How to Lose 3 Pounds a Week

How to Lose 3 Pounds a Week

Losing three pounds in a week may be tough yet achievable task when approached with a mixture of mindful eating, regular exercise, and healthy life-style adjustments. While healthcare professionals might advise you against this routine because it is not always sustainable for a long-term health. But making targeted changes for a week might kick start the progress toward your weight loss journey.

In this article we will enlighten you about how to lose 3 pounds a week by following an integrated approach which includes specific calorie intake and preventing from taking specific calories as well.

Keep reading to know more about the process on how you can calculate your current calories and when you can start the plan to make progress regarding losing 3 pounds per week.

Why Is It Important to Lose Weight?

Before deciding to lose weight it is important for your health to consult a healthcare professional. Weight loss in itself can hold significant importance for various aspects of health and well-being. Maintaining a healthy weight can reduce the risk of different chronic conditions such as heart disease, high blood pressure, type 2 diabetes, and certain cancers.

It can also aid in alleviating strain on joints thus potentially reducing joint pain and improving mobility. Furthermore, weight loss can positively impact mental health by boosting self-esteem, confidence, and overall mood. Consequently, achieving a sustainable and healthy weight leads to increased energy levels and improved quality of sleep resulting in a better quality of life.

Related Article: How to Increase Ferritin Levels

Use of Balance Approach

If you focus on a balanced approach that includes creating a calorie deficit, incorporating physical activity, and prioritizing nutritious food choices, you can aim to lose three pounds while also fostering habits that support overall well-being. It is crucial to understand your body`s limitations and needs because it would prove vital for your weight loss plan.

image showing balanced diet physical activity

Losing 3 pounds a week should not be an immediate goal and you need to consult a healthcare professional to assess your health and prepare a wholesome plan for your weight loss. Creating an impactful routine and making a diet plan is necessary for losing weight. Keep in mind that losing weight is not about not taking calorie, but it includes physical activities such as exercise, and change in life style.

Advantages and Disadvantages of Losing Weight

no to heart diseases blood pressure

While it might prove fruitful if you lose weight constantly but rapid weight loss also carries with itself a bunch of disadvantages. In this passage, we will give you a detail insight on advantages and disadvantages of losing weight. This section is really important for you because after thoroughly reading you will get to know what is good for your health.

Advantages to lose 3 pounds a week

Losing weight have multitudes of advantages, some of which are listed below for the quick reference:-

advantages of losing weight

Disadvantages to lose 3 pounds a week

Losing weight can result in numerous health benefits but it is also associated with potential disadvantages as well. Below in the section, we will explore numerous disadvantages that is associated with weight loss.

disadvantages of losing weight

After reading the above passage, it is important to approach weight loss in a balanced and sustainable way which focuses on overall health rather than solely losing weight. Therefore, consulting with a healthcare professional is really necessary before embarking on this journey.

How to lose 3 pounds per week – What needs to be done

Losing 3 pounds in a week might not be advisable by the doctors but if you are determined then you can efficiently lose weight. Losing 3 pounds per week is considered as a faster rate than the recommended 1-2 pounds per week.

First, you need to talk to your doctor to determine a healthy weight for your body. Secondly, you need to figure out how many calories you will burn per day to efficiently achieve your goal.

Adjust your diet to lose 3 pounds a week

If you are really determined to cut lose your weight then you need to first calculate how many calories you are burning each day. In medical terms, it is called Basal Metabolic Rate (BMR). By calculating BMR, you can use this as your base line. Now you know how many calorie you will take and how many you will burn for your efficient result.

How to calculate BMR

You can calculate your BMR by using free calculator which is available online. However, your doctor can also calculate this for you.

There are a few different formulas to calculate your BMR. First of all, you need to find out your height and weight. Now convert it into centimeters and kilograms respectively. Now put values in the formula. We will advise you to use Revised Harris-Benedict formula. Keep in mind that they have different formula for men and women so you need to carefully chose the formula and we don’t want you to mix both formulas.

formula infographic

Using this formula you can easily calculate you Basal Metabolic Rate. The benefit of finding BMR is that it will help you in determining how many calories you burn every day. It will also help you in finding out how many calories you will need to take every day so that you can easily lose 3 pounds in a week.

