We all want to look our best and stay fit at all times; hence, when we see our old clothes not fitting us well, we resort to fast weight loss strategies to get back in shape. While losing weight takes patience, time and consistency, many people wonder if there are ways to do it sooner. Even though 3kg weight loss in a week is not the most sustainable weight loss strategy, there can be some ways to achieve this goal such as going on a massive calorie deficit, HIIT workouts, following a restrictive diet regimen and increasing cardio sessions etc. In this blog, we’ll discuss in detail how to lose 3 kg in a week and how diet can help you through it.
Is it possible to lose 3 kg in one week?
To put it simply, one can reduce 3 kg in a week. However, it is not a sustainable way of losing weight. According to research, up to 1 kg of weight loss per week is considered healthy and safe while losing more than 1 kg is considered too fast and may lead to certain health problems in the long run. Hence, rapid weight loss like this is not widely recommended by healthcare professionals. Nonetheless, it can be achieved through a combination of restrictive dieting and workouts such as skipping for weight loss.
7 Day Diet Chart to lose 3 kg in a week
A lot of people ask how many calories should i eat in a day if I have to lose 3 kg of weight in a week. Well, you’ll have to eat plenty of low-calorie vegetables, fruits, protein and fibre-rich diet along with sufficient liquids. Here is a 7 day diet plan for weight loss:
While this diet chart is good starting point for you to start working on your weight loss goals, make sure to also complement is with adequate exercise such as strength training and cardio like jogging because one of the benefits of jogging is weight loss.
10 ways on How to lose 3 kg in a week
There are many ways through which one can know how to lose 3 kg in a week. Some of these include consuming Zero Calorie Foods, time-restricted eating, intermittent fasting or intense cardio sessions. While one can reduce 3 kg in a week through these strategies, one is mostly likely to regain the lost weight over time. Nonetheless, let us look at some of the ways to reduce 3 kg in a week:
- Reduce Salt Intake
- Avoid Alcohol and Carbonated Drinks
- Adopt a Calorie Deficit Diet
- Regular HIIT Workout
- Take small meals
- Drink lot of water
- Eat enough Protein & Crabs
- Get enough quality sleep
- Don’t take stress
- Don’t eat anything after 7:30 pm
1. Reduce Salt Intake
One of the strategies to know how to lose 3 kilos in a week, is to shed water weight. Water weight, to put simply, is the weight of the excess fluids in the body. It is advised to get rid of these excess fluids to prevent unnecessary weight gain. Thus, it is recommended to reduce the salt intake because salt is a prominent source of sodium which helps with water retention in the body.
2. Avoid Alcohol and Carbonated Drinks
Alcohol or Carbonated drinks are very high in calories and don’t have any nutritional benefits to the body. However, if you are not looking for rapid weight loss like losing 3 kg in a week and have a more balanced approach towards weight loss, you can still consume alcohol like Vodka, Whiskey, Rum, Gin or Brandy but in moderation (probably 30 ml). Nonetheless, to avoid weight gain, especially when you are looking for answers on how to lose 3 kg in a week, it is best to avoid any type of Alcohol or carbonated drinks.
3. Adopt a Calorie Deficit Diet
The easiest answer to how to lose 3 kilos in a week is through a calorie deficit diet. Regardless of how many kilos you need to lose, you always have to be on a calorie deficit diet to be able to lose weight. A calorie-deficit diet is consuming a lesser number of calories than the calories you burn. So for example- if you burn about 2000 calories daily, you need to consume less than 2000 calories per day for weight loss. Since we are talking about how to lose 3 kg in a week, the calorie deficit will have to be significantly high to see an impact within a week.
