Advertising

Last Updated on June 9, 2021

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

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

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:

Advertising

  • 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.

Advertising

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.

Advertising

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.

Advertising

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!

    Advertising

    More Weight Loss Tips

    Featured photo credit: Lecic via shutterstock.com

    Reference

    More by this author

    Joseph Summers

    Health and Fitness Enthusiast

    How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips How to Get Six Pack Abs Without Leaving Your Couch 10 Quick Easy Workouts To Get Rid Of Back Fat At Home 6-Minute Morning Workout To Help You Stay Healthy Effortlessly 8 Arm and Shoulder Workouts To Strengthen Upper Body

    Trending in Diet & Nutrition

    1 What Is a Whole Food Diet And Does It Really Work? 2 13 High-Protein And Low-Fat Foods For A Healthy Diet 3 13 Best Foods to Eat at Night (Advice From a Health Coach) 4 How to Break a Fast When You’re Intermittent Fasting 5 How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips

    Read Next

    Advertising
    Advertising

    Published on August 24, 2021

    What Is a Whole Food Diet And Does It Really Work?

    Advertising
    What Is a Whole Food Diet And Does It Really Work?

    I’ve been a dietitian now for a long time (more years than I care to mention), and if there’s one thing I know for sure, it’s that fad diets are best avoided. This is why I’m so pleased that whole food diets are being talked about more and more.

    Rather than a “diet,” I prefer to think of a whole food diet as a way of life. Eating this way is balanced, and it is a great way to support your all-around body health and longevity. Plus, it’s delicious and—in my opinion—not limiting either, which is a massive bonus.

    A well-balanced diet follows some fairly basic principles and, in essence, consists of plenty of the following:

    • Fruit
    • Vegetables
    • Whole grains
    • Lean protein
    • Nuts
    • Water

    This is essentially all a whole food diet is. Unfortunately, there isn’t an accepted definition of the whole food diet, which means that there are some highly restrictive versions around and some involve principles to frame your diet around rather than strict rules.

    Read on to learn more about the whole food diet as a framework for eating rather than a strict rule book of dos and don’ts that restricts your lifestyle.

    What Is a Whole Food Diet?

    By definition, a whole food diet consists of eating foods that are as close to their natural form as possible. It’s easy to get lost in a quagmire of organic, local, or pesticide-free, but a whole food diet is basically food in its most natural form. Obviously, spices can be ground and grains can be hulled, but you get the idea. You eat the whole food rather than what’s left after being refined or processed.

    In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

    Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

    Advertising

    Can Other Diets Also Be Whole Food Diets?

    Here’s where it gets confusing—yes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

    For example, here are the foods involved in the MIND Diet:[1]

    • Green, leafy vegetables five times a week
    • Five or more different colored fruits and vegetables every day.
    • Berries five times a week
    • Five or more servings of nuts a week
    • Olive oil five times a week
    • Whole grains five times a week
    • Oily fish twice a week or take an algae-based omega-3 supplement
    • Legumes and pulses five times a week
    • White meat/mix of plant-based proteins twice a week
    • Vitamin D supplement
    • Minimally processed foods
    • No more than one glass of wine a day
    • One or two coffee or tea a day max
    • Two liters of water a day

    That’s pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

    Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so it’s important to read labels really carefully. But it’s only some, not all.

    And here’s where it gets woolly. If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy.

    Processed Foods That Are Okay on a Whole Food Diet

    Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

    For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians don’t take a B vitamin supplement.[2]

    So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

    Advertising

    As a rule of thumb, if there are any ingredients that you can’t pronounce, don’t understand, or sound artificial, they probably are best avoided.

    Benefits of a Whole Food Diet

    In a 2014 analysis by Yale University, they concluded that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”[3]

    A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

    In fact, one review from 2019 stated that “diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.”[4] This is a big endorsement for a whole food diet.

    Whole Foods and the Gut

    Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

    They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, it’s important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. It’s easier than you think!

    Whole Foods and the Brain

    The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best is—you guessed it—a whole, unprocessed food.

    In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimer’s.[5]

    Advertising

    Some of the best whole foods for the brain are:[6]

    • Oily fish
    • Nuts
    • Eggs
    • Berries
    • Broccoli
    • Whole grains

    Is It Easy to Follow a Whole Food Diet?

    Once you’ve got your head around having “ingredients” rather than “ready-to-eat” things in your kitchen cupboards, it’s actually very easy. The only issue is the lifestyle and habit changes that come along with it.

    It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you don’t get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.

    Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.

    This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.

    Is a Whole Food Diet Boring?

    Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.

    Here’s my advice if you’re just starting: stock up on coconut milk and canned tomatoes. You’ll use them all the time in sauces.

    Best Hacks for Sticking With a Whole Food Diet

    Here are some tips to help you stick with a whole food diet and develop this lifestyle.

    Advertising

    1. Practice Batch Cooking

    Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.

    For example, his could be homemade granola. Make it once, and that’s breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.

    I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.

    2. Make Your Own Convenience Foods

    Sticking to a new way of eating can be really difficult, especially for your willpower. So, it’s very important to make it as easy as possible for yourself.

    Pre-chop. Pre-chop. Pre-chop.

    If you’ve got a container of carrot sticks on hand or can happily munch on a few pieces of melon from the fridge, use those—it’s almost easier than grabbing something from a package. This can extend to your other vegetables, too. If you get your veg delivered or buy it from a market, choose a few things to slice after you wash them. That way, if you need a speedy lunch or a lazy dinner, it’ll be ready in minutes.

    Ready to Try a Whole Food Diet?

    If you’re looking to maximize your overall health, well-being, and vitality, I’d absolutely suggest a whole food diet. But, as with everything, it’s important to do what works for you and your own lifestyle.

    Featured photo credit: Louis Hansel – Restaurant Photographer via unsplash.com

    Advertising

    Reference

    Read Next