10 Proven Ways to Lose 3 Pounds a Week Without Dieting

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.

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29 Comments

  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

      • jason says:

        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.

  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

  22. elis says:

    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!

  23. killa_beast says:

    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

  24. Amanda says:

    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.

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