10 Proven Ways to Lose 3 Pounds a Week Without Dieting

You don’t have to go on a crash diet in order to lose weight at a 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 3 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 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, 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, 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.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

You may also like:


  1. barbara says:

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

    • Leah says:

      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

  2. Tom Sturtevant says:

    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.

  3. Francesca Thomas says:

    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 says:

      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

  4. Maria says:

    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 says:

      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.

  5. Sarah says:

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

  6. WHOCARES says:

    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

  7. Cristina says:

    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.

  8. Nnenna Mba says:

    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

  9. Emma says:

    Well this was a waste of time

  10. Dorothy says:

    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.

  11. Ben Menton says:

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

  12. Lina says:

    Great tips!! Really loved your article.

  13. engelhrdine says:

    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 says:

      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

  14. momma says:

    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!

  15. Bob says:

    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.

  16. Shahadat says:

    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

  17. James Bergman says:

    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?

  18. leo kost says:

    thanks lost 30 pounds

  19. Rina Rhally says:

    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

  20. cindy says:

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

  21. Victoria says:

    I liked the article, some of the tips was inspirational

Leave a comment


All material provided at Bembu.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at Bembu.com do not represent the views of each and every author or contributor to Bembu.com. The publisher of this site is not responsible for any errors or omissions in any content herein.


Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.