If you would like to lose over 150 lbs in less than a year then you can do it by learning how to lose 3 pounds a week. Or maybe you just need to lose 15 to 20 pounds and would like to do so over the next 5 – 7 weeks.  Both of these are very realistic and achievable goals, if you have the drive, determination and self discipline to get focused on achieving your goal and recommit to this goal each and everyday.  This is the first and most important part of achieving your weight loss goal of healthy weight management.

You have to start your journey to a slimmer more attractive and healthier you by having the right mindset and understand that you are embarking on a journey that does not end until you achieve your desired outcome.  Even though you may have days or even short periods of time when you get side tracked, especially during holidays or vacations but that does not change the fact that you have a clear and specific mission to accomplish.

Lots of people start out with a weight loss goal and in less than a week or two they have completely given up and feel more depressed and discouraged than ever.  One of the main reasons for this is because they did not take the time to develop the right mindset needed to be able to achieve this goal.  Once you have the right mindset and apply it on a daily basis then learning how to lose 3 pounds a week becomes a much more achievable process that will get easier and easier as you naturally progress.

Two Basic Methods For Losing Weight

To get the best results for learning how to lose 3 pounds a week you have to have a strategy that will work for you and that strategy should be based on the fundamental basics of weight loss.  The two basic methods for losing weight naturally are

1. To eat less calories than your body burns up on a regular basis or
2. Burn up more calories than you eat on a regular basis.  This will help you to burn the fat!

The first approach is more of a passive approach while the second approach is more of a proactive approach.  The good news is that you can use one or both approaches on any given day to help you make progress towards your goal.

Start Losing Weight By Reducing Calories

It may be difficult to determine exactly how  many calories per day a person actually eats but by tracking your calorie intake for about thirty days you will be able to get a pretty good average of what your monthly calorie intake is.  You can then divide that number by 30 and you will have your approximate, average daily calorie intake.

On average it takes about 3,500 calories for a person to gain or lose one pound of body weight.  So if you multiply 3,500 X 3 it comes out to 10,500 calories and if you are able to consistently reduce  your calorie intake by 10,500 calories per week or by 1,500 calories less per day then you will have learned the secret to losing 3 pounds A week.  So for example if you are currently 210lbs that comes to 3,500 X 210 lbs = 7,350 calories and to lose 3 pounds per week you would need to reduce your daily calorie in take by 1,500 per day so you would plan a diet of 735 calories per day of healthy calorie intake. Now this is a bit extreme for some but it works very well and it’s only going to be for a limited time while you shock your system. Don’t do this diet for longer than a 2 week period. At this point you can add about 500 additional calories per day.

This may seem like a difficult task to manage but by making healthier food choices such as eating more fresh fruits and vegetables, especially when you are really hungry, drinking a full glass of water first thing in the morning and before each meal.  and including two cardio workout sessions during your day, one early in the morning and then again before your evening meal this will help to increase your metabolism and you will be able to achieve your goal.

Here are some additional guidelines that will help to make your weight loss journey a successful one.

Tips On How To Lose 3 Pounds A Week

1. Start with a winners attitude which includes being committed to and focused on making progress towards your goal on a daily basis.  Remember that the right mindset is the real secret to your weight loss success.
2. Plan and prepare your meals in advance. Make it a weekly project to plan your meals for the week in advance and the reality of losing 3 pounds a week will be yours, and most importantly you’ll be able to keep the weight off.
3. Plan and prepare for your next days workout a day in advance and imagine how good it will feel to make progress.  Many people who do not naturally enjoy working out, find that by visualizing a good workout a day in advance, it actually turns out much better for them.
4. Review your day and spend time enjoying your weight loss efforts and accomplishments, even the small ones.  This will help you stay positive and motivated to keep moving forward towards your weight loss goal. 

These are a few key tips that can help you get on the road to losing 3 pounds a week and stay on track as consistently as possible.  It is also important to remember that there is no such thing as a one size fits all approach and you will need to put together a personalized eating program that will work well for you, based on your current level of health and fitness, your available time and resources.

However, do not let any obstacles get in your way or prevent you from starting on your journey and ultimately achieving your goal.

Here are some of the benefits of learning how to lose 3 pounds a week

1. You will feel much more in control of your own health and life in general
2. You will be able to take pride in reaching a new level of accomplishment giving you a huge amount of confidence
3. You will look and feel so much better about yourself.

It will take a great deal of commitment, effort, focus and self discipline to get on the road to losing the extra weight but when you reach your goal, you will be so glad that you did.  Now that you know how to lose 3 pounds a week you can prepare yourself to start working towards becoming the new you that you truly want to be.

We’d like to invite you to ask a question, make a statement, or just add your own tips and tricks by commenting below. We love to interact with our visitors by commenting back and forth.

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