Set new calorie goal for each day

Once you find out how many calories you burn in a day, you need to subtract 1500 from it to get your daily calorie goal. For instance, 3 pounds is equal to 10,500 calories. Now you need to subtract 1500 from it using diet and exercise. It is important to keep in mind that you do not need to go below 1200 calories per day if you are woman or 1500 per day if you are a man.

  • Example: For instance, if your BMR is 2,756, then you could eat up to 1,256 calories per day thus you will be creating 1,500 per day deficit. This way you can lose weight 3 pounds per week.

Track your food through app or diary

app or diary to record and trace food intake

Making diet plan is easy but consistently following it is really a daunting task. Therefore, it is important to track what you drink and eat each day. If you do not have an electronic app in your app then you can make a food diary. Make sure to keep record of calories you intake each day so that you don’t lose the momentum in following your diet plan.

Eat fruits and Vegetables

fruits and vegetables high in fiber

While following a diet plan, you need to eat fruits and vegetables because fruits and vegetables contain essential nutrients. It means they are high in fiber, vitamin, and minerals but low in fat and calories. You need to take maximum amount of fruit and vegetable because it will keep you satisfied and nourish your body.

Use lean protein and low-fat dairy

If you want to go on with your diet plan to lose weight then you need to use lean protein and low-fat dairy products because it will help to keep you full and satisfied. It will add very few calories than other food materials. Opt for skinless chicken breast, lean cuts of beef and pork, tofu, beans, and egg whites.

Reduce intake of refined carbohydrates and sugar

You need to reduce the intake of refined carbohydrate and sugar because after eating these substances you might not feel full therefore you will end up overeating. For your efficient diet plan you need to get away with refined carbohydrates and sugar.

Try intermittent fasting to quickly lose 3 pounds a week

Fasting is one of the best way to keep on your diet and reduce your intake of calorie. But fasting for some days might not prove beneficial for your health. Therefore you will have to try intermittent fasting so that your body keeps pace with your calories intake.


There are many types of physical activities, which one can do to keep his body under weight and the steps below mentioned would also help to give a health rehabilitation.

Work for at least 30-45 minutes

Medically a total of 150 minutes of moderate cardiovascular activity is recommended for keeping a healthy body. But if you are already losing weight then you may need to exercise more than this. Set your minimum targets of 30 minutes for 5 days of the week.

a man doing exercise on machines

This will help you reach 1500 per day calorie deficit. If it is difficult for you to do exercise for 45 minutes at a single shoot then you can split it for yourself. Split these into three sets, each of 15 minutes. Try 15 minutes of exercising and then do rest. Follow this routine for quite some days and your plan will be all set.

Look for simple ways to increase your steps daily

Exercise can help you increase your chances of getting your goal. Every single step that you take will help you get closer to your goal of weight loss. You can follow some easy steps so that you can enhance your capability and reach your goals. Always take more steps and try to move on feet so that you can burn calories daily.

Set realistic and short-term goals

If you are determined about weight loss then the best way to achieve this goal is by setting realistic and short-term goals. For example, if in few days you realize your can lose 3 pounds then you can switch yourself to 1-2 pounds in a day or two. This will keep you motivated towards your journey. Achieving short-term goals is easy therefore it will always keep you motivated towards your actual goal.

Introduce reward system

Every human is a product of their environment and when a body receives a reward by completing a task, it automatically feel ecstatic and motivated. Therefore, in the journey of achieving your goal, set a reward system.

For instance, set the target that if you continue to follow the routines for three days then you will buy a shirt or go to a beach. Such reward system will keep your mind and heart on the goal. Reward system is really important in keeping the body at good health.

Find support from friends and family

We understand that it is a difficult task to achieve the goal of losing 3 pounds per week. This is a daunting task and its difficult for your body to stay motivated. Here comes the role of the family and your friend. We advise you to at least inform your family and a friend that you can trust.

Find ways how they can help and support you throughout the process. For instance, one simple way of their support is to tell them not to offer a food that is not your diet-friendly.