4. Regular HIIT Workout
Another way to know how to lose 3 kilos in a week is through HIIT workout. According to a study conducted by the National Library of Medicine, within 12 weeks of following a HIIT workout regime, individuals witnessed a significant weight loss which was about 6.1% of initial body weight and BMI reduction. Undoubtedly, HIIT workouts such as burpees, squats, and jumping jacks can help one lose weight, but the intensity of these exercises has to be a lot more if you are looking for rapid weight loss. You can also learn how many calories can walking 1000 steps burn and include walking as part of your weight loss strategy too.
5. Take small meals
Taking small meals doesn’t mean starving yourself, it simply means that you need to have a protein and fiber-rich diet so that consuming smaller portions can also help you feel full and reduce hunger pangs. Nonetheless, there is more research required in this domain because there are conflicting viewpoints about the frequency and portion size of the meals. While some research suggests that having small and frequent meals leads to increased metabolism, others negate this claiming that there is no scientific evidence associated with it.
6. Drink a lot of water
As underrated as it may be, staying hydrated might be your answer to how to lose 3 kilos in a week. According to the National Academies of Sciences, Engineering, and Medicine, men should have about 3.7L of fluids per day while women should have about 2.7L of fluids per day. Not drinking enough water signals the body to retain the fluids present in the body. Hence, finding it difficult to shed the water weight. Thus, it is advised to keep yourself hydrated at all times for effective weight loss.
7. Eat enough Protein & Carbs
To reach your ideal body weight, try to incorporate a variety of proteins such as paneer, chicken, soy, tofu, chickpea, and lentils; healthy fats such as ghee, butter, cheese and complex carbs such as whole wheat bread, whole wheat pasta, brown rice and corn. While protein, complex carbs and fiber help you stay full for longer periods and reduce cravings, fats help you accelerate your metabolism and balance out spikes in blood sugar levels.
8. Get enough quality sleep
According to the National Health and Nutrition Examination Survey (NHANES), higher rates of obesity were recorded in adults who had an average of less than 7 hours of night sleep. A disturbed sleep cycle is also associated with a higher risk of chronic diseases and disturbed metabolism. Hence it is important to get enough sleep of about 7-9 hours to be able to lose weight effectively.
9. Don’t take stress
You might feel stressed thinking about how to lose 3 kilos in a week. However, it is important to know that stress and weight gain are deeply interlinked. Stress, when combined with poor nutrition can lead to increased inflammation, fatigue, poor sleep and increased appetite. Stress also leads to high cortisol levels which may be a cause of visceral fat. Studies also show that individuals with high cortisol levels may experience increased satisfaction when eating sugary and fatty foods, explaining the cause of increased cravings and poor dietary habits. Moreover, these individuals might also experience a slowed-down metabolism which can make weight loss extremely tough.
10. Don’t eat anything after 7:30 pm
A lot of people argue that eating after 7:30 pm might be a cause of weight gain. However, this is not true. Most individuals trying to lose weight try to have early dinner to practice intermittent fasting or time-restrictive eating. This means that if they have all their meals by 7:30 pm, they can go without eating for long periods – which might be an effective strategy for weight loss. Nonetheless, not eating anything after 7:30 pm doesn’t guarantee weight loss. For weight loss, you have to ask questions to yourself about what am I eating and how many calories should I burn a day.
Foods to avoid when losing 3 kg weight in 1 week?
Once you have calculated how much fat you have to lose through a body fat calculator, you have to avoid high-calorie, high-carb and nutrient-deficient foods. Instead, you should focus more on protein and fiber-rich meals to feel fuller for longer. Here are some of the foods that are a complete no-no for you if you want to achieve fast weight loss:
- Processed and Fried foods: Foods such as potato chips, fries, and packaged foods are all high in unhealthy fats and simple carbs which leads to weight gain.
- Sugary drinks: Aerated drinks and sodas have no nutrients and empty calories. So it is better to avoid it in weight loss.
- Desserts: While desserts make everything better, it may not be true for your weight. Avoid desserts that have added sugars and replace them with fruits or with desserts made with erythritol, stevia or monk fruit.
