8 Steps to Lose 8 Pounds in 3 Weeks

92
916


Losing eight pounds in three weeks is challenging, but completely doable. The good news is that there are safe ways to achieve your target weight. Here are eight steps that will help you drop the pounds safely and quickly:

How To Lose 8 Pounds Quickly

Step 1: Know how calories work

How to lose fat from stomach in one month

There is a saying that fitness is 20 percent workout and 80 percent diet. No matter how many workout or diet programs you try, the only way to achieve your fitness goals is to follow this simple rule. Your body only needs a certain amount of calories in order to function well, and this varies from person to person.

The more active you are, the more calories you need in a day. If you fail to hit the recommended calorie intake for the day, your body will steal some stored calories from your fat storage. If you consume more than what your body needs, then the excess will be stored as fat and will make you gain weight.

How many calories per day to lose 8 pounds?

Approximately speaking, 3,500 calories equals about 1 pound (0.45 kilograms) of fat. In order to lose 1 pound of fat, you therefore need to burn 3,500 calories more than you consume. You can do this by a combination of diet and exercise.

Step 2: Know how many calories you need daily

You have to know your Total Daily Energy Expenditure to find out about your daily calorie needs. There are several calculators online that you can use to see how much calories you need every day. For weight loss, you will need to consume 500 calories less than the recommended amount to keep your current weight. You can also use a mobile app to track your calorie intake.

Step 3: Start your diet program, but do not overdo it

While it was mentioned earlier that you need to deduct 500 calories from your recommended daily calorie intake, it is not ideal to take out more than that. There is a limit to the calorie deficit for weight loss, meaning your body needs a minimum number of calories a day to function properly. Starvation diet is a no-no. A sedentary woman needs at least 1,300 a day, while men will need 1,900 at a minimum.

Step 4: Consume both macro- and micronutrients

Macronutrients are protein, carbohydrates, and healthy fats. Micronutrients, meanwhile, include vitamins and minerals that you can get from fruits and vegetables. You may eat treats once in awhile, but consume them in moderation, so you will not mess up your hard work. Never ignore the micro- and macronutrients that you body needs to stay healthy. Depriving yourself of these nutrients will only lead to malnutrition.

Step 5: A healthy diet always beats quick fixes

This one can be tricky because today’s markets are filled with processed foods and beverages. Diet pills have become popular as they are said to help in the weight loss process, but the truth is that the effect is only minimal. These products may also harm your health in the long run. Nothing beats eating healthy and staying active.

If you wish to stay fuller for a longer time, then include more fiber to your diet. You can add whole grain foods, as well as fruits and vegetables. Boiled potatoes, chicken, eggs, beef, soup, fish, green vegetables, legumes, cotton cheese, fruits, nuts, and plain popcorn are examples of food options that can keep you feeling full for longer.

Step 6: Make checking out the food labels a habit

Get a good idea of your calorie intake each day by familiarizing yourself with food labels

It is easy to just sabotage your goals without noticing. The way you prepare food can impact your weight loss process, such as using too much oil, sauces, and butter. Seasonings and sauces are two of the biggest culprits in slowing down your progress. Most of them are filled with additives and sugar that will only make you gain more weight. Make sure to constantly check the label to see the ingredients included, and choose which are appropriate for your diet.

Step 7: Replace unhealthy ingredients with healthy ones

There are healthy cooking methods that you can consider, including grilling, steaming, roasting, and boiling. They only require little to no fat. You may replace your vegetable oil with coconut or olive oil to help you lose weight and avoid obesity and heart disease. Stay away from cooking techniques that will require deep drying, as well as the use of margarine as it contains tons of fat.

Step 8: Exercise regularly

outdoor exercise for weight loss

You need to exercise regularly in order to burn more calories. To lose eight pounds in three weeks, you will need to workout more than three times a week. You may also take the stairs or walk more, so you can torch more body fat. Cardio exercises and weight training allow you to maintain muscle mass as you drop the extra pounds to keep your metabolism in top shape and stay fit.

These are eight amazing steps that can help you drop the pounds in a short time. If you have an upcoming event that needs you to look your best, then simply follow all eight and you can look dazzling in your outfit by then.

2 Programs To Lose Weight Fast

Guide to losing 10 pounds in a week!

Find out more here

The GM Diet For Fast Fat Loss

Find out more here

 

 

Also read:  Wake Up Feeling Fresh! 12 Foods That Help You Sleep

The post 8 Steps to Lose 8 Pounds in 3 Weeks appeared first on Upcoming Health.

