Diet Plan to Lose 30 Pounds in 3 Weeks

Losing 30 pounds in three weeks is an aggressive weight-loss goal. Before beginning such a regimen, understand two things. First, this is likely to be unhealthy, as in too hard on your body and potentially causing problems. Second, it will be difficult to sustain. Most people embarking on this kind of program fail to make it through the entire three weeks. If you are determined, there are a few steps to follow.

The Math

One pound of body fat equals approximately 3,500 calories. To lose 30 pounds of body fat, you need to spend 105,000 extra calories over the course of three weeks. That means burning 5,000 extra calories daily.

Considering that the average person takes in 2,000 to 2,500 calories daily, you can see the difficult task ahead.

The Diet

You have to eat. Eating nourishes your body and provides you with the calories you'll need to complete the exercise portion of the program. Cut only 1,000 calories from your daily diet. For a week prior to your program, calculate your daily intake using a calorie counter. After that week, eat 1,000 fewer calories per day.

You can cut back by skipping snacks, eating smaller portions and replacing high-calorie foods (like soda) with low-calorie foods (like water). While on the diet, make the most of your calories: Stay with healthy foods and nutrition supplements. Eat vegetables and drink plenty of water. Both fill the stomach with low-calorie volume.

The Exercise

What remains is burning 4,000 calories a day in exercise. The good news is, if you're carrying 30 extra pounds, you'll burn calories at a faster rate than lighter people. The bad news is 4,000 calories is a lot of exercise. Use a calorie calculator to plan your workouts.

While working out, be sure to warm up properly and drink plenty of water during your workout. Also, seriously consider the more vigorous options (like swimming and racquetball), unless you want to spend six hours a day in the gym.

Talk to a Professional

Thirty pounds in three weeks is extreme, and can be bad for you if you do it incorrectly or your body isn't ready. Seek the advice of a doctor or fitness professional before embarking on this program.