If you have a wedding, reunion or another event coming up in three weeks, you may want to set a weight loss goal of 10 lbs. Losing 10 lbs. can help your clothes fit better as well as give you the confidence to make a permanent lifestyle change to maintain your weight loss. To lose 10 lbs. in three weeks, you need to stay committed to your diet and exercise plan. Make sure you speak to your doctor before you embark on a new weight loss plan.
Step 1
Cut back on the number of calories you eat. For every 1 lb. of fat, you need to burn 3,500 calories. For 10 lbs. you'll need to have a deficit of 35,000 calories. Your weigh loss goal will be 3 to 4 lbs. per week. Maintaining a diet between of 1,200 and 1,500 calories daily can help you reach your 10-lb. weight loss goal in three weeks.
Step 2
Eat highly nutritious foods that are low in saturated fat and sugar. Your diet should consist mostly of very lean proteins, such as skinless chicken, turkey breast, egg whites, whey powder, fish and vegetables. Include a small amount of whole grains, like wheat bread, brown rice and fortified cereal, as well as nonfat dairy items. You should eat fruit as snacks.
Step 3
Avoid high-fat and high-sugar foods to lose weight quickly. You will have to cut out fast food, fried foods, fatty cuts of meat, sweets, soda, fruit juices, whole milk and foods with white flour.
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Step 4
Exercise at least five days a week. Three of the days you will want to do intense cardio workouts, like running, cycling or swimming. The other two days should focus on strength training.
source:http://www.livestrong.com/
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