how to lose 3 pounds a week

Loosing 3 pounds per week is a bit much, but nevertheless possible. Before beginning this or any other weight loss method, check with your doctor to make sure you’re healthy enough for a diet and/or exercises plan. Here is how to lose 3 pounds a week (or close to it).

This is how I did it. Perhaps it’s a bit unconventional, but it’s what works for me. In my opinion, loosing weight is mostly about learning to eat right. Exercise has its place and I encourage it in moderation. But primarily it’s all about the food. Changing your eating habits is the essential part.

1. Break Attachment to Food

I began by breaking my psychological attachment to food. I accomplished this by fasting one day per week. Fasting has been in use for both medicinal and spiritual purposes for thousands of years all over the world. In modern culture, it is associated with some forms of detoxing.

My fasts range from 24 to 36 hours. During this time I only drink water. If I am planning on a 36 hour fast, I allow myself a small fruit or cooked vegetable after the first 24 hours. In the beginning, I was also withdrawing from caffeine. So I let myself have a small cup of coffee in the morning of the fast.

As you can see, my fasts are somewhat informal. But there were two things that make them very effective. First, as I mentioned earlier, they brake my psychological attachment to food. We are so used to eating a lot, that often we eat even when we’re not hungry.

Psychologically, my breakthrough came when I realized that I would survive going without food for one day. I realized that I will be fine, nothing bad will happen to me! This new found freedom from food was truly a liberating experience!

2. Let Your Stomach Shrink

There are many benefits of fasting for a day. Among them is that over time, fasting can actually shrink down your stomach. You’ve heard of some people stapling their stomachs. Well I suppose it’s advisable in certain extreme cases, but I wouldn’t want to go under a knife unless I really had to.

Fasting does just that, only naturally. Most of us, stretch out our stomachs daily by consuming excessive amounts of food. But during the fasts, mostly nothing but water came through my system. This let my stomach resume its natural size once again.

Soon after I began my fasts, I noticed that food would fill me up much quicker than before. I learned to become very aware of the moment when my stomach gets full. Once it is, I stop eating. No exceptions.

3. Be Aware of Your Appetite

This is the part that requires extra attention. Food is good, and the temptations are everywhere! Your friends, your family, the all you can eat buffets… So many times we eat purely for the enjoyment alone. We feel the stomachs stretching, but wait, there are so many other dishes that we’re yet to try!

This is going to be your personal choice. Put on the blinders, and stay focused on your stomach and your appetite. Learn to identify when you’re full, and have the will power to stop eating. Continuing weekly fasts will greatly assist you with this.

Also, consider changing your eating schedule around your hunger. If you notice that you’re not hungry at noon for lunch, simply wait until you become hungry. The same goes for every meal. Let your body naturally tell you when it’s time to eat. Learn to listen to your body.

For example, I now don’t have a set time for meals. I usually have a small amount of food with my family, so to maintain their schedule. Then, I may eat a larger meal in the middle of the day when I feel the hunger. And I don’t overeat.

In Conclusion

I no longer fast every week. If I feel that I’m beginning to overeat, or that I’m loosing touch with my appetite, I will do a maintenance fast. Usually this is all I will need to get myself back on track. By the way, I don’t like weight scales or following numbers. Usually I gage my weight by how I fit into my clothes.

The above method has worked for me well. I’m not sure if I ever lost 3 pounds in a week, but overall I’ve lost over 25 pounds and continue to maintain this weight without excessively checking the scale or killing myself at the gym!

Live well. Vlad

8 Responses to how to lose 3 pounds a week

  1. Maria February 7, 2012 at 5:08 pm #


    I read your post about fasting and it really made sence to me so I did my first fast yesterday. I am about 1 kg less or 2.2 pounds.

    If I eat well, regular diet to loose weight will I keep these pounds away plus what I can loose up to my next fast, next monday?

    I love your blog, is full of remarkable ideas from an intelligent man. I