10 Proven Ways to Lose 3 Pounds a Week Without Dieting

This Evidence Based article was written by

You don’t have to go on a crash diet in order to lose weight fast pace. There are plenty of healthy methods to losing weight, and employing any of the strategies below should yield you an impressive amount of weight loss.

There’s no need to do all ten at once, simply start with the one that resonates with you and implement those changes into your life until it seems effortless. It’s not about making the right choice, but making a choice and then making it right by sticking with it and not giving up if things don’t drastically change overnight. So pick one out and get started!

10 Proven Ways to Lose 3 Pounds a Week- without dieting.

1. Eat 3 Meals Plus 2 Snacks

If you tend to skip breakfast, or have a tendency to overdo it at lunch or dinner, switching to three meals a day with two snacks will make all the difference. Time your snacks so that they see you through from breakfast to lunch, and from lunch to dinner. Resist the urge to eat after you’ve had dinner, as this can not only disrupt your sleep, but can be a problem for your digestive system as well.

You’ll find that many diet plans programs have you getting into the idea of eating multiple meals per day and smaller sizes at each, but really it’s just a matter of being strategic and making sure that you don’t run into a situation where you’re super hungry and haven’t planned out your next meal or snack and then grab anything just to appease your stomach.

2. Hydration Therapy (Drink More Water)

It’s easy to get dehydrated, and many of us are and don’t even realize it. Simply drinking more water has been shown to be an effective means of weight loss for many, as it can curb your hunger, and many times the signal for thirst is confused for hunger, so keeping a bottle of water nearby can be very helpful.

It’s also going to help your body flush toxins and other waste from your system, keeping your liver and your kidneys properly engaged. Being well hydrated also means you’ll have improved digestion, as your digestive organs suffer as well from a state of dehydration.

3. Get a Fitness Tracker

Getting an objective look at how much or how little you move per day can be the wake up call needed to spur on more activity. Today’s fitness trackers can record all sorts of data, including how many steps you take, how many stairs you take, and even how well you’re sleeping at night. this information is graphed and presented to you in easy to understand charts so that you can easily determine how good of a day or week you’ve had. You get instant gratification from trying to outdo your best performance, and some of the trackers out there actually make it into a game, translating your data into how high up a mountain you would have climbed.


4. Fill Your Plate with Superfoods

Check out our list of superfoods and start adding more and more of them to your daily meals. They are all designed to give your body all of the vitamins, minerals, and other nutrients it needs, while keeping your fat and calories down so that you can feel energized and light, rather than sluggish and heavy. The upside to eating these types of foods is that they’re helping you live a longer, happier life, as well as the short term benefit of a slimmer waistline and increased energy. The neat trick of filling your plate with good foods is that they’re bumping bad foods out of the picture.

5. Start Playing a Sport

It’s hard to get the motivation to exercise and get active, and getting involved in a sport makes it more fun, and also adds some accountability if you play a team sport or find a buddy to play with. It can be most any sport really, but of course you’ll want to pick one that has you moving around a lot if you plan on losing 3 pounds a week until you reach your goal weight. When you have a race coming up, or a game coming up, it’s easier to motivate yourself to get practicing or get training, rather than just finding the individual motivation to go for a run or to go to the gym.

6. Cut Out Sugar

Cutting out sugar can be hard for many because it is so prevalent in our society. Many sugary candies are labeled fat free, which is technically true, except that the body turns that excess sugar into fat, so in essence sugar is making you fat, and is also wreaking havoc on your blood glucose levels, which can lead to complications if left unchecked. You don’t have to go completely off sugar forever, but going cold turkey is the best way to eradicate it from your life, how to lose weight effectively, and kick any cravings you have. Once you reach the weight you want you can reintroduce it into your diet in small amounts if you find that you even want it anymore.


7. Walk One Hour Every Day

If you change nothing else in your lifestyle and simply start walking for an hour per day, you’ll see your weight reach its natural healthy level in no time at all. This doesn’t have to be a brisk walk either, you can simply go at a relaxing pace, but be sure you go for an hour. Take your walk outdoors in the sunshine for best results, although a treadmill can be used on rainy days. This is a great time to listen to audiobooks, or your favorite tunes to feel good, get your body moving, all in a low impact exercise that’s the most natural in the world.

8. Start Doing Yoga

Yoga is a great exercise for those that want to increase the mobility in their life, achieve an inner state of joy, and also to work up a sweat. You are stretching out the body, increasing flexibility, and allowing it to perform better, all in one activity. You can start off with whichever poses you find that you’re able to do, and work your way up to more complicated ones. It’s something you can practice just about anywhere, and the combination of stretching, strength training, and cardio is sure to help you shed the pounds. The nice part about yoga is that it’s very natural and best way to lose weight, so you’re not forcing the body to do things it wasn’t meant to do.

