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Last Updated on June 9, 2021

How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips
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Weight loss has become a sticky subject of confusion, conflicting information and myths. Before you know it, you’re on the crash-course diet from hell and getting no-where! Sustainable weight loss is not a fad diet or program, it’s a lifestyle. With these 20 proven weight loss tips, you can lose 10 pounds in 3 weeks. Best of all, you will set yourself up for continued progress every week!

1. The Golden Rule: Calories In vs. Calories Out

This simple fact simply cannot be overruled – to lose weight you must burn more calories than you consume.

Use tools to help track and measure your daily intake then slowly taper down. Start with 500kcal steps or lower until you observe a consistent weekly loss.

Never go dangerously low, eating much below 1200-1600 can stall your progress and harm your health!

2. Set Attainable Goals And Track Your Progress

Achieving each goal will help spur you on, so be realistic and start small. Here is an example of an easily achievable goal progression:

  • Lose weight each week
  • Lose 1-3 pounds per week
  • Lose 10 pounds in 3 weeks
  • Fit into size 30 jeans!

3. Consider Skipping Breakfast

Breakfast is commonly considered the most important meal of the day, however, it is not so when it comes to weight loss.

Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8pm. You will reduce your daily calorie intake without restricting your lunch and dinner!

4. Drink More Water (Especially Before Meals)

Drinking water an hour before eating has two proven benefits for weight loss:

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  • 24-30% boost in metabolism for 1-1.5 hours after intake[1]
  • Increased chance of consuming less calories which further supports weight loss[2]

5. Make Coffee Your New Best Friend

Coffee has received a bad reputation in the past, however, it should be known that quality coffee is rich in antioxidants and beneficial to weight loss.

The caffeine content will boost your body’s metabolism by up to 10%,[3] leading to a 10-29% increase in fat burning power. Take it black, with no added sugar!

6. Make Green Tea Your Second Best Friend

Green tea provides a milder dose of caffeine but it is abundant in wonderful catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!

7. Always Check For Added Sugar

Sugar has demonstrated worryingly strong links with obesity, diabetes[4] and heart disease[5] (to name a few).

But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!

8. Cut Out Simple Carbohydrates

Simple/refined carbohydrates are quickly absorbed, spiking your blood sugar and insulin levels in the process.[6] As a result, you will feel hunger and cravings come back again in no time!

Avoid all sugar or refined grains by avoiding the following foods:

  • Cookies, candy and sweets
  • Packaged cereals
  • White bread and rice
  • Cakes

9. Scale Down Your Portion Sizes

It pays to become aware of how much you are eating, exercise portion control and slowly scale it down.

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Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls![7]

10. Keep Healthy Food On Standby for Stacks

The power of temptation is mighty, so why not remove it completely?

Only keep healthy snacks within reach, then you won’t be able to binge on junk food! Here are some healthy ideas to stock your cupboard:

  • Whole fruit
  • Handful of nuts
  • Hard boiled eggs
  • Vegetables

11. Spice Up Your Life

Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods helps to ramp up metabolism and decrease appetite.[8]

12. Top Up Your Protein Intake

Protein rich foods not only keep you fuller for longer[9] but burn more energy during digestion. Studies have shown that swapping calories for whey protein supplements can boost weight loss whilst increasing lean muscle![10]

Alternatively, here are a number of protein-rich food sources:

  • Lean beef
  • Skinless chicken breasts
  • Eggs
  • Salmon
  • Low-fat yogurt

13. Balance Your Diet With Complex Carbs

Consuming complex carbs will produce a sustained energy release and keep blood sugar levels manageable. You can easily keep hunger and cravings at bay with these nutrient dense complex carbs:

  • Vegetables
  • Fruit
  • Brown rice
  • Wholegrains
  • Beans and legumes

14. Forget About Fast Food

Not matter how healthy it may claim to be, fast food is almost always laden with heart-clogging trans fats,[11] excessive sugar and salt.

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Worse yet, these meals are high in calories whilst low in nutritional value, making them a terrible choice for fuel. Before you know it, you will have broken the cardinal rule of calories in vs. calories out!

15. Watch Out for “Hidden Calories”

There’s no need to completely forgo your favorite condiments, just make sure you are aware of their true caloric impact. It’s easy to go overboard and negate much of your hard work!

Go easy with the following condiments and toppings, they are surprisingly heavy in calories:

  • Mayonnaise
  • Salad dressing
  • Cream
  • Cheese
  • Butter
  • Oils

16. Choose Low-Medium GI Foods

High GI foods sources cause sugar levels to shoot up, the resultant spike in insulin will actually encourage dreaded fat storage![12]

Check out the GI scale and choose low-medium GI foods. Your insulin levels will remain under control, you will feel fuller for longer and find it easier to lose weight!

17. Opt For Weight Training Over Cardio

Weight training burns a significant amount of calories, keeping you strong, fit and healthy in the process. It’s more effective than cardio for body recomposition as it helps preserve essential muscle mass whilst you lose weight.[13]

Studies have also shown a significant increase in metabolic rate both during and after your workout,[14] further supporting your weight loss efforts!

Choose a routine that uses compound lifts such as Presses, Squats and Deadlifts. These exercises recruit the largest amount of muscles per movement, ideal for maintaining lean muscle mass and trimming body fat.

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18. Go Walking or Cycling

Consistent small actions soon add up to big changes. For this reason, why not choose to walk or cycle whenever you can? You will burn more calories as you go about your day without the need for further diet restrictions.

You can burn more calories as you go about your day, without any further diet restriction. If you’re physically able there is no excuse, take the stairs over escalators and lifts!

19. Get Enough Sleep

Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim, many of us require 8-9 hours to operate at peak efficiency.

Both duration and quality of sleep will have a great influence on hormones that control body composition. In fact, poor sleep has shown worrying links to obesity, increasing the risk in adults by 55%![15]

20. Be Careful Of Liquid Calories!

We all know alcohol dehydrates and damages our liver and kidneys. But it can also thwart weight loss efforts as an unexpected source of calories.

You may be surprised to know a beer can equate to 150kcal, 125kcal for a glass of red wine and a whopping 400Kcal for a single sweet Piña Colada! Instead, try sticking to tonic water with a slice of lime, your body will thank you!

    So there you have the 20 simple lifestyle tips that will support you in achieving healthy weight loss. Adopt as many as you can and you will easily lose 10 pounds or more in 3 weeks!

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    Featured photo credit: Lecic via shutterstock.com

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    Joseph Summers

    Health and Fitness Enthusiast

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    Published on July 14, 2021

    13 Best Foods to Eat at Night (Advice From a Health Coach)

    13 Best Foods to Eat at Night (Advice From a Health Coach)
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    We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

    You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

    But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

    1. Turkey

    If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

    It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

    Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

    2. Fish

    Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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    Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

    Fishes also contain nutritive oils that are good for your body and skin.

    3. White Rice

    White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

    White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

    4. Bananas

    Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

    Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

    5. Cheese and Crackers

    Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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    This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

    6. Warm Cereals

    Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

    Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

    7. Yoghurt

    Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

    Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

    Unsweetened yogurt is a great snack and one of the best foods to eat at night.

    8. Eggs

    Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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    Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

    9. Protein-Pineapple Smoothie

    As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

    As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

    10. Tart Cherries

    Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

    Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

    11. Honey

    Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

    It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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    12. Popcorn

    When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

    Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

    13. Baked Sweet Potato Fries

    French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

    As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

    Final Thoughts

    When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

    Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

    When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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    Remember, eating healthy is a great way to remain healthy.

    More Healthy Snacks Options

    Featured photo credit: K15 Photos via unsplash.com

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