- Refined flour Breads: Refined flour not only aids weight gain but prolonged consumption might also cause digestive and metabolic issues which might make weight loss a tedious task for the body.
- Fruit juices: As shocking as it may sound, always choose to eat complete fruit over fruit juice because fruit juice only contains fructose and negligible health benefits because it is devoid of fibre, otherwise present in the complete fruit.
- Beer: While more research is needed on the effects of alcohol on weight management, Beer is typically calorie-dense and should be avoided when you are on your weight loss journey.
You might be thinking how to lose 3 kilos in a week without having to compromise on the foods you love. However, there are many healthy and equally tasty alternatives that one can choose from. So always remember that weight loss doesn’t mean your journey is confined to very boring foods- you can always have alternatives that work best your you and your tastebuds.
Importance of adopting a sustainable weight loss program
While people are curious to know how to lose 3 kg in a week, it is also equally important to know that setting an unrealistic expectation like this, can get you temporary weight loss, but you won’t be able to sustain it in the longer run. Moreover, achieving extreme weight loss in less time can do more harm than good. It can lead to slowed metabolism, nutrient deficiencies, hormonal imbalances, gallstones and fatigue. To be able to sustain your weight loss, you will have to give adequate time, effort, consistency and patience to the process. You will have to see weight loss as a by-product of the lifestyle changes you undergo as part of this process. For example- Start by calculating your ideal body weight through an ideal weight calculator, make healthy swaps to unhealthy foods like replacing Namkeens with Makhanas, switch to multigrain rotis and opt for smoothies instead of high-calorie shakes. Moreover, complement your diet with exercises like Cardio and strength training for better results. Since these changes are being made in your lifestyle, you are more likely to follow them in the long run.
Expert Review on How to Lose 3 kg in a week
In summary, the simple answer to how to lose 3 kg in a week is through extensive workout and diet regimen. However, this is an unsustainable way of losing weight and will most likely come back once you are off the weight loss regime. It is always advised to set achievable and healthy weight loss goals so that you can follow them as part of your lifestyle even after you are no longer on any dietary restrictions. Losing weight rapidly can do more harm than good like increasing nutrient deficiencies, muscle loss, gallstones, hormonal imbalances etc. Hence, it is always better to aim for sustainable weight loss and keep tracking your progress through a BMI calculator.
References
“Alcohol Consumption and Obesity: An Update – PMC.” 2015. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/.
“Diet for rapid weight loss Information.” n.d. Mount Sinai. Accessed December 31, 2023. https://www.mountsinai.org/health-library/special-topic/diet-for-rapid-weight-loss.
“Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomized controlled non-inferiority trial.” 2021. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8292807/.
“Weight-Loss and Maintenance Strategies – Weight Management.” n.d. NCBI. Accessed December 31, 2023. https://www.ncbi.nlm.nih.gov/books/NBK221839/.
“Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/.
FAQs
Can I lose 3kg in a week?
Yes, one can reduce 3 kg in a week through a calorie-deficit diet, intense cardio and strength training. However, it won’t be a sustainable way of losing weight.
How fast can you lose 3 kg?
Typically, one can reduce 3 kg in a week. However, how rapidly one loses 3 kgs of weight entirely depends on the diet, exercise, time, effort and consistency they are putting into this.
Are there any side effects of losing 3 kg weight in a week?
Rapid weight loss such as losing 3 kg of weight in a week does have some side effects like your body being nutrient deficient, hormone imbalance, slowed down metabolism, muscle loss and increased fatigue.
How to lose 3 kg in a week with exercise?
One can do a combination of HIIT workouts, strength training and cardio exercises such as jogging, squats, spot running and skipping to reduce 3 kg in a week.
How many calories should I eat to lose 3 kg in a week?
According to studies, to lose 1 kg of weight, a 7,700-calorie deficit is required over a week. And to reduce 3 kg in a week, about a 23,000-calorie deficit will be required in a week.
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