ways to reduce your weight by 10 pounds every 3 weeks

1. The Golden Rule: Calories In vs. Calories Out

This simple fact simply cannot be overruled – to lose weight you must burn more calories than you consume.
Use tools to help track and measure your daily intake then slowly taper down. Start with 500kcal steps or lower until you observe a consistent weekly loss.
Never go dangerously low, eating much below 1200-1600 can stall your progress and harm your health!

2. Set Attainable Goals And Track Your Progress

Achieving each goal will help spur you on, so be realistic and start small. Here is an example of an easily achievable goal progression:
–
Lose weight each week
– Lose 1-3 pounds per week
– Lose 10 pounds in 3 weeks
– Fit into size 30 jeans!

3. Consider Skipping Breakfast

Breakfast is commonly considered the most important meal of the day, however, it is not so when it comes to weight loss.
Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smaller eating window by skipping breakfast and only eating from 12-8pm. You will reduce your daily calorie intake without restricting your lunch and dinner!

4. Drink More Water (Especially Before Meals)

Drinking water an hour before eating has two proven benefits for weight loss:

• 24-30% boost in metabolism for 1-1.5 hours after intake
• Increased chance of consuming less calories which further supports weight loss

5. Make Coffee Your New Best Friend

Coffee has received a bad reputation in the past, however, it should be known that quality coffee is rich in antioxidants and beneficial to weight loss.
The caffeine content will boost your body’s metabolism by up to 10%, leading to a 10-29% increase in fat burning power. Take it black, with no added sugar!

6. Make Green Tea Your Second Best Friend

Green tea provides a milder dose of caffeine but it is abundant in wonderful catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!

7. Always Check For Added Sugar

Sugar has demonstrated worryingly strong links with obesity, diabetes and heart disease (to name a few).
But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!

8. Cut Out Simple Carbohydrates

Simple/refined carbohydrates are quickly absorbed, spiking your blood and insulin levels in your body. As a result, you will feel hunger and cravings come back again in no time!
Avoid all sugar or refined grains by avoiding the following foods:

• Cookies, candy and sweets
• Packaged cereals
• White bread and rice
• Cakes

9. Scale Down Your Portion Sizes

It pays to become aware of how much you are eating, exercise portion control and slowly scale it down.
Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls!

10. Keep Healthy Food On Standby for Stacks

The power of temptation is mighty, so why not remove it completely?
Only keep healthy snacks within reach, then you won’t be able to binge on junk food! Here are some healthy ideas to stock your cupboard:

• Whole fruit
• Handful of nuts
• Hard boiled eggs