how many steps to lose 3 pounds a week/how many steps to lose 3 pounds a week

 Simple Steps for Losing Weight in Three

1. Cut back on refined carbs

Reducing your intake of carbs, such as sweets and starches, can help you lose weight quickly. This could be accomplished by following a low-carb diet or by consuming less processed carbohydrates and more whole grains.
By doing that, your appetite decreases and you typically consume fewer calories (1 Trusted Source).
With a low-carb diet, you'll use your body's fat reserves as energy instead of carbohydrates.
You'll benefit from increased fibre and slower digestion if you decide to eat more complex carbohydrates, such as whole grains, along with a calorie deficit. They become more filled as a result, satisfying you longer.

A extremely low-carbohydrate diet helped elderly folks lose weight, according to a 2020 study (2 Trusted Source).

A low-carb diet may also decrease appetite, which may cause a person to eat naturally fewer calories without even realising it or feeling hungry (3Trusted Source).

Note that more study is currently being done on the long-term implications of a low carb diet. A low-carb diet might be challenging to follow, which could result in yo-yo dieting and less success in maintaining a healthy weight.

A low-carb diet could have drawbacks that make you want to try another approach. Reduced calorie diets are simpler to follow for longer periods of time and can also result in weight loss.

According to a 2019 study, a diet that prioritises whole grains over processed carbohydrates is associated with a lower body mass index (BMI) (4Trusted Source).

Ask your doctor for advice to find the best weight-loss strategy for you.

SUMMARY

Reducing refined carbohydrates may help curb your appetite, lower your insulin levels, and help you lose weight.

But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

2. Eat protein, fat, and vegetables

Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:

• a protein source
• fat source
• vegetables
• a small portion of complex carbohydrates, such as whole grains

To see how you can assemble your meals, check out:

• this low carb meal plan
• this lower calorie meal plan
• these lists of 101 healthy low carb recipes and low calorie foods

• Protein

• To maintain your health and muscle mass while losing weight, you must consume the required quantity of protein (5Trusted Source).
• 
  
• According to the evidence, eating enough protein may reduce hunger, body weight, and cardiometabolic risk factors (6, 7, and 8 Trusted Sources).
• 
  
• Although numerous factors affect protein requirements, the average male needs 56–91 grammes per day, and the average female needs 46–75 grammes. Here are some recommendations to help you choose the right amount of protein to consume (9 Trusted Source, 10 Trusted Source):
• 
  
• body weight in 0.8g
• For persons 65 and older, the dose is 1.1-1.2g/kg of body weight.
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• For athletes, 1.4–2g/kg of body weight

Since eating enough protein makes you feel content and full, it may also help you cut back on cravings and snacking (11).

Meat, such as cattle, chicken, hog, and lamb; fish, such as salmon, trout, sardines, and prawns; and eggs are also good sources of protein.

Veggie proteins include beans, lentils, quinoa, tempeh, and tofu.

Vegetables

Don't be reluctant to pile lush green vegetables on your plate. They are nutrient-dense, and you can consume a lot of them without significantly raising your calorie and carb intake.

All vegetables are nutrient-dense and healthful additions to your diet, although some, such as corn, potatoes and sweet potatoes, have greater carbohydrate contents.

Due to their fibre content, these veggies are regarded as complex carbohydrates; yet, when adding them to your plate, you may want to be careful about serving size.

Include more of the following vegetables: broccoli, cauliflower, spinach, and tomatoes.

kale

Belgian spuds

cabbage

Geneva chard

lettuce

cucumber peppers

wholesome fats

Don't be hesitant to eat fats.

No matter which eating strategy you adopt, your body still needs healthy fats. You should definitely include olive oil and avocado oil in your diet. Avocados, nuts, seeds, olives, and olive oil are all delectable and nutritious additions.

Due to their greater saturated fat content, other fats like butter and coconut oil should only be used occasionally (12 Trusted Source).

SUMMARY

Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.

Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.

3. Move your body

While it's not necessary to exercise in order to lose weight, it can speed up the process. Weightlifting in particular has many advantages.

Lifting weights will help you burn calories and avoid the frequent side effect of weight loss, which is a slowing down of your metabolism (13Trusted Source, 14Trusted Source, 15Trusted Source).
Aim for three to four times a week of strength training. A trainer might be able to assist you in getting started if you've never lifted weights before. Make sure any new fitness regimens are communicated to your doctor as well.
Cardio exercises like walking, jogging, running, cycling, or swimming are excellent for weight loss and general health if lifting weights is not an option for you.
Weight-lifting and aerobics may both aid in weight loss.