Let's get one thing straight right away: you might not be able to lose weight because of a bad lifestyle. A bad lifestyle includes everything like not sleeping on time, eating at irregular intervals, saying no to water and yes to sugary drinks. The main reason why diets work for you is not because it directly helps you get in shape, but it corrects your lifestyle. However, when it comes to weight loss, we are always eager to shed pounds while ignoring the physical signs. So, if you're new to weight loss or are stuck at the same weight, let's start by determining the ideal weight loss in three weeks and what you should focus on.
Ideal Weight Loss In Three Weeks
Weight loss is simple math; you need to eat less than your maintenance calories. Assuming your body weight is 60 kg, your maintenance calories would be around 1,800. As a result, consuming more than the maintenance calories will result in weight gain. Whereas if you reduce it, you will lose weight. When following a diet, a 200-calorie deficit is a good start, and if you are maintaining a 200-calorie deficit, by the end of three weeks, you will be able to lose two kgs of weight.
There is also a distinction between healthy and unhealthy weight loss. Losing two kgs in three weeks is considered healthy weight loss because you followed a proper protocol, and transformation requires time. Losing seven kgs in three weeks is also possible, but only if you starve yourself. The disadvantage of this is that once you resume normal eating, the weight will return. However, many people have a fast metabolism and can lose four kgs in three weeks, but this varies from person to person. To summarise, losing two to four kgs in three weeks would be a great start.
Also Read: Ayurvedic to Keto: 5-Step Beginners Guide To Choosing The Right Diet
Why First Three Weeks Is Crucial?
When you diet, it restricts you to certain foods, which can have both positive and negative effects, depending on how your body reacts. So instead of focusing solely on weight loss, your goal should be to prioritise the following:
Sleep Quality
The human body does not transform in an hour of gym time but rather during sleep. When you start a new diet or follow a new eating pattern, you may have trouble sleeping. Many factors can contribute to this, from eating fewer calories to eating close to bedtime. So, if you're having trouble sleeping, it's best to see a doctor and discuss your diet with them.
Your Performance During The Day
When you follow a diet, you eat mostly clean food that contains all of the necessary macro and micronutrients. Eating clean food increases your response time throughout the day. However, eating clean can often leave you feeling depressed and tired. If this is the case, try stopping the diet for a week and see if your energy level improves; if so, the diet you're on isn't for you.
Also Read: The Pros & Cons Of Eating The Same Food Daily
Muscle Pain Or Injuries
You are experiencing bodily pain because your body is not recovering properly. The food you eat during the day is the main fuel for your body, and it helps form new cells and speeds up the recovery process. If you are experiencing more pain after starting a diet, it is likely that the diet is deficient in essential nutrients or that the calories are too low for your body to adjust.
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