When you create deficit of 3500 calories you will be losing a pound. You can lose weight by cutting calories, exercising and being active overall. You can lose 3 pounds in a week by reducing up to 10500 calories per week through making lifestyle choices. Your daily calorie requirement is mainly based on your gender, current body weight and the level of exercise. For example, a sedentary thirty year old man should eat about 2400 calories, a moderately active man should eat 2800 calories and an active man should eat about 3000 calories. As a first step, you will have to calculate the amount of calories you eat per day.
Busy people find it difficult to keep a tab on their daily calorie intake. They can opt for meal programs like Nutrisystem which provides convenient plans to follow. In fact, their recent launch Turbo 13 claims to offer up to 13 lbs and 7 inches of weight loss in the first month. This diet plan is mainly offered in the first month to kick start the weight loss process in you. The plan delivers a Turbo Takeoff kit in the first week which includes 7 breakfasts, lunches, dinners, protein shakes, bars and turbo boosters. However, after completing the Turbo 13 you will have to switch to any of the standard plans of Nutrisystem. Go through this review of the new turbo 13 program from nutrisystem to know more about the plan.
Alternately, you can find some easy substitutions to cut calories from your daily consumption. Instead of meat, you can add mushrooms to your daily diet. This way you can cut up to 300 calories form your daily diet. Replace all the fatty dairy products that you consume with low fat or no fat dairy options. This way you will be able to cut 900 calories from the entire dairy consumption. Substitute your alcoholic beverages with water or tea and replace the refined foods with fruits and vegetables.