The question above is quite common across the webspace, and whenever I come across one, the very first thing that comes to mind is someone who is attempting to lose those extra pounds fast. Well, the person may be about gracing some memorable event in their new trimmed figure in just about 3 - 4 weeks. Losing weight healthily and sustainably will not however come by waving a magic wand - it takes some time. So, you should not get frustrated or discouraged if you fail to make your desired bodyweight mark - for that friends' day out or whatever the event may be. Just learn to appreciate your figure and get on the groove to pick it up - your weight loss routine - from where you left off once the party is done and over with.

That said, you can lose as many pounds of weight - maybe 10, 12, 15, or name it - as possible in 3 weeks. But the truth is that none of the aforementioned numbers of pounds is regarded within the safe or healthy range. Attempting to lose that much weight may give you that desired body shape - in the short term - but it may not be long before you slide into old habits and find yourself picking up some weight again. Moreover, losing those pounds fast can also predispose you to a host of health challenges. For instance, one can suffer the loss of muscle mass, hair loss, dehydration, and so on by going hard on his/her weight loss routine.

Losing the pounds safely

Talking about losing some of the extra pounds safely in 3 weeks; the maximum amount of pounds you can get rid of is 6 (pounds) - while the minimum is 3 pounds. This is going by the recommendation of the Centers for Disease Control and Prevention (CDC) which caps off the healthy weight loss range at 1 - 2 pounds per week. Again, it is also sometimes heralded that losing 1% of one's body weight weekly, while on a weight loss program, is equally safe. You may enlist the assistance of a personal trainer or fitness doctor if you're finding it difficult to decide on how to go about it.

Sticking with CDC's recommendation; losing 3 - 6 pounds in three weeks will amount to burning or giving off 10,500 - 21,000 calories within that timeframe. This is best achieved by doing some exercises regularly and subscribing to some dietary interventions - whereby you will need to cut down the number of calories you consume per day.

How to go about it

Of course, your goal of shedding 3 - 6 pounds in 3 weeks will begin with you drawing up a concrete plan to guide the process. And, the very first intervention you will want to establish is calorie deficit which may see you getting into the flow of calorie counting. This is where a calorie-monitoring device becomes needful. In creating a calorie deficit, you will need to reduce your calorie intake by around 500 - 1000 calories - this is vastly regarded as the safe range. Though (excess) calories are the major culprit of unnecessary weight gain, you still need calories to run basic metabolic functions - moderation is key, by the way.

Given the foregoing, you should be more particular about the kinds of foods you ingest. Are foods you eating supplying you with adequate nutrients or are they just junk foods? For a person on a weight-loss program, foods that provide you with a considerable amount of protein and fiber should make up a large chunk of your food stock. Plus, you should be more intentional about feeding on whole foods, vegetables, and also snacking on fruits - rather than those sugar-laden pastry goods. You should also drink more water than you would gulp sugar-added drinks - by this, you will keep dehydration at bay. In case you don't know, you are more liable to become dehydrated while on a weight-loss program, especially where exercises are incorporated.

That brings us to the other critical point which is mixing dietary interventions with physical activities. As you create a calorie deficit, you should also be mindful to burn calories through exercises - this is what makes a balanced weight-loss routine. And, you're never going to be short of exercises; you should just find the ones you enjoy doing, and commit some time to it.

Building on it

Weight loss programs can be somewhat challenging at times, but then once the result starts to show up, there's an aura of gratification that sets in. You can feel this from the way people who have successfully gone through the process flaunt their new look online. This is why you should be inspired to build on the result you would have gotten over 3 weeks.

In light of this, while maintaining a healthy eating habit and activity level, you may also have to make some lifestyle changes. For example, you should see to it that you manage stress judiciously as this could contribute to weight gain, and do not joke with your night sleep - learn to keep the distractions away and take dinner as early as possible. Other habits like overeating/emotion-inclined eating, overindulgence in alcohol consumption, etc. will also have to be checked.

Conclusion

Three weeks may look somewhat small to gain any significant result on a weight loss objective, but it can be massive in setting the tone for something huge in the long run. It will all be down to what you make out of it. The ball is right there – in your court – and you can make every step and every minute of the weight loss program count by sticking to healthy decisions. Then, after you must have attained that result – no matter how small it may seem – you should endeavor to remain on course. Always remember that losing weight takes some effort and discipline.

References

Oluwole., et al. (2019). Sustainable Prevention and Management of Excessive Weight in Overweight and Obese Population. Acta Scientific Nutritional Health 3(6): 61-66.

Tan, C.C., and Chow, C.M. (2014). Stress and Emotional Eating: The Mediating Role of Eating Dysregulation. Personal. Individ. Differ. 66: 1–4.

Wang, L., Lee, I. M., Manson, J. E., Buring, J. E., & Sesso, H. D. (2010). Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women. Archives of internal medicine, 170(5), 453–461. https://doi.org/10.1001/archinternmed.2009.527