How do I lose 3 kgs of body weight in 3 days?
Losing weight is an art form. Everyone has their own approach, but there are some general principles that apply to 99% of people. Losing 3 kgs is an insane target, so tag a long with me. We’ll analyse different strategies and see if and how they are possible!
The caloric deficit approach.
Losing 3 kg of pure fat in 3 days is impossible through a caloric deficit. A pound of fat is 3500 calories, and a kilo is roughly 2.2 pounds. Meaning, that you would need to be in a 7700 calorie deficit to burn 1 kg of fat. Losing 3 kg of pure fat would mean being in a 23100 calorie deficit over 3 days.
The dehydration approach.
However, if you are talking about body weight the story is a bit different. It is extremely unhealthy and not recommended, but it might be possible. You’ll need to severely dehydrate yourself and practically starve yourself.
Martial artists often make weight through dehydrating themselves prior to a weigh in, so they can be as muscular as possible in the ring.
Technically speaking, you could do that too, but it might come with some serious health implications.
The recommended approach.
Instead of that, I’d recommend you to find your Total Daily Energy Expenditure, and start out by eating 300 calories less than that.
So, if your TDEE is 2500 calories, aim to eat 2200 calories and see what happens on the scale. Losing weight can be done rather quickly, but 3 kgs in 3 days is just absurd.
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