Is it possible to lose 13 pounds in 3 weeks

Indulge wisely a maximum of once per week by eating very small portions of low-calorie sweets. Satisfy your sugar craving with frozen fruit like blueberries or bananas instead of cake, cookies, or pie. You can even make banana ice cream that is far healthier than regular ice cream. Method 2. Do at least minutes of aerobic exercise 5 or 6 days a week. Go for a jog, run, bike ride, or briskly walk to burn extra calories each day.

While what you eat matters more than what you burn, exercise will boost your metabolism to keep your body in calorie-burning mode. Alternate between low-intensity fat burning exercise and vigorous exercise from day to day. For example: running on Monday, long-distance jogging on Tuesday, high-intensity aerobics on Wednesday, and so on. Do high-intensity interval training HIIT to blast more calories in less time.

Lift weights 3 times a week to build lean muscle. Lifting weights will help you build lean muscle, increasing your metabolic rate. And by the end of the three weeks, all that lean muscle will have you feeling fit and looking toned. Train your arms and legs on alternating days. For example: train your lower body on Mondays, your upper body and core on Tuesdays, and rest on Wednesdays before training your lower body again on Thursdays.

You can also do both upper and lower body strength training on Mondays, Wednesdays, and Fridays resting on Tuesdays and Thursdays. Incorporate movement into your daily routine for the next 3 weeks.

Bike or walk on your commute to work. If you cannot replace the entire commute, park further away and walk. Incorporate 15 minutes of biking or 30 minutes of walking into both morning and evening commutes. Take the stairs instead of the elevator or escalator. Stand up when working on your computer instead of sitting. Do crunches while watching TV or waiting for dinner to cook.

Give yourself 1 or 2 active rest days. Exercise with friends or take a class to make exercise more fun. Look up your local gym or fitness center to find out what kind of classes they offer in the next 3 weeks. Try boot camp, barre method, power yoga, aerobics, or muscle pump classes. Ask a friend to join you for some of the classes to keep you accountable and make it more fun. Classes vary from 30 minutes to 1 hour depending on the intensity and the gym.

Many classes include both strength training and cardio intervals, so count those toward your daily exercise goals. Method 3. Encouraging your family to eat healthy and be active with you will set you up for success. Use a food diary app to help you keep track of your daily caloric intake. It will keep you accountable and make you less prone to mindless eating in the coming weeks. Pay attention to your food when you eat for the next 3 weeks.

Mindful eating will help you slow down at meals, making you feel more satisfied and less likely to overeat. This study from the American Journal of Clinical Nutrition found that intermittent fasting increased fat oxidation, which promoted more fat loss. Fasting combined with exercise further increases your insulin sensitivity, according this Journal of Physiology study , which helps your body better partition nutrients between fat and muscle.

Skip breakfast for the next few days, and eat your first healthy meal of the day in the afternoon. If you want to burn fat quickly, you need to dial up your cardio another notch. Furthermore, this Journal of Strength and Conditioning Research study found that four weeks of HIIT rowing burned significantly more fat than traditional rowing. Rather than spending hours on the treadmill, however, focus on doing fat-torching circuits that target your entire body.

As a finisher, use an Airdyne bike, rowing machine, prowler, etc. A study in the Journal of the International Society of Sports Nutrition found that fish oil supplementation led to an extra drop in fat mass, and an increase in muscle gain. Drinking plenty of water will keep you hydrated so that you perform at optimal levels.

Even a slight amount of dehydration can wreck your ability in the gym, and reduce your metabolism as your body tries to conserve fluids. I've been going for more than 10 weeks and have lost 10 pounds. She also traveled a lot, so she knew that whatever she did to lose weight needed to be compatible with her lifestyle.

In the morning she might drink water and a cup of coffee and then just have lunch and dinner as usual. I also eat less overall. A combination of aerobic running, walking, biking and resistance training is ideal—as opposed to only focusing on one or the other.

When you build muscle, you need more calories to feed that muscle. It is a win-win situation. She always loved running and CrossFit, but despite being active, she found her weight creeping up over the years. But before I could press the button on the soda machine, I got angry with myself and decided I could make it through one more day without a soda.

She found that when she cut out soda, she also naturally cut out junk food like chips and ice cream and drank more water. You can also be active together and share recipes and other ideas. Weight Loss. United States. Type keyword s to search. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All. This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.