)
- 15-19 whole almond kernels
- 13-14 whole cashews
- 10 pecans (seeds split in half)
- 28 pistachios
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Stay hydrated with low-calorie drinks. Eliminate sodas, energy drinks, and pureed drinks. Stick to plain water, tea and black coffee (no added milk, cream or sugar to avoid empty calories. [8] X Research Sources)
- Alcohol also contains calories! If you drink alcohol, choose low-calorie varieties such as light beer, iced wine, or wine. And remember to drink in moderation – that is, 1 cup per day for women and 2 cups per day for men. [9] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Coffee has been shown to boost metabolism, so feel free to drink black coffee in the morning or before exercise to boost energy levels. Just remember not to drink more than 4 cups a day (400mg of caffeine) to avoid leading to nervousness, insomnia and digestive problems. [10] X Trusted Source PubMed Central Go to Source
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Reduce sodium intake for the next 3 weeks. Sodium causes the body to retain water, making you look bloated and unable to get rid of excess water weight. Therefore, you should avoid adding salt to your food for the next 3 weeks and stay away from hidden sources of sodium. Use other spices like chili, turmeric and garlic to season the dish. [11] X Research Source
- Frozen foods (even when labeled “healthy”), snacks, soups, and condiments are all high in sodium. You should only eat about 1.5 g of sodium per day, and be sure to check the nutrition facts label!
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Allow yourself to eat your favorite foods up to once a week in controlled portions. You may think that you have to completely abstain from desserts to lose 7 kg in 3 weeks, but this will only lead to cravings (and more likely to overeat sweets). You can pamper yourself wisely up to once a week by eating small amounts of low-calorie sweets. [12] X Research Source
- Eat a piece of dark chocolate (at least 70% cocoa) once a week (maximum) for a healthy dose of antioxidants and minerals.
- Satisfy your sweet tooth with frozen fruit (like blueberries or bananas) instead of muffins, cookies, or cupcakes. You can even make banana ice cream, a much healthier snack than regular ice cream. Plus, you get extra fiber!
Burn more calories
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Set aside at least 45 – 60 minutes of aerobic exercise , 5 or 6 days per week. Jog, bike or walk briskly to burn extra calories each day. While calorie intake is more important than burned, exercise boosts metabolism to maintain a calorie-burning regimen. [13] X Research Source
- Alternate low-intensity (fat-burning) and vigorous-intensity exercises. For example: running on Monday, long-distance running on Tuesday, high-intensity aerobic exercise on Wednesday, etc.
- Use high-intensity interval training (HIIT) to burn more calories in less time. For example, when jogging, do 60 seconds of sprinting every 3 to 5 minutes.
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Lift weights 3 times a week to build lean muscle mass. Weightlifting exercises will help you build lean muscle and speed up your metabolism. Finally, after three weeks, all the lean muscle will help you stay fit and feel strong. [14] X Trusted Source PubMed Central Go to Source
- Choose lighter weights and do more reps if you don’t want a muscular body (add more muscle weight).
- Exercise legs and arms alternately every day. For example, train your lower body on Monday, work your upper body and core muscles on Tuesday, and rest Wednesday before working your lower body again on Thursday.
- You can also strengthen both lower and upper body on Mondays, Wednesdays, and Fridays (Tuesday and Thursday off).
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Incorporate physical activity into your daily routine for the next 3 weeks. Cycle or walk to work. If you can’t walk the entire distance, you can park further and walk to the destination. Combine 15 minutes of cycling or 30 minutes of walking when moving in the morning and evening. Don’t count this activity as your minimum 45-minute workout a day for the next 3 weeks.
- Take the stairs instead of the elevator or escalator.
- Stand when working on the computer instead of sitting.
- Do sit-ups while watching TV or waiting for dinner.
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Allow yourself 1 or 2 active days off. Since you plan to lose more than 2 kg per week, you should only allow yourself 1 or 2 days off per week and still be active for 15-30 minutes on days off (such as walking, swimming, yoga, pilates, etc.) stretching and/or moderate-intensity aerobic exercise). [15] X Research Source
- Hike outdoors (choose a hilly route if possible) or do 30-minute yoga online.
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Workout with friends or sign up for an exercise class to make it more fun. Find a gym or fitness center to find classes open for the next 3 weeks. You can try signing up for a boot camp, barre, power yoga, aerobic or muscle pump class. You can invite a friend to join an exercise class to motivate each other and have more excitement.
- Classes are usually 30 minutes to 1 hour in length (depending on exercise intensity and gym). Many classes combine both endurance sessions and cardio, so you can count these classes into your daily workout goal.
Lifestyle change
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Convince family and/or roommates to join a weight loss plan. It will be difficult to cut calories if the people living in the same house do not have the same weight loss goals as you. Encouraging your family to eat healthy and be active will help you succeed. [16] X Trusted Source PubMed Central Go to Source
- If people living in the same house do not participate, you should set some boundaries (such as not keeping unhealthy foods in the house) and make your own menu without depending on them.
