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How to Handle Lose 3 Pounds a Week Step by Step
When lose 3 pounds a week leaves you confused, worried, or unsure what it means, a clear step-by-step approach can help you sort the signal from the stress. This guide explains how to understand the situation, reflect on what matters, choose a practical next step, and know when to ask for trusted support.
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1
Find your basal metabolic rate
Before you can cut calories to lose 3 lb (1.4 kg) per week, you’ll need to know how many calories you typically burn in a day. This is called your basal metabolic rate (BMR) and you can use this as your baseline for deciding how many calories to eat each day and how many calories you will need to burn from exercise.
- • Use an online BMR calculator or consult with a doctor to determine your BMR.
- • Consider factors like age, sex, weight, and height when calculating your BMR.
- • A higher BMR means you burn more calories at rest, which can impact your daily calorie needs.
- Before you can cut calories to lose 3 lb (1.4 kg) per week, you’ll need to know how many calories you typically burn in a day.
- This is called your basal metabolic rate (BMR) and you can use this as your baseline for deciding how many calories to eat each day and how many calories you will need to burn from exercise.
2
Set a new daily calorie goal to create a 1,500 per day deficit.
3 lb (1.4 kg) is equal to 10,500 calories, which means you’ll need to cut 1,500 calories per day using diet and exercise. Once you know how many calories you burn in a day, subtract 1,500 from it to get your daily calorie goal. However, don’t go below 1,200 calories per day if you’re a woman or 1,500 per day if you’re
- • Use a calorie tracking app or spreadsheet to monitor your progress.
- • Adjust your portion sizes and food choices to meet your daily calorie goal.
- • Be cautious of under-eating, as this can lead to nutrient deficiencies and other health issues.
- 3 lb (1.4 kg) is equal to 10,500 calories, which means you’ll need to cut 1,500 calories per day using diet and exercise.
- Once you know how many calories you burn in a day, subtract 1,500 from it to get your daily calorie goal.
3
Track your food with an app or food diary
• Record everything you eat and drink for a week to get an accurate picture of your calorie intake. • Use a food diary or mobile app to track your daily calorie needs and make adjustments as needed. • Be honest with yourself about portion sizes and food choices to achieve success.
- • Record everything you eat and drink for a week to get an accurate picture of your calorie intake.
- • Use a food diary or mobile app to track your daily calorie needs and make adjustments as needed.
- • Be honest with yourself about portion sizes and food choices to achieve success.
- • Record everything you eat and drink for a week to get an accurate picture of your calorie intake.
- • Use a food diary or mobile app to track your daily calorie needs and make adjustments as needed.
4
Eat more fruits and vegetables to cut back on calories
Fruits and vegetables are more nutrient dense than energy dense, which means they are high in fiber, vitamins, and minerals, but low in fat and calories. Aim to fill your plate halfway full of fruits and vegetables at every meal. This will help you to cut calories while staying satisfied and nourishing your body.
- • Focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.
- • Incorporate a variety of colors on your plate to ensure you’re getting a range of nutrients.
- • Be mindful of portion sizes and calorie density when eating fruits and vegetables.
- Fruits and vegetables are more nutrient dense than energy dense, which means they are high in fiber, vitamins, and minerals, but low in fat and calories.
- Aim to fill your plate halfway full of fruits and vegetables at every meal.
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References
- https://my.clevelandclinic.org/health/body/21893-metabolism
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278349/
- https://my.clevelandclinic.org/health/articles/4182-fat-and-calories
- https://health.clevelandclinic.org/calorie-deficit/
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-diary-how-to-keep-track-of-what-you-eat
- https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
- https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
- https://www.helpguide.org/articles/healthy-eating/choosing-healthy-carbs.htm
- https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
- https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/
- https://health.clevelandclinic.org/benefits-of-exercise-other-than-weight-loss/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2931407/
- https://psychcentral.com/blog/psychology-rewarding-yourself-with-treats
- https://www.apa.org/topics/stress/manage-social-support
- https://www.helpguide.org/articles/diets/emotional-eating.htm
- https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
- https://www.ncbi.nlm.nih.gov/pubmed/30335479
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