HOW TO LOSE 3 POUNDS A WEEK SAFE AND SMART WHEN YOU DON'T HAVE TIME

FIND YOUR BASAL METABOLIC RATE

[{"selector":"#anim-6fcabc8e-48c0-4918-baba-f26d91b65b7d","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f0ee6de-783a-486b-a41f-7ad555dbe501","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6851893a-7905-4fcb-acff-0b6c81ce2362","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-05018f85-d67b-41e4-8646-106523df0b6d","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-064c33af-6bd0-46c5-a7fc-76bf5f3234a3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-3.552713678800501e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4a0b186c-c604-4918-92aa-d744ff179814","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61995eb2-89ed-4972-b4a9-c8d5ef6bea0c","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

FIND YOUR BASAL METABOLIC RATE

[{"selector":"#anim-1c8085cc-795f-42e1-b7f3-77588eea3109 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5909bed3-027f-4ba7-a144-b20a74058182","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3490216e-2de0-4377-956f-6a0785e26d0d","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25248ed4-88e5-48e0-b38a-6078ef676673","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8419001b-5839-42cd-8798-fe5fff893642","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dc98d6d1-a9a9-4e81-82e9-a72937964dcc","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1b89e275-1be0-4812-89ee-012d43526093","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

SET YOUR DAILY CALORIE GOAL

[{"selector":"#anim-4b5028dd-77b1-4541-8013-f211cf623a3b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8c7cd9e0-6523-4b0b-9635-4439aac2e731","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6f1967a-c4fd-4b07-9830-974e61786c08","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-094da0e9-40af-42a5-92fb-eed21abc3d25","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21c6a1c4-035f-4452-a052-0616152690a5","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fdd25665-8474-4fef-a89a-161633eee3d1","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a18c2e8f-2d99-460c-a8c6-363e03655e52","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

SET YOUR DAILY CALORIE GOAL

[{"selector":"#anim-8fddc3fe-35be-4e69-a6b1-025da12ecfb7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e5f349b8-c846-4820-bc0d-63dc26e0d0f0","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cbb3b795-adb5-4cbc-93ac-3c497866f868","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b4dc50e-f9c2-4e57-9490-1cb0381aba11","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69becdb5-e841-42f6-92da-8cc80f9e753f","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-677963df-606b-4dba-aa55-99413b0b25b1","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba987555-9e58-4448-9977-5023d8ed7005","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

TRACK YOUR CALORIE INTAKE

[{"selector":"#anim-11da7fb9-e9f3-445e-9fe5-c6efac704612 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e991e767-c37f-4168-a232-7264fee71516","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fc2f62b8-8f34-48dc-9e4a-66080ab85f24","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51d89066-638a-4a5c-b48a-039698bc489e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-38ae2272-9fdb-4246-9b0a-37e928cdf3e3","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65dd45c0-fbdf-44d1-a82c-946938f0b91f","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-715b801b-ab32-40dd-9de6-516b7e708384","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

TRACK YOUR CALORIE INTAKE

[{"selector":"#anim-a492c92b-4472-4654-83d6-471d70adaa74 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-fedd1cbf-3a4e-4d6e-aba4-63f10e8ae5ef","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f754b3f9-3c97-4981-b063-61ee108344cf","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b37c8e25-f9d5-422c-9121-76b423deabfb","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9699f669-fc4d-4ae0-bf3e-b44883c58934","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c87f3126-1bc4-4b22-b64b-1025aae4ceef","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5297638a-fe1f-4463-815a-4d59ab518733","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

CUT REFINED CARBS & SUGARS

[{"selector":"#anim-cd9c7d51-5a29-4b4c-8d4c-e89832a0c681 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-64ec4f53-1919-4663-a929-d092a5a1c2fc","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56c58d81-710b-48f6-8d2d-c3796476cef3","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bbb4bca-92aa-4387-8046-5b10b2362670","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d9b5f12b-ca8a-42a2-9fa1-a1d2eabe0874","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-926ea650-d0d1-4be5-af4e-00a1f86709c0","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2559c7dc-a8f8-4d27-9f5c-fedd1ee9b925","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

GET ENOUGH PROTEIN

[{"selector":"#anim-5a27de1e-916a-4dee-a50d-5add5ff11a56 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-cdcdfb7b-c8e6-4b02-aa5f-7a70d19a9b52","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-df711ce4-79ba-49a2-bf05-3ae4b4e2e4fe","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9efbc7ce-4339-40b0-ad9c-9092adfb2ab7","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b09da60f-a09a-4711-a07b-63cefa2caea3","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39117053-e9b6-4790-b5a4-dc1d5f9f66e2","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f69c2a4f-d391-41ce-9c2f-fa5966576c42","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

GET ENOUGH PROTEIN

[{"selector":"#anim-aee63b3c-bb6e-4af4-9358-e6260028571d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8eb5172e-66fc-4eb2-b27e-dd1d93b6965c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2be10220-5a4f-4633-9086-91b82308d874","keyframes":{"transform":["translate3d(-98.13084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e96c58fd-352e-4790-bdc1-bcdc32759749","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba36825d-cd27-476a-838f-a5e6286f3d97","keyframes":{"transform":["translate3d(-115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5df9070e-71d0-49e7-9224-e03e11b952bf","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4748414b-367e-42c9-83b3-86a3188a2f31","keyframes":{"transform":["translate3d(-115.65495%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

HOW TO LOSE 3 POUNDS A WEEK SAFE AND SMART WHEN YOU DON'T HAVE TIME

FIND YOUR BASAL METABOLIC RATE

Despite the fact that many individuals can successfully lose weight without knowing their BMR.

FIND YOUR BASAL METABOLIC RATE

It can still provide a baseline for how many calories your body burns daily and, consequently.

SET YOUR DAILY CALORIE GOAL

There are 10,500 calories in 3 pounds, making it difficult to lose 3 pounds in a single week.

SET YOUR DAILY CALORIE GOAL

When you do the arithmetic, you discover that you must create a calorie deficit of 1,500 calories per day.

TRACK YOUR CALORIE INTAKE

Utilizing a calorie counter is one of the simplest methods to maintain a calorie deficit.

TRACK YOUR CALORIE INTAKE

In addition to monitoring your daily caloric intake, some applications also help you monitor your physical activity.

CUT REFINED CARBS & SUGARS

When including high-carbohydrate or high-sugar foods in your one-week diet plan.

GET ENOUGH PROTEIN

You may have heard dietitians, nutritionists, and even individuals with weight loss success stories vouch for the efficacy of protein for weight loss.

GET ENOUGH PROTEIN

They are all correct! Increasing your protein consumption is essential for rapid weight loss.

More Stories