How to lose 3 kg in a week?

Whether your question is “how to lose 3 kg in a week” or “is it even possible”- you can get all your answers in this one guide. This precise guide to such rapid fat loss and its safety is for you to make wise choices and begin your weight loss journey today.

Science behind losing 3 kg in a week:

As per science, you would need to have a deficit of 7,500 calories to lose 1 kg fat. And to lose 3 kgs in a week, you would need a deficit of at least 23,000 calories a week. This makes it around 3000 calories a day- which is impossible and unhealthy.

How can a human body lose 3 kg suddenly?

If it is impossible and healthy, then “how to lose 3 kg in a week?”

This is what you lose when you lose 3 kg weight in a week;

●      Water weight

The water that’s retained in your body is all lost or flushed when your body cuts back on sodium and carbs. Moreover, it forms the biggest fraction of weight that you lose rapidly.

●      Glycogen reserves

Glycogen is basically an energy stored in muscles and liver which gets used when you begin to lose weight, leading to shaking some extra kilos off.

●      The actual fat

The weight you lose will have a teeny portion of your actual fat- which is safe and about 1 kg.

Is it realistic and safe?

• The fat loss dieticians have approved that you can lose this much weight for a healthy fat loss.
• Moreover, with proper protocols and dieticians guidelines you can yield better results.

The “whoosh” effect- after you lose 3 kg in a week

If you question how to lose 3 kg in a week then you should know about the “whoosh” effect that comes after that.

• When you lose weight rapidly, your body flushes water and uses all its glycogen (as explained above)
• Followed by this, your weight loss slows down and it is absolutely normal.

Why the whoosh effect?

Seeing the numbers go down on the scale in a week is really motivating and satisfying. However, after that you may find the numbers going down a little slowly.

This is because the water weight and glycogen being all used up, your body is now burning the actual fat. It is a slow process after a rapid weight loss in a week.

How to lose 3 kg in a week- A sample diet

You can choose your meal options from this table:

Breakfast	Oats or dalia	Protein smoothie
Lunch	Grilled paneer, tofu, fish or chicken	Pulao with curd raita
Dinner	Dal rotis	Chicken, fish or paneer curry with roti

How to lose 3 kg in a week by lifestyle changes?

Your lifestyle plays a crucial rule in determining your fat loss rate. So, for that you must have a good:

Diet:

    – Have a clean diet with no refined carbs, sugars, and processed foods.

    – Eat foods that give your body lean protein to function well.

    – Focus more on veggies, salads, and fruits.

    – Your water bottle is your best friend.

– Exercise:

If you’re wondering “how to lose 3 kg in a week” with diet, you’d like to know about some exercises too:

    – HIIT

Try doing high intensity training for 30 mins in a day.

In addition, you can combine your basic cardio games with some dumb bells.

    – Walk

You must aim to walk at least 10k steps/day.

– Sleep & Stress:

    – 7-8 hours sleep is mandatory

    – Do not put your body in a fight or flight zone and try doing yoga or meditating.

From a rapid weight loss to a sustainable change:

If you found your answer to “how to lose 3 kg in a week” and you have lost this much in a week, what to do next?

Clearly, you would want this rapid change to be a sustainable one and for that you can:

●     Slowly get back on carbs

You can start with small portions of complex carbs as in oats.

●     Must lose fat and not weight

Your goal should be fat loss and not your weight- for sustainability.

●     Workout or exercise

In addition, your diet can not be enough if you do not move your body to burn calories.

Frequently Asked Questions: