3 Ways To Lose 3 Pounds A Week

You can do the math to calculate your BMR, but it is quite complicated. You may find it easier to use an online calculator. There are many websites that have free calculators available. There are a few different formulas for calculating your basal metabolic rate and they’re all different. However, you’ll need to convert your height and weight into centimeters and kilograms. For example, to use the revised Harris-Benedict BMR equation as a man, you’d need to add 88. 4 to 13. 4 multiplied by your weight in kilograms, and then add this amount to 4. 8 times your height in centimeters. Then, subtract 5. 68 times your age from the total of these 2 sums. [2] X Research source

For example, if your basal metabolic rate is 2,756, then you could eat up to 1,256 calories per day and you’d be creating a 1,500 per day deficit. This should result in a weight loss of 3 lb (1. 4 kg) per week. If your basal metabolic rate is 2,300, then your calorie limit would only be 800 per day. However, this is too low, and you’d be at risk of developing health problems by eating such a low calorie diet, such as heart problems and gallstones. [4] X Research source Eat at least 1,200 calories per day and aim to burn an extra 400 calories per day from exercise.

For example, you could have an apple and an orange with breakfast, include a green salad at lunch, and have some steamed vegetables with your dinner.

Aim for 1 serving of lean protein or low-fat dairy at every meal. For example, you could have cereal with 1% milk on it for breakfast, a salad with grilled chicken for lunch, and a bowl of whole-wheat pasta with low-fat mozzarella and turkey meatballs for dinner.

Switch to whole wheat pasta, whole wheat bread, and brown rice to get more fiber in your diet.

Designate a time frame during the most active part of your day that works well for you. For example, you could eat between 7:00 am and 3:00 pm each day. Following this plan, you might have breakfast at 7:00 am, lunch at 11:00 am, and dinner at 2:45 pm. Or, you could eat between 10:00 am and 6:00 pm and have breakfast at 10:00 am, lunch at 2:00pm, and dinner at 5:30 pm.

Choose an activity that you enjoy. This will help make it easier for you to stick with it. [11] X Expert Source Kristi MajorACE Certified Personal Trainer Expert Interview. 29 October 2019. Try breaking up your exercise sessions into smaller chunks if you’re short on time. For example, you could exercise for 10 minutes at a time 3 times per day, or do two 15 minute workouts each day if you don’t have time for a 30 minute workout session.

Parking further away from entrances Getting off the bus or subway 1 or 2 stops early and walking the rest of the way Taking the stairs instead of the elevator Biking or walking when you run errands or on your way to school or work Doing pushups or squats during a commercial break when you’re watching TV

A sample HIIT workout on a treadmill might include walking for 4 minutes, then running for 4 minutes, then walking for 4 minutes again, and so on for a total of 30 minutes of exercise. If you do HIIT on a bike, you might ride at a moderate pace for 4 minutes, then sprint for 3 minutes, then return to a moderate pace again for 4 minutes, and so on.

You can use any type of equipment you like to build muscle. Try using resistance bands, dumbbells, strength-training machines, or go equipment-free and do bodyweight exercises. Make sure that you work all of your major muscle groups during each of your strength training sessions. The major muscle groups include your arms, legs, back, buttocks, abdomen, and chest.

For example, you might promise yourself a small treat for each week that you hit your goal, such as getting a manicure, buying a new shirt, or going to the beach.

If you don’t have any family or friends who you’re comfortable talk with about our weight loss, look into a local support group or an online weight loss forum.

Getting 7 to 9 hours of sleep every night Making time to do things you enjoy Reducing stress with relaxation techniques