How to lose 3 kg in 3 days

How to lose 3 kg in 3 days

To lose 3 kg in 3 days, you need to burn about 1700 calories more than you consume each day. It can be achieved by cutting carbs and resorting to lean proteins, by drinking liberal amount of water, indulging in HIIT workouts, eating smaller meals more frequently, increasing fiber intake and limiting alcohol consumption. Although it is possible to achieve such rapid weight loss, one should be cautioned of its potential drawbacks such as nutritional deficiency, weak metabolism and health issues in the long run. Continue reading to know more on how to lose 3 kg in 3 days. 

Is it possible to lose 3 kg in 3 days?

Yes, it is possible to lose 3 kg in 3 days through a strict diet plan and rigorous workout routine. It can be achieved through creating a calorie deficit by reducing the calorie intake and increasing calorie expenditure through indulging in more cardio and strength training. You can enhance your protein and fibre intake which will promote satiety, improve digestion and also boost resting metabolism that will lead to burning of more calories when the body is at rest. One should also focus on increasing the water intake, getting proper sleep, limiting consumption of alcohol, processed and sweetened foods. However, it is important to note that a healthy weight loss should be sustainable and steadily achieved through safe practices without causing any nutritional deficiency. 

10 Ways on How to lose 3 kg in 3 days?

The various ways on how to lose 3 kg in 3 days include cutting carbs, incorporating lean proteins, consuming fibre and protein rich foods. Cutting off on sodium and calories. Below mentioned are some of the effective ways to lose weight. 

1. Cut carbs by eating lean proteins

Cutting down on carbs like candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream while simultaneously increasing lean proteins chicken breast, beans and lentils, cottage cheese, fish or tofu might just be the best way on how to lose 3 kg in 3 days. Cutting carbs helps reduce calorie intake whereas protein helps enhance resting metabolism which assists burning of calories even when the body is at rest. It is also exceptionally helpful in retaining lean muscle mass while losing weight. 

2. Drink plenty of water to curb hunger.

If you are figuring out how to lose 3 kg in 3 days, it is advisable to drink a liberal amount of water around 3.8 litres a day. This will keep you hydrated, stay full and also balance your fluids. One can also choose to add lemon into the water which can aid in digestion and its diuretic effect can assist with preventing water retention and bloating. 

3. Do High-intensity intervals burn fat.

HIIT workouts are exceptionally useful because they help burn fat while exercising out and also after you are finished. They stimulate your metabolism and also escalate the development of hunger growth hormone [HGH]. HIIT workouts also let you gain muscles in the areas of trunk and legs, especially. They improve oxygen consumption which is the muscles ability to absorb oxygen. You can incorporate a Pre workout meal for weight loss into your exercise routine. 

4. Eat smaller meals more frequently.

Eating smaller meals frequently can help keep one full without indulging in overeating which can help lose weight. It also has other benefits such as it can reduce the risk of heart disease and diabetes. This approach helps maintain stable blood sugar levels, which can reduce cravings and the likelihood of consuming unhealthy snacks. Combined with portion control and nutrient-dense foods, smaller meals throughout the day can contribute to gradual, sustainable weight loss over time. 

5. Opt for water or herbal tea.

While trying to know how to lose 3 kg in 3 days, you can replace sugary drinks or fruits juices with water or herbal tea. Water aids in digestion and also helps to keep one full without any calories. Herbal teas like green tea or chamomile tea contains catechins which helps boost metabolism and promote breaking down of fat and calories. 

6. Eat plenty of fiber

Soluble fiber acts as a natural appetite suppressant by slowing down digestion and keeps you full for longer duration. Insoluble fiber in turn helps form stool and pass it as excreta which prevents constipation and improves gut health. Fiber also helps lower bad cholesterol which reduces the risk of heart diseases. One should include more oats, legumes, fruit, vegetables, seeds and nuts, breads, cereals and pasta which are rich in fiber and are also low calorie foods.

