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a diet for 3 weeks

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Set a goal. Remember, dramatic weight loss is risky and often ineffective; the faster you lose weight, the easier you can gain it back. Only real lifestyle changes can give you effective results. “Fad diets”, such as diet pills or liquid cleanses may help you lose water weight, but most work by essentially starving you. The body adapts to this sudden lack of food by slowing down metabolism so much that, once you start eating again, it still processes food slowly and stores most of the food you eat, resulting in immediate weight gain. A healthy rate is generally considered 1-2.5lb a week (3500-8750 calories). Rates faster than this can be achieved healthily if you are severely obese, but is generally uncommon and unhealthy. So what does this mean? Generally, you can lose up to 10 pounds in a month. This means that you can slim down enough to go down approximately one size in pants or suits, but it is not enough to substantially change your entire body shape.

Dieting is all about making changes and having the endurance to maintain these changes. Obviously, to change your body, you have to adjust your diet and exercise regimen. Of course, there are many methods to this, but all of them generally recommend: less carbs, more protein, less salt, more water, more fruits and vegetables, and more exercise. Do your research and talk to your doctor; depending on your current state of body weight, exercise regimen, and diet, different things may be more effective. 1lb of fat is 3500 calories. So, to lose a pound of fat, you need to eat 3500 calories less than you use. Unfortunately, there is no way around this. The best way to cut calories is to eat nutrient-rich, low-calorie foods such as fruits and vegetables that will fill you up and leave you satisfied. Just keeping yourself starved is not effective and highly unlikely to be successful. Don’t overestimate yourself. If you know you love pastas and grains, it’ll be difficult to suddenly adapt to a low-carb diet. Figure out which foods are indispensable, and keep them around but in smaller quantities.

Every day our social media feeds are bombarded with ads from weight-loss companies promising that if you follow their plan, you can lose 10, 15, and even 20 pounds in one month. When that first date, reunion, wedding, or other major event is looming in the distance, it can be tempting to believe those claims. But on a healthy weight-loss plan—one with lasting results—how much can you really expect to lose in 30 days?

Get out your calculators and follow along because the answer to this question is all about numbers.

In one month you can reasonably anticipate losing eight to 10 pounds if you follow a pretty strict plan. Losing one pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day. Elimination can be done by cutting the calories consumed in a day or increasing the amount of calories burned during your workout.

Published on Aug 29, 2013

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Cassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.

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