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Use a food diary app to track your daily calorie intake. Keeping a food diary and diary is an effective way to know exactly how many calories you have eaten. It will help you stay accountable and reduce your tendency to overeat in the weeks to come. Use the phone app or keep a small notebook with you wherever you go. [17] X Trusted Source PubMed Central Go to source
- My Fitness Pal’s “Free Calorie Counter” is a good app that you can try.
- Shopwell is a free app that helps you make better choices by making grocery shopping lists that align with your weight loss goals and get in shape. [18] X Research Sources
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Pay attention to the food for the next 3 weeks. Paying attention when you eat will help you eat slowly, so you feel fuller and don’t overeat. Take it slow, chew your food thoroughly, paying attention to the texture and taste on your tongue. [19] X Trusted Source Harvard Medical Schop Go to Source
- Eliminate all distractions when you sit down to eat; Turn off your phone, television, computer and/or radio.
- Put down your chopsticks after about 3 bites and take a sip of water to slow down your eating and slow down digestion.
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Do not cut too many calories to make sure you get enough nutrients. Eating fewer calories also means you’ll get fewer nutrients, so don’t overdo it. For the next 3 weeks, you should eat no less than 1,200 calories per day (for women) and 1,500 calories (for men) to stay healthy. [20] X Trusted Source Harvard Medical Schop Go to Source
- Cutting too much capo can lead to malnutrition. This condition also makes you feel deprived, and this can lead to irritability and an easy way to overeat at the next meal.
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Measure portion sizes for the next 3 weeks. Eating smaller portions is essential during weight loss. Whether it’s cooking at home or going to a restaurant, you need to pay attention to how much food you actually eat. When eating out, ask the restaurant to put half of your meal in the box for takeout (or take out). Calculate serving size by hand as follows: [21] X Trusted Source Dairy Council of California Go to source
- Cooked vegetables, dried grains, chopped or whole fruit: 1 fist = 1 cup (16 tablespoons)
- Cheese: 1 index finger = 43 g
- Noodles, rice, oatmeal: 1 palm = cup (8 tablespoons)
- Protein: 1 palm = 85 g
- Fat: 1 thumb = 1 tablespoon
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Intermittent fasting a few days per week. This type of fasting can help you eat fewer calories, lose fat, and – as an added bonus – lower your cholesterol. Set aside 8 hours of intermittent fasting 1-4 days a week. [22] X Trusted Source Harvard Medical Schop Go to Source
- For example, you only eat between 10 a.m. and 6 p.m. or between 11 p.m. and 7 p.m. Notice how you feel during and after your fast and adjust the time and frequency of your fast to fit your schedule.
- Note that skipping meals can cause your body to go into starvation mode, causing your body to retain fat and burn fewer calories. So when fasting, you should eat 4-5 small meals during the fasting period. [23] X Research Sources
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Drink plenty of water to prevent edema and dehydration. Increasing water intake during exercise is essential to staying hydrated. Dehydration causes the body to retain water, so while it may sound counterintuitive, you should drink more water to retain less water. Water will help eliminate excess salt from the body and reduce edema. [24] X Trusted Source PubMed Central Go to source
- Drink an amount of water (in ounces) equal to half of your body weight (in pounds). For example, if you weigh 200 pounds (91 kg), you need to drink 100 ounces (3 liters) of water per day.
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Try to get 7-8 hours of sleep every night. Sleep deprivation can adversely affect metabolism and stress hormones, causing the body to retain more calories. In addition, if you lack sleep, you tend to crave fatty and sweet foods. If you have trouble falling asleep, try to relax before bed by: [25] X Trusted Source PubMed Central Go to source
- Listen to soothing music without lyrics
- Avoid using your phone or watching TV 1 hour before going to bed
- Drink a calming tea (such as lavender, chamomile, or ginger)
- Practice deep breathing
Advice
- Drink 240 ml of water before meals to fill the empty space in the stomach.
- Note that most of the weight you lose in 3 weeks will be water weight. You need to stick to a reduced calorie diet to maintain weight loss results in the longer term.
- Don’t expect steady weight loss every week. It is common for people to lose weight quickly in the first 2 weeks, then the body will go into a steady state – weightlifting and high-intensity exercises can help you get through the plateau.
- Talk to a nutritionist so they can help you reduce your calorie intake in a healthy way.
- Hire a personal trainer to help you stay motivated and determined in exercising.
Warning
- Consult your doctor before starting a new diet or exercise program.
- Stop exercising if you feel pain, short of breath or dizzy.
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This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
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The plan to lose 7 kg in 3 weeks requires serious effort and cut calories, but don’t worry – it’s a doable plan! However, this is not a really healthy goal, as losing weight too quickly is unsustainable, and every pound you lose is just water weight and muscle (not fat). [1] X Research Source Losing 0.5 – 1 kg per week is a healthier and longer term choice – and it still requires you to eat 1,000 fewer calories per day. Regardless of your weight loss goals, tracking your food intake, burning calories, and making a few lifestyle changes will help you stay slimmer in a healthy way!
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