7. Reduce sodium to minimize water retention.

High sodium levels cause the body to retain water to balance the salt concentration in the bloodstream, leading to bloating and increased water weight. By cutting back on sodium-rich foods like processed snacks, fast foods, and salty dishes, the body can release this excess water, resulting in a noticeable decrease in weight. This reduction in water retention not only helps to shed pounds quickly but also improves overall health by reducing the strain on the heart and kidneys.

8. Eat clean

Clean eating involves consuming whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains while avoiding processed foods, added sugars, and unhealthy fats. This dietary approach helps reduce calorie intake, improve digestion, and decrease inflammation. By cutting out high-sodium and high-sugar foods, you can minimize water retention and bloating, leading to a quick drop in weight. Additionally, clean foods tend to be lower in calories and higher in nutrients, which can help create a calorie deficit, promoting rapid weight loss. 

9. Get quality sleep to Promote metabolism

Insufficient sleep can majorly hinder your metabolism and cause hunger hormones to level up which will increase overeating and blood sugar spikes. The level of stress hormones which is cortisol is also vastly affected by sleep. To keep your cortisol levels in check it is important to maintain a sleep schedule of 7 to 9 hours or else it can lead to unhealthy eating habits such as stress eating or overindulgence. Consume magnesium rich foods such as nuts and seeds to enhance your melatonin levels which can induce sound sleep. You may also want to try your hands at How to lose 5 kg in 5 days.

10. Limit alcohol consumption

Alcoholic beverages are high in empty calories, providing no nutritional value while contributing to overall caloric surplus. By cutting out alcohol, you eliminate these excess calories, which can create a calorie deficit essential for weight loss. By abstaining from alcohol, you reduce bloating and water retention, leading to a noticeable drop in weight. 

Diet Plan to lose 3 kg in 3 days

Below mentioned is the diet plan that you can follow for 3 days to lose 3 kg. You can also experiment with similar recipes and swap things catering to you taste and choice.

Day 1
Early morning- Overnight soaked fenugreek seed Water
Morning- 1 glass oats strawberry smoothie
Mid-morning- 1 glass green juice
Lunch- 1 katori Vegetable Poha + 2 egg white scramble
Snack- 1 katori papaya
Dinner- 1 bowl grilled chicken Salad

Day 2
Early morning- Overnight soaked fenugreek seed Water
Morning- Egg scramble + 1 katori sauteed mushrooms & broccoli
Mid-morning- 1 glass green juice
Lunch- 1 katori  Vegetable Oats + 1 katori curd + 1 katori salad  cucumber, lettuce
Snack- 1 katori papaya
Dinner- 1 bowl broccoli soup + Grilled chicken

Day 3
Early morning- Overnight soaked fenugreek seed Water
Morning- 1 bowl overnight soaked oats
Mid-morning- 1 glass green juice
Lunch- 1 katori Quinoa Pulao + 1 katori curd
Snack- 1 katori papaya
Dinner- 1 bowl lentil soup + 1 katori sauteed Green broccoli

Foods to avoid when losing 3 kgs in 3 days

While it’s important to map out the foods that one should consume to lose weight, it is equally essential to list all the foods that can hinder your goals and should be avoided. Below mentioned are foods to avoid when losing weight.

1. Sugary drinks

Sweetened beverages like juices with added preservatives, soda or cokes can hamper one’s health and add kilos to their weight. Instead of them, one can opt for unsweetened tea, black coffee or whole fruits. 

2. White bread

White bread is heavily refined and also has a lot of added sugars as well as lacking in important nutrients like protein and fiber. The high glycemic index of white bread often lead to blood sugar spikes. One can rather substitute the item with whole wheat bread.  

3. Pastries, cookies or cakes

Pastries, cookies or cakes are empty calories and are laden with added sugars that will only increase the calorie intake without any nutritional benefit. They are also not fulfilling and make you feel hungry frequently which promotes overeating and can lead to overweight or obesity.

