How Many Calories Should I Eat To Lose 3 Pounds A Week


How Many Calories Should I Eat To Lose 3 Pounds A Week? Well Firstly, Losing three pounds a week isn’t always easy. A loss of 1 to 2 pounds per week is more common and easier to reach. But if you really want to drop three pounds in a week, you should carefully consider your diet plan and workout regimen before you begin.

Before you can start a weight loss plan, it’s important to understand how many calories your body needs to lose weight. While calories are not the only aspect that determines weight loss, they can be helpful in helping you lose 3 pounds a week. It’s important that you know what the importance of weight management is. It’s a pretty small subject, but it can pack a powerful punch. A lot of people don’t know the importance of weight management and that’s a shame because without knowing the importance of weight management… well, let’s just say you wouldn’t be reading this.

How Many Calories Should I Eat To Lose 3 Pounds A Week

healthy breakfast with muesli and berries, top view, flat lay

Switch out starches and sodas for whole foods to help lose weight.

While it can be possible to lose 3 pounds a week, it may not be safe. Cutting too many calories or exercising excessively may deprive you of the energy and nutrients you need to function.

That’s why there are a few things to consider before getting started with any weight-loss program. First of all, it’s important to determine your daily calorie needs and then plan your meals accordingly. Second, focus on eating nutritious foods.

Also, most health care professionals recommend you aim for no more than 1 to 2 pounds of weight a week. Losing too much weight too quickly may lead to loss of muscle mass not fat, as well as depriving you of necessary fuel. Accordingly, talk to your doctor before embarking on any weight-loss plan.


Be careful not to go too low when determining your calorie needs for weight loss. According to the National Heart, Lung and Blood Institute, people assigned female at birth shouldn’t eat fewer than 1,200 calories a day and people assigned male at birth no less than 1,500 calories.

Going too low may impair your ability to get all the vital nutrients your body needs to function at its best, so don’t try to lose this much weight unless under a doctor’s recommendation and supervision.

Not All Calories Are Equal

Weight loss isn’t all about calories in versus calories out. While it’s true that calories drive weight gain or loss, food quality matters most. Protein, carbs and fat — the three macronutrients in food — have a direct impact on metabolism, body composition, exercise performance and overall health.

As the Harvard T.H. Chan School of Public Health points out, calories are just one part of the puzzle. In a 20-year study with over 120,000 participants, those who consumed refined grains, red meat, sugary beverages, chips, white potatoes and processed foods on a regular basis gained the most weight. Whole and minimally processed foods, such as fruits, vegetables and nuts, were associated with weight loss.

For example, 300 calories worth of turkey breast and veggies are not the same as 300 calories worth of French fries. Turkey breast and vegetables provide a hefty dose of protein, fiber, slow-digesting carbs and micronutrients. French fries contain mostly simple carbs and have little nutritional value.

One serving of turkey breast has only 125 calories and more than 25 grams of lean protein. It also supplies:

  • 1.8 grams of fat
  • 13 percent of the DV (daily value) of zinc
  • 6 percent of the DV of magnesium
  • 16 percent of the DV of phosphorus
  • 47 percent of the DV of selenium
  • 14 percent of the DV of vitamin B12
  • 62 percent of the DV of niacin
  • 40 percent of the DV of vitamin B6

Broccoli, kale, cabbage, spinach and other veggies are loaded with fiber and phytonutrients. One cup of cooked kale, for instance, provides 36 calories, 2.5 grams of protein and 7.3 grams of carbs, including 2.6 grams of fiber. It also boasts a whopping 98 percent of the daily recommended intake of vitamin A, 59 percent of the daily recommended vitamin C intake and 885 percent of the daily recommended allowance of vitamin K.

French fries, on the other hand, contain 166 calories, 2.5 grams of protein, 5.1 grams of fat, 27.5 grams of carbs and 2.3 grams of fiber per serving (about 3 ounces). They are significantly lower in vitamins and minerals compared to a meal consisting of turkey and veggies. Depending on the recipe, this popular fast food item can exceed 331 calories and 11 grams of fat per serving.

The calories in French fries and other processed foods are not the only reason for concern. These products can affect cardiovascular health, put you at risk for diabetes and take years off your life.

A June 2017 cohort study in the ​American Journal of Clinical Nutrition​ has linked fried potato consumption to premature death. Eating as little as three servings per week can increase diabetes risk by up to 19 percent. Boiled, baked or mashed potatoes increased this risk by only 4 percent.

Lose 3 Pounds A Week

Whether you want to lose 5, 10 or 30 pounds, eating nutritious food can make a world of difference. Make sure your daily calories come from whole foods, such as fresh fruits, dark leafy greens, tomatoes, cucumbers, fish, lean meat, nuts and seeds. Swap sugary beverages like cola, cappuccino, cocktails and fruit juices for plain water, fruit-infused water, unsweetened herbal tea and green smoothies.

Fruit juices, for example, may seem like a solid option. Despite their high nutritional value, however, they’re not the best choice for weight loss.

These beverages are rich in fructose, a natural sugar that contributes to obesity, diabetes, metabolic syndrome and other ailments, according to a review published in the ​Journal of Obesity & Eating Disorders​ in April 2017. Whole fruits, on the other hand, contain dietary fiber, which slows the release of sugar into your bloodstream.

Creating a calorie deficit is a must if you want to lose 3 pounds a week (though remember — only aim for this amount of weight loss if your doctor recommends it). There are 3,500 calories in one pound of fat. Therefore, you need to create a 10,500-calorie deficit to drop three pounds in seven days.

