How To Lose Weight in 3 Weeks

two woman doing pushups

Losing weight, especially in 3 weeks, doesn’t have to be difficult. Most diets or plans out there may give you effective fat blasting, but in general you are for the most part starving yourself and can lead to sadness. Many training programs like this are also not sustainable. If you’re looking to to lose weight in 3 weeks, it’s more important that you get something you can stay on consistently every single day, and that you aren’t depriving yourself. That way you’ll have the motivation to stick to your program and once you drop the weight you will keep it off.

Below we have put together a guide on how to shed weight in 3 weeks.

Be Focused and Realistic

The first thing we’d like to go over when it comes to dropping a few pounds in 3 weeks is to be sensible. Don’t start out with the idea of losing 55 or 100 pounds in a 2 – 3 months, this is insanely tough and most likely unsustainable. Instead, set a few micro goals for example shaving off 1 – 3 lbs bi-weekly. That way you can focus on short term progress. Each week that you hit your fat loss goals you’ll become even more motivated to increase your targets and hit them again the next workout session.

Write out your specific goals on post-its and place each all around your house and office – your on the counter, etc. This will keep you on track when it comes to your goal and continuing to be dedicated all the time.

When it comes to cutting types of foods or picking a good diet plan – be practical as to what’s consistently doable. Limiting candy or a few food groups for two months may give you the instant weight loss results you are looking for but it will not continue on for the rest of your life.

Cutting Out Carbs – Protein and Fats

A big problem that people trying to drop a few pounds in 3 weeks have is carbs. Refined sugars like pasta, bread, and sweets are the one of the biggest problems when it comes to losing weight in 3 weeks. Even though candies and drinks seem like trivial items, they’re basically packed with things that are only bad for you. Just not eating these types of drinks and food can have a life changing impact on your weight loss goals in as short as a week.

Getting a significant amount of protein each day is really helpful. Protein can help you build lean muscle and boost your metabolism that will not only destroy your fat but help you keep it off. Things like chicken, fish, and eggs, are perfect foods that will fill you up while giving you the protein you need to supercharge your body for fat loss. 20 – 33 grams of protein per meal, and only eating 25 – 45 grams of carbohydrates each day.

Though uncommon knowledge, fats aren’t the enemy – you have to watch out for carbs. Some great fat sources include nuts, butter, and olive oil.

Especially for in 3 weeks weight loss, pair your protein and healthy fats with low carbohydrate vegetables like kale, spinach, and tomatoes.

Exercise – Weights and Cardio

While exercising isn’t seen as the focus of weight loss it will help you progress faster. Losing weight isn’t the only benefit exercising will help with stress and energy levels along with sleep. The golden rule to losing weight is to burn more calories than you are consuming – healthier eating helps, and exercise can accelerate the process and help jumpstart your metabolism.

One thing to keep in mind when you’re trying to lose weight in 3 weeks that you don’t go to extreme with the exercise especially the first weeks. Really it’s important that you find a few things that you can do regularly each week and not hurt your body and get unmotivated with one hard workout session.

When trying to lose weight in 3 weeks, aim to exercise 3 – 5 times each week. Even just 12 – 30 min can have a huge impact to hitting your fitness goals. A mix of weights and cardio can make a big difference. Cardio doesn’t mean running miles and miles on a treadmill – find what works for you. Other forms of cardio include:

  • Brisk walk around the neighborhood
  • Cycling / biking
  • Swimming
  • Stairs
  • Elliptical
  • Hiking

Lifting weights doesn’t necessarily mean weighted squats and bench pressing. If you’re just starting out, get a couple of light hand held weights and grip them while you do squats. You can use the same dumbbells to do tricep extensions and many other exercises. Overall it’s more important that you do some form of exercise.

Refeeds and Cheat Days

Healthy low carb diets will put you on the path to lose weight in 3 weeks, but understandably we’re all human and you deserve a carb loaded cheat day or meal. Set aside one to two days a week or 2 – 3 meals each week to cheat. If you’ve made good progress with your workouts and diet each week these cheat meals are both rewarding and motivating.

It’s possible to gain a few pounds back, but don’t worry because you’re consistent with the rest of your diet you’ll drop the gained pounds a day or two after, pretty easily and quickly. This is because the gained weight is likely water weight.

6 Simple Tips

Now to simplify this guide, here are 6 simple things you can do to lose weight in 3 weeks.

  1. Consume 14 oz of h20 10 – 35 minutes before having your meal. Water is not only great for you, but having this much water before a meal will fill you up dramatically decreasing your feed in take, in turn helping you lose weight in 3 weeks.
  2. Cut juice, soda, and sweets. Cut pasta, bread and other refunded sugars. These are calories your body will store in turning helping you put on weight.
  3. 25 – 40 grams of protein per meal. Have more protein is always better and the more calories you get from protein, less you’ll want to get from carbs to feel full.
  4. Write down your weight in a journal daily. This will keep you both accountable and motivated. Be sure to weigh yourself at the same time each day as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
  5. Sleep. Sleep is essential in proper metabolism and hormone production and function. Not getting enough sleep can destroy body’s ability to process foods and burn calories.
  6. Workout 3 – 5 days each week. Exercising regularly will help you regulate your metabolism, help with sleep and burn extra calories.


If you’re sticking to a consistent, healthy, workout and diet program you can definitely expect to lose weight in 3 weeks. The first month of your program you will likely lose the most weight as it’s a big change for your body. You may lose up to 4 – 7 pounds the first week, a lot of which is water weight. After this initial period, expect to lose 3 – 5 lbs a week, but don’t get discouraged. As long as you are regularly losing weight and feeling good, you’re on the right path. This is a healthy weight loss progression and any more can be unrealistic and even detrimental.

In the end weight loss is a lifestyle, and you should feel motivated doing it. Find a plan, stay on it and you will hit all of your weight loss goals, in 3 weeks! Happy health!

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