4. Foods high in added sugars 

Consuming foods that are high in added sugar such as candy, cakes or cookies can give way to higher risks of heart disease, type 2 diabetes, obesity, and liver disease. One should rather look for other natural sweeteners like fruits or honey to satiate their sweet cravings.  

5. High calorie coffee drinks

Although coffee contains caffeine which can help boost metabolism, the ones that are served with excess cream or sugar end up adding extra calories to the body. It is advisable to intake plain black coffee and if necessary, only add a bit of milk or sweetener. You can also figure out How to calculate calorie requirement to better plan your daily calorie intake. 

How to calculate daily calorie intake to lose 3 kg in 3 days?

Attaining to lose 3 kg in 3 days can be extremely challenging and will require a significant amount of calorie deficit along with rigid methods of cutting on carbs and fat along with indulging in weight training and rigorous cardio. Below mentioned in an explanation to BMR calculator and how to calculate one’s calories. 

Determine Your Basal Metabolic Rate (BMR):

BMR is the number of calories your body needs to maintain basic physiological functions at rest. It can be calculated using the Harris-Benedict equation:

For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Calculate Total Daily Energy Expenditure (TDEE):

Through Daily calorie intake calculator, you can figure out the number of calories you should burn daily. Multiply your BMR by an activity factor to get TDEE, the total number of calories you burn daily:

Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Super active (very hard exercise/sports and a physical job): BMR × 1.9

Create a Calorie Deficit:

To lose 1 kg of body weight, you need a calorie deficit of approximately 7,700 calories. Therefore, to lose 3 kg, you would need a deficit of about 23,100 calories over 3 days, which translates to a daily deficit of 7,700 calories.

Is it healthy to lose 3 kg in 3 days?

Losing weight can be challenging however aiming for massive weight loss like losing 3 kg in 3 days might not be healthy. An excess cut down of calories not just leads to fat loss but also causes the loss of muscle mass. There are also other health hazards of rapid weight loss which present itself in the form of gallstones and nutritional deficiency. They can also lead to poor metabolism in the long run and the chances of one regaining all the lost weight increases incredibly after getting off the fad diets and quick weight loss programs. One should aim to implant a holistic approach that follows sustainable weight loss and fulfils your nutritional needs. 

Expert Review on How to lose 3 kg in 3 days

Dr. Monika is a certified nutritionist and she suggests that one needs to create a significant calorie deficit by cutting down calories and indulging in strength training and HIIT workouts. One can choose to cut down on carbs and increase protein & fiber intake which will lower the calorie intake and also enhance satiety. However, she also emphasises that such a rapid weight loss can lead to nutritional deficiencies and gallstones. The weight lost within the period might not be sustainable or safe either and the chances of regaining all lost weight increases substantially.  


“Food and Diet | Obesity Prevention Source | Harvard T.H. Chan School of Public Health.” n.d. Accessed June 18, 2024.

Kim, Young. n.d. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” NCBI. Accessed June 18, 2024.

Koh, Gwanpyo. 2020. “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” NCBI.


1. How to lose 3kg in 3 days diet?

One can follow the military diet to lose 3 kg in 3 days which is a three-day-long fitness routine following a strict diet plan comprising healthy items such as tuna, broccoli, banana alongside things like cheddar cheese, peanut butter and vanilla ice cream.

2. Will I get loose skin if I lose 3kg?

Losing 3 kg gradually might not affect the condition of the skin, however, rapid weight loss may let the skin to loosen but still losing 3 kg might not be enough to bring such a dramatic change. 

3. Is losing 3kg noticeable? 

The visibility of weight loss varies from one person to another, if you are already a lean person with average body weight, 3 kg weight loss might be visible. However, for someone who is overweight or obese it might not be easy to spot losing 3 kg. 

4. How fast can I lose 3 kgs?

Through healthy and safe methods, one can lose 3 kg in 2 to 3 weeks however it depends on a lot of factors such as age, gender, lifestyle, physical activity, dietary practices and more. 

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