Maintaining a positive mindset

If you are motivated to lose 3 pounds weight per week then it is really difficult to keep up with your plans because of the negativity around and within us. You will need to take good care of yourself by keeping a positive mindset. Keeping a positive mindset is really important because it can help create positive vibes which encourage staying on with your goal and following the plan whatever the conditions are.

Things you should do in order to lose 3 pounds a week


In this section, we will give you insights on different ways that will help you control your intake calories and will keep your diet plan in progress.

Decrease salt

Using too much salt in your food is just not good for your health. If you are eating foods that contain large quantity of sodium then you are going to retain a ton of water. Decreasing salt intake is essential if you want to lose weight.

Sleep a little more

Getting more sleep is really important for your health and aid you in making better choices. If you have a better sleeping then it will be easier to make better eating choices such as preferring fruits and vegetables rather than other foods. Taking a 30 minutes nap in your daily routine will help you in achieving your desired goal. Better sleep will also keep you fresh and ultimately motivated towards your goal.

Increase intake of water

Drinking large quantity of water is a healthy habit recommended by doctors. Drinking large amount of water will also keep your skin clean and soft. Therefore, if you want to lose 3 pounds a week then you need to make water your drink of choice. It will keep your body hydrated and fresh and also improve your metabolism.


Losing 3 pounds a week may be achievable for some people, but it requires a significant commitment to diet and exercise. Experts recommend creating a substantial calorie deficit through a combination of a balanced diet that is rich in whole foods and regular physical activity. You should also remember that it’s important to approach such a goal with caution as rapid weight loss can lead to potential health risks.

Always consult a healthcare professional before you start a weight loss journey. In this article, we have given you a research based insights on how to lose 3 pounds a week. However, it is really important for your long-term health that before embarking on this journey you must consult a healthcare professional. If a healthcare professional advise you against losing weight then you need to take that advice seriously. To conclude it, we have given detailed about how you can lose 3 pounds per week.

Frequently Asked Questions

How long does it normally take to lose 3 pounds?

The amount of time it takes to lose three pounds can vary significantly depending on your diet, physical activity level, and overall lifestyle. A common guideline is that a sustainable weight loss rate is 1 to 2 pounds per week. That being said, you can expect to lose three pounds in approximately 1.5 to 3 weeks if you maintain a consistent calorie deficit through a healthy diet and regular exercise.

How many pounds can you safely lose in a week?

For most people, a safe and sustainable rate of weight loss is between 1 and 2 pounds per week. This theoretically involves creating a calorie deficit of 500 to 1,000 calories a day through diet and exercise. Losing weight at a faster rate can increase your risk of various health problems, such as gallstones, dehydration, and malnutrition.

Can you lose 3 pounds weight a week?

Yes, it is possible to lose three pounds weight per week by following a strict diet plan. Before making a diet plan, you need to consult a healthcare professional to advise you whether it is good for your health to lose weight or not. Consultation is essential because in some cases weight loss can create multitude of problems for you.

Is 3 pounds weight loss noticeable?

3 pounds = 1.361 kg. Losing three pounds weight might not be noticeable for outsiders. But as long as you are concerned you can notice the difference in your body. For instance, once you make a plan that you will do workout for 45 minutes each day. Then after a week you will notice change in your body.

How to lose 4 pound in a week?

Losing 4 pounds in a week might not be advisable by healthcare professionals. It is due to the fact that doctors consider losing 3 pounds in a week a faster rate. Losing 2 pounds is advisable because it might not harm your health. Losing 4 pounds is a daunting task yet achievable one. Make a diet plan and strictly follow that plan. Do make a healthy routine where you can exercise for up to 1 hour in a day. Make water your choice of drink. Consult doctor as well. It would be difficult at the outset but it is achievable task. But be cautious that this can cause some serious health problems.

How to lose 2 pounds a week?

Losing 2 pounds a week is not difficult task and you can lose weight at this rate. Losing weight at this rate is also advisable by doctors because 2 pounds loss is considered a normal rate. As we mentioned above, stick to your diet plan, do exercise, make use of water, eat fruits and vegetables, and try to avoid carbohydrates and sugars.

Benjamin Aidan

Dedicated health blogger inspiring fitness journeys, sharing science-backed insights, and motivating readers to embrace wellness for a vibrant life.

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