Weight loss programs, lightning diets and forms of nutrition there are countless. But how can you lose weight in three weeks? lose weight quickly and healthily and ideally maintain your feel-good weight in the long term? We reveal our tips and tricks to help you lose weight in 3 weeks and achieve long-term success.
How does losing weight work?
If you want to lose a lot of weight in a short period of time in a healthy way, the first thing you need to know is this, how losing weight actually works. Food is the basis of our life and provides us with the energy we need to live. This energy is expressed in kilocalories (kcal). If you consume more calories than you need, this energy is stored in your fat cells, among other things, and you put on weight. To lose weight, you must therefore consume more calories than you eat. To do this, you need to eat with a calorie deficit. There are two ways to achieve this, which can also be combined:
- Reduce your calorie intakeby eating fewer calories.
- Increase calorie consumptionby burning more calories through sport, fitness and exercise.
Lose weight healthily in 3 weeks: What you should know
Mostly the first kilos tumble after just a few days. One of the reasons for this is that fewer carbohydrates and less salt are eaten during a diet. For this reason the body first loses a lot of water before fat is broken down. To compensate for the loss of water, it is important to drink enough fluids, especially at the beginning of the weight loss process.
The best way to lose weight in 3 weeks with a healthy calorie deficit of up to 600 kcal for women and up to 1100 kcal for men. This allows you to lose around 1 kg of fat per week. In combination with regular exercise, a three-week diet is often the starting signal for a healthy and conscious lifestyle in the long term.
- Wholesome nutrition without starvationA balanced diet and foods with plenty of protein and high-quality fatty acids form the basis for fast and healthy weight loss. Make sure that you provide your body with all the necessary nutrients and vitamins when losing weight.
- Drink enough waterDrink at least 2.5-3 liters of water a day to protect your body from water retention, boost your metabolism and support the transport of nutrients to the cells. Another advantage: water has no calories, fills your stomach and prevents hunger pangs. You also avoid confusing thirst with hunger.
- Eat enough proteinA protein-rich diet is particularly important when losing weight to prevent your muscles from breaking down. Protein also has a positive effect on your feeling of satiety and stimulates digestion and fat burning.
- Sufficient sleep and less stress: Too little sleep and excessive stress release the hormone cortisol, which impairs the metabolism and promotes cravings. So it's better to get enough sleep and take things down a notch in everyday life.
LiveFresh food cleanse: 21-day vegan weight loss cure
Lose weight in 3 weeks with the LiveFresh food cleanse made easy - suitable for everyday use and completely guided and accompanied. Choose between a duration of 7, 14 or 21 days and decide for yourself how long you want to do the cure. All the meals you need every day are included - from porridge in the morning, to protein shakes and juices for in between meals through to vegan snacks and one skin dish per day. The vegan dishes are of course 100% plant-based, sustainable and prepared in less than 9 minutes. Different flavors provide variety every day. We consciously focus on food with low carb & high proteinso that you can achieve your feel-good figure and maintain it permanently with the help of our useful tips in the free guide. The goal is a long-term change in diet!
The benefits of our food cleanse:
- "No classic diet feeling": During our food cleanse you continue to eat normally and without starving yourself - just in a healthy way and with a calorie deficit. This makes it possible to lose weight in a healthy way.
- Up to 7000 kcal deficit per week: We attach great importance to the optimum combination of high protein content and low carbohydrates. The ideal conditions for sustainable weight loss.
- All meals per day include: Unlike other diets, the food cleanse includes all meals and snacks for each day - varied and delicious. So you don't have to worry about shopping.
- Completely guided & accompanied: You will be fully guided and accompanied by us and receive an all-round carefree package for maximum success. In the enclosed guide you will find tips for preparation and nutrition after the cure as well as great fitness tips and yoga exercises. You can also browse through our recipes on our blog or on Instagramto maintain your weight in the long term.
3 week diet: what you should avoid
To lose weight, you need to consume more calories than you take in through food. But beware: crash diets where you lose a lot of weight in just a few days are not very effective. These methods are often associated with deficiency symptoms and sometimes health problems and promote the yo-yo effect. This means that you will be back to your original weight in no time after fasting.
After a healthy diet: Stay on the ball! With the LiveFresh food cleanse you will not be left alone, both before and after the cure. On our blog, for example, you will find numerous healthy recipes to make yourself - healthy and versatile.
You can find more information on this topic here: >> Typical mistakes when losing weight <<
Frequently asked questions about losing weight in 3 weeks:
How many kilos can you lose in three weeks?
When losing weight, you eat with a calorie deficit - with the LiveFresh food cleanse you eat daily about 1200 kcal a day. Assuming a reference value of 2300 calories per day for men and 1800 calories per day for women, this results in a saving of up to 1100 kcal for men and up to 600 kcal for women.
- Men1100 kcal savings per day x 7 days = - 1.1 kg fat in one week
- Women600 kcal saved per day x 7 days = - 0.6 kg fat in one week
How many kilos you actually lose in three weeks depends on the following factors:
- Your calorie consumption
- Your body weight
- Your height
- Your sporting activities
How do I prepare for a 3 week diet?
- Choose a time: Choose the time for the food cleanse so that you can concentrate fully on the cure without having to resist tempting buffets. This will make it much easier for you to lose weight.
- Define your goal: For a successful food cleanse and to make the switch to a long-term healthy diet, you need good reasons. What is your motivation? Do you perhaps want to reduce the risk of illness, lose weight or generally become more efficient? These goals form the basis for your success.
- Directly before the start: A few days before you start your diet, you should avoid sugar and carbohydrates in foods such as pasta, pizza, bread rolls and the like. Instead, eat lots of vegetables and plant-based protein during this time to slowly get your body used to them. This will make it much easier for you to change your diet. In the included diet plan from LiveFresh you will find numerous tips and recipes for optimal preparation
What is my daily basal metabolic rate?
The basal metabolic rate can be calculated online with just a few clicks by entering your age, weight and height. For a middle-aged adult weighing 70 kg, the average basal metabolic rate is around 1700 kcal for men and 1500 kcal for women. However, these are only reference values and may vary. If you know your basal metabolic rate, you can plan better and avoid gaining weight.
But beware: the basal metabolic rate is not the same as the calorie requirement. The calorie requirement is calculated as follows: Basal metabolic rate + power metabolic rate. You can find more information on this topic in our blog >> Calculating basal metabolic rate and calorie requirement <<
What is my daily calorie requirement?
The calorie requirement is calculated from the basal metabolic rate + the so-called performance metabolic rate, which is generated by physical and mental activities. This can vary depending on muscle mass, intensity of sport and other individual circumstances. Sport, fitness and everyday exercise can increase the performance metabolic rate.