Can You Lose 3 Pounds A Week Safely?

According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate. Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism.

How Can I Lose 3 Pounds In A Week Diet?

Yep, it’s all about lean protein, healthy fats, non-starchy veggies and lemon, our favorite metabolism booster.

  1. Start your day with water and lemon. …
  2. Protein + healthy fat + fruit in the morning. …
  3. Add spices to every meal. …
  4. Make sure to have greens at every meal — or at least lunch and dinner.

How Much Weight Can You Lose On A 1200 Calorie Diet?

But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”

Can You Lose Weight On 1200 Calories A Day?

Many studies have shown that following low calorie diets, including 1,200-calorie diets, can promote weight loss. For example, a study in 2,093 people with obesity demonstrated that a medically supervised 1,200-calorie meal replacement diet resulted in an average fat loss of 4.7% over 12 months.

How To Count Your Calories To Lose Weight Fast And See Results! No More Excuses!

Is 3lb weight loss noticeable?

How Much Weight Do You Need to Lose To See a Difference? Honestly, it depends on your BMI and body type. Your height and weight plays a significant role here. However, on average, you would need to lose something in the range of 14 to 19 pounds to notice a difference in your weight.

These numbers are not set in stone, though. Your daily energy expenditure depends on several factors including your body weight, fitness level, metabolic rate and hormones. Additionally, the source of calories influences how they are digested and processed, as the experts at Harvard Health Publishing note.

However, you may use the 3,500-calorie rule to estimate your daily calorie needs. Assuming that this theory is valid, you should burn an extra 10,500 calories or cut 10,500 calories from your diet to lose 3 pounds a week.

But that’s a deficit of approximately 1,500 calories per day, which is not recommended unless medically necessary.

Weight loss: 6 strategies for success

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make Sure You’re Ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don’t want to put off weight loss indefinitely, you should make sure you’re ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

  • Am I motivated to lose weight?
  • Am I too distracted by other pressures?
  • Do I use food as a means to cope with stress?
  • Am I ready to learn or use other strategies to cope with stress?
  • Do I need other support — either from friends or professionals — to manage stress?
  • Am I willing to change eating habits?
  • Am I willing to change activity habits?
  • Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you’re ready, you’ll find it easier to set goals, stay committed and change habits.

2. Find Your Inner Motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What’s going to give you the burning drive to stick to your weight-loss plan?

Make a list of what’s important to you to help you stay motivated and focused, whether it’s an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you’ve placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set Realistic Goals

It may seem obvious to set realistic weight-loss goals. But do you really know what’s realistic? Over the long term, it’s smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that’s 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you’re setting goals, think about both process and outcome goals. “Walk every day for 30 minutes” is an example of a process goal. “Lose 10 pounds” is an example of an outcome goal. It isn’t essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy Healthier Foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

  • Eat at least four servings of vegetables and three servings of fruits daily.
  • Replace refined grains with whole grains.
  • Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
  • Cut back on sugar as much as possible, except the natural sugar in fruit.
  • Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get Active, Stay Active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can’t cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can’t fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change Your Perspective

It’s not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges plan for how you’ll deal with them if you’re going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once. Stick to your healthy lifestyle and the results will be worth it.

Importance Of Weight Management

1. It Protects You From Weight-Related Diseases

There are many different weight-related diseases and health conditions that can affect your body if you live life at an unhealthy weight. Some of these diseases and health conditions include sleep apnea, high blood pressure, diabetes, cancer, heart disease, stroke, osteoarthritis, and other negative health conditions. Losing weight is one of the easiest ways to improve your health.

When you reach a healthy weight, you will be promoting longevity and improved overall well-being. If you are living life at an unhealthy weight, you will be putting yourself at risk for weight-related diseases. The best way to prevent weight-related diseases and conditions is to seek out the help of experts who can help you reach your goals and improve your health.

2. It Helps You Learn How To Eat The Right Foods

Another one of the benefits of a guided weight loss treatment plan is that it will provide you with the dietary guidelines you need to not just lose weight but eat foods that promote overall health and wellness. Choosing the right foods can be overwhelming, especially when there are so many different fad diets that require that you actually cut out healthy foods to lose weight.

When you receive guidance from experts who understand what you need to develop and follow a nutrition plan that you can maintain long-term, you’ll be amazed at how eating healthy is not quite as difficult as you may have imagined.

3. It Gives You The Tools You Need To Succeed

If you don’t have the right tools, it can be very difficult to lose weight on your own. However, with the right tools, you can reach weight loss success, and that’s exactly what you’ll find with one of our weight management plans.

We can provide you with dietary guidance and supplements, meal planning ideas, exercise support, and even bioidentical hormone replacement therapy so that you can finally shed that extra weight and improve your physical, mental, and emotional health. Without the right tools, weight loss can be extremely difficult and, for some, even impossible. However, when you have the right tools, you will be set up for success.

4. It Provides You With A Map

Committing to losing weight is the first step in any weight loss journey, but in order to get to your destination, you’re going to need a map. At the Medical Transformation Center, we can provide you with the map that you need to reach your end goal, your final destination, and even better, walk along the journey with you.

We won’t just send you out on your own but will give you the tools and the guidance and support that you need to commit to the journey and experience real success.

5. It Gives You Built-In Accountability

Another one of the many benefits of weight management plans is that they provide you with built-in accountability. When you have someone holding you accountable for your weight loss goals, you’ll be much more likely to succeed. When you know that someone will check in on you and ask you about your diet, exercise routine, and your supplementation plan, you’ll be more apt to take the necessary steps, eat the right foods, and exercise daily.

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