92 COMMENTS

  1. 699193 375607Currently genuinely do not stop eating because there is but the decision which you will transform into. Work from your home us rrs often a fad for that who wants to earn cash but still enough time requires most substantial occasions utilizing children and kids goes for as the modern habit. attract abundance 330510

  2. 408824 574156This is some fantastic info. I expect additional facts like this was distributed across the web today. 134204

  3. I think other website proprietors should take this site as an example , very clean and wonderful user friendly pattern.

  4. Fascinating blog! Is your theme custom made or did you download
    it from somewhere? A theme like yours with a few simple adjustements would really
    make my blog jump out. Please let me know where you got your theme.
    Cheers

  5. Thanks a bunch for sharing this with all of us you actually know what you’re talking about! Bookmarked. Please also visit my web site =). We could have a link exchange contract between us!

  6. 479686 673485Its essential to have having access towards the understanding posted here 387791

  7. Hello to all, as I am truly keen of reading this weblog’s post
    to be updated daily. It consists of fastidious data.

  8. 410265 213502That being said by use it all, planet is actually restored a bit more. This situation in addition will this particular Skin tightening and starting to be moved and into the mood of these producing activities. everyday deal livingsocial discount baltimore washington 950406

  9. 367624 760900Hello. magnificent job. I did not anticipate this. This is a impressive story. Thanks! You produced certain fine points there. I did a search on the topic matter and discovered the majority of folks will have exactly the same opinion with your blog. 321761

  10. I am so happy to read this. This is the kind of manual that needs to be given and not the accidental misinformation that is at the other blogs. Appreciate your sharing this greatest doc.

  11. I like the valuable information you provide for your articles. I will bookmark your weblog and take a look at once more right here regularly. I am moderately certain I will be informed a lot of new stuff proper right here! Best of luck for the next!

  12. Those are yours alright! . We at least need to get these people stealing images to start blogging! They probably just did a image search and grabbed them. They look good though!

  13. 371700 618055Conveyancing […]we like to honor other internet sites on the web, even if they arent related to us, by linking to them. Below are some web sites worth checking out[…] 485546

  14. 735513 571755Cheers for this superb. I was wondering in case you were thining of writing similar posts to this 1. .Keep up the excellent articles! 914264

  15. 527342 80894informatii interesante si utile postate pe blogul dumneavoastra. dar ca si o paranteza , ce parere aveti de inchirierea apartamente vacanta ?. 357445

  16. 140167 254259Nice post. I learn something far more challenging on different blogs everyday. It will always be stimulating to read content material from other writers and practice slightly something from their store. Id prefer to use some with the content material on my weblog whether you dont mind. Natually Ill give you a link on your internet weblog. Thanks for sharing. 750609

  17. I don’t even know how I stopped up here, but I assumed
    this submit was once good. I do not understand who
    you might be however definitely you are going to a famous blogger
    if you happen to are not already. Cheers!

  18. I like the helpful information you provide in your articles.
    I will bookmark your blog and check again here frequently.
    I’m quite sure I will learn many new stuff right here!

    Good luck for the next!

  19. Whoa! This blog looks exactly like my old one! It’s on a totally
    different topic but it has pretty much the same layout and design. Wonderful choice of colors!

  20. Normally I don’t learn article on blogs, but I wish to say that this write-up very pressured me to try and do so!
    Your writing style has been surprised me. Thanks, very nice
    article. quest bars http://j.mp/3jZgEA2 quest bars

  21. I’m amazed, I must say. Rarely do I come across a blog that’s both equally educative and amusing, and
    without a doubt, you’ve hit the nail on the head. The problem is something which too few folks are speaking intelligently about.
    I am very happy that I stumbled across this during my search for something regarding this.
    scoliosis surgery https://coub.com/stories/962966-scoliosis-surgery scoliosis surgery

  22. An impressive share! I have just forwarded this onto a colleague who had been doing a little research on this.
    And he actually bought me dinner due to the fact that I discovered it for him…
    lol. So let me reword this…. Thanks for the meal!!
    But yeah, thanx for spending time to talk about this subject
    here on your site. ps4 https://bitly.com/3nkdKIi ps4 games

  23. Pretty great post. I just stumbled upon your blog and wanted to mention that I have really enjoyed browsing your weblog posts. After all I will be subscribing on your feed and I’m hoping you write once more very soon!

LEAVE A REPLY

Please enter your comment!
Please enter your name here