Things You'll Need
- Internet access
- Gym access or cardiovascular equipment and weights
- Healthy foods
- Low sodium foods
If you follow a dedicated diet and exercise regime, you can lose 15 pounds in three weeks. Losing five pounds a week is an aggressive rate of weight loss and not one that you can likely sustain over time. Since you are seeking to lose a good amount of weight quickly, be aware that it's likely you will gain some of that weight back once you return to a more standard lifestyle. If you have an upcoming event for which you want to lose 15 pounds in three weeks, it's certainly possible to do so; it will simply require hard work on your part.
Cut your daily caloric intake. In order to lose weight, you have to consume fewer calories than you burn daily. Use online tools like calorie calculators to determine the number of calories you can eat daily to meet your goal weight within three weeks. You'll need to enter your gender, height, weight, age and activity level to get your results.
Eat breakfast. When you eat breakfast, you get your metabolism going first thing in the morning. You'll also be less likely to overeat or snack later in the morning or early afternoon if you start your day off with a healthy meal.
Burn calories. Daily cardiovascular exercise will help you to lose 15 pounds in three weeks. Jogging, running, aerobics, team sports, dancing, cycling and swimming are all good forms of cardiovascular exercise. Get at least 45 minutes of excercise for each day of your three-week time period.
Incorporate weight lifting into your exercise regime. Toned muscles help your body to burn more calories throughout the entire day. Lift weights two to three times a week to reap the benefits.
Remove carbohydrates from your diet. Since you are seeking to lose 15 pounds in three weeks, you can employ this short-term tactic to lose weight. Avoid pastas, breads, crackers and sugars. Cutting out carbohydrates for a finite period of time helps you to drop weight more quickly.
Add interval training to your workouts. During your cardiovascular exercise, mix intense intervals in with recovery intervals. For example, jog at a comfortable pace for two minutes, then sprint for 30 seconds. Repeat this series 10 to 15 times. Interval training quickly boosts your heart rate, challenging your body and helping you to burn more calories in your workouts.
Sleep. If you don't get adequate sleep each night, your metabolism will slow. Aim for at least seven hours of sleep nightly during the entire three-week time period.
Stay away from sodium. Sodium causes your body to retain water, adding weight and causing you to appear bloated. For short-term weight loss, you will better achieve your goals if you avoid sodium.