9. Cut Off Junk Food and Fast Food

It’s really hard to get rid of the junk food that surrounds us each day, but breaking this habit can do wonders for your health and wellbeing and is sure to show dividends when you do your weekly weigh-in. Not only is there no nutritional benefit from eating junk food, hence the name, but it also makes you feel lethargic and makes you less likely to engage in any sort of exercise. By cooking yourself real food you are able to have quality control over what is going into your body, and you’ll be cutting out things like trans fat, partially hydrogenated oils, MSG, and other nasties that can really make a mess of your internal organs, and the way you feel overall.

10. Build Lean Muscle

Building lean muscle is a way to increase your metabolism so you’re burning more calories each day, which in essence will help you lose the pounds. Be aware that when you start shifting your body structure so that it has less fat, and more muscle, you might not see much of a difference on the scale. When losing pounds you want to make sure that you’re tracking the right pounds, as a pound of muscle gained in exchange for losing a pound of fat will make a huge difference to your health, while showing no change on the scale. Get a scale that also measures your body fat percentage so that you can get an accurate reading on the progress you’re making.

Users Comments:

  • barbara

    So why not tell us something we don’t already know…..ugh! @@

    • Leah

      EXACTLY, lol, this article could easily be summarized by simply saying “adopt a healthier lifestyle.” I mean, that’s the basis on any truly effective weight loss strategy anyway. In fact, here’s an article that does a wonderful job of explaining the key factors in a successful and long-term weight loss plan: fatfreeme.net/big5

  • Tom Sturtevant

    I like your site. I’m male playing the back nine of life and I would like to be in much better shape and health than I am right now. I do hope your site will help me .Thank You. Tom S.

  • Francesca Thomas

    Last month – sept 2014 – I decided it was long past time to cut out the sugar, fast food, carbs and cookies. Now I drink only water, and I speed walk for 15 to 30 minutes a day. I also eat 3 meals but NO Snacks. In 6 weeks, I have lost 18 pounds!!!

    • C.serrano

      You have done exactly what I’m trying to do in the same amount of time. My start date is tomorrow, Friday 8-21-15 going on vacation on Friday 10-2-15. So I have exactly 6 weeks. Wish me luck I’m gonna try my best to focus and stay strong. And by the way congratulations

  • Maria

    Hi! What do you guys think about implementing a refeed day into a strict diet plan? A refeed day is basically one day in a two or one week period where you eat a lot of food and than you cut back in calories the days after, according to a page I just read (http://wlzine.com/ways-how-to-lose-weight-fast/ ) it’s supposed to be effective because your body will get used to the food of the refeed day. Anyway, what do you think? Thanks!

    • Monika

      I think it’s a good idea. It’s good for your soul because that day you don’t have to restrict yourself. It’s also good for your body, because the system gets a little confused. If you constantly restrict your calories the body gets used to live on these calories and will burn as little as possible.

  • Sarah

    Great Article, very informative. A lot of people don’t realize just how important drinking water really is.


    water is a natural recourse of health living – some website saying don’t drink water for making your muscles strong – I can promise you – the wanted to sell their products 🙂

    Drink sufficient water – stay healthy and reduce weight

  • Cristina

    I had always been active till I had sugury on my foot and a total hip replacement and thyroid disease. I gained 100 lbs in 4 months, in the past I would have worked it off. Now I need all the help I can get but I’m on disability so very very strapped for money. I guess it just erks me, that if a person has a secret for someone to better themselves it always ends up about the almighty dollar.

  • Nnenna Mba

    I totally love this article,no wasting time for me cause am going to put it to practice and see my self lose weight.Thank you

  • Emma

    Well this was a waste of time

  • Dorothy

    I must say that almost all of the tips are just the same. How you carry all these tips is what really matters because no matter how you plan, it will still depend on your motivation.

  • Ben Menton

    Very basic tips but people often forget them. Good job on this article!

  • Lina

    Great tips!! Really loved your article.

  • engelhrdine

    I really want to lose 10 pound my problem is I cant eat fruit and veggie
    what must I do im vomiting when eat them ?

    • Sky

      I lost 15 pounds eating what I want aka no veggies or fruits here and I’m healthier than most that do eat them. It’s called calorie counting. Eat a small portion each time you eat and I’ve been eating 1200-1400 a day. Very easy to do. Been doing the treadmill for 30mins a day at the least. (some days an hour) at 3.4-3.8. I went from 140-124 and I’m only 5’3. Definitely don’t follow the dumb “superfoods” crap

      • jason

        superfoods idea does work, so does many ideas, its different for everyone which diet or life changes work, for me it was leaning to cook instead of eating out, learning to eat vegies and more fruit with all the other stuff. Truth is ive lost 3 stone in less than 6 months while I’m eating a lot more than I have ever eaten in my life. I love this article cause it lays some simple basics down that people don’t know or have forgotten. They work, all of them, but because were all different well all do slightly different ones or combinations to achieve our goak. If your finding it hard to lose weight on your own then go find a group to join and that might help you loafds too, just having a support structure can help.

  • momma

    I think it was a great article. It has everything we need to live a healthy lifestyle. There are some people who have no idea how to start taking off the weight and these ten simple steps are an excellent place to start. I do agree with the one day a week “free” day. I believe it helps people stay on track longer when you allow yourself to not be perfect all the time. I have no idea why some people thought the information you provided was a waste of time as I liked the “back to basics” approach. I’ve tried many diets and have had success until that one major thing happens and you get thrown off course. I appreciate your article and am considering it a challenge to make all ten steps as part of my life style within a year. I know I will be much better off in the end. If your critics knew it all- why are they still searching for weight loss articles anyway? I wish everyone luck on their journey for a healthier lifestyle. Thanks again!

  • Bob

    I don’t get it. The article is titled “10 Proven Ways to Lose 3 Pounds a Week Without Dieting” and yet you talk about cutting out sugar, junk food and fast food…. that’s a diet.

  • Shahadat

    A lot of people once they listen to the term ‘diet’, they instantly think about consuming much less.Exactly dieting indicates consuming the proper foods in the correct quantity.
    To Explore New Trend in Dieting:
    Fresh Diet

  • James Bergman

    My biggest struggle has always been cutting down on my fatty snacks, especially chips. I think my big problem is that I don’t tend to drink enough even when I have a bottle of water handy, I’ll just have to be more diligent about that. I am also looking for a little advice. I was wondering if taking weight loss supplements helps?

  • leo kost

    thanks lost 30 pounds

  • Rina Rhally

    I lost 6 kg in a week, In the morning,on empty stomach, I drink a big glass of warm watter mixed with juice from half of lemon , 1 teaspoon of honey, and just a few of cumin powder. I did also used a powerful fat burner with raspberry ketone, green tea and green coffee bean, 100% natural take a look ==> http://bit.do/PowerfulKetoneBalance I am in the third week now, the weight loss process has decreased and is much slower , but I am very happy with the results. Before starting this diet I was pretty sure that this will not work, but now I am amazed with the results . I will start do some exercises soon because I want to rich 90kg until the end of may

  • cindy

    Your article sounds good I will start cutting out sugar and more. Really hope it works for me

  • Victoria

    I liked the article, some of the tips was inspirational

  • elis

    Thanks for sharing this great article
    I do yoga everyday and it is true that once you start practicing yoga it becomes necessary for your well being as you discover the great impact yoga does to your body and mind in your everyday life!
    I don´t know if you guys ever considered Yoga as a weight loss program! I discovered a few months ago http://yogaburn.club/best-yoga . It has helped me lose weight with ease, without starving myself. It is a program that last 12 weeks so it is not agressif and you will lose weight progressively and without depriving yourself from the food you love!
    I am so pleased with it I recommend it anytime I can. I have never been in better shape than now!
    One love and remember, to do the Yoga!

  • killa_beast

    I lost 12 pounds with my sister I am a gamer I didnt even fit on my gaming chair I started doing yoga my mother thought its the best

  • Amanda

    I used to be slim in my high school days, but since college I have been gaining weight, so much so, that I now look bad, and everyone around is commenting on my weight. I did try some weight loss programs but honestly could not stick to any for too long, none of them showed results anyway, and my problem is not solved a bit. Please, please can anyone suggest me a good way to lose weight? Thanks in advance.

  • Herb

    “How to lose weight without dieting”
    Proceeds to tell us to eat 3 meals a day, eat super foods, and cut out sugar. The fuck you think a diet is, idiot?

  • Cashel

    “If you change nothing else in your lifestyle and simply start walking for an hour per day, you’ll see your weight reach its natural healthy level in no time at all. This doesn’t have to be a brisk walk either, you can simply go at a relaxing pace, but be sure you go for an hour. “ Um…. really?? Lies. I’ve been walking to work and back (2 hours) and sometimes also the treadmill (an hour, at 15% incline) and around my classroom all day ALL YEAR. I’ve gained 30 pounds and none of my clothes fit. I only drink water, I never eat junk food, and never drink alcohol. I wear a fitbit. I know why I weigh this much–I eat too much. Period. Yes, it’s fruits, nuts, whole grain everything, eggs, vegetables, but you can still be overweight doing all these things if you put too much food in your mouth. Calories in vs. calories out. I don’t understand what the point of this article is. If we live in a reality-based world, it should be titled “10 ways to increase your health”. That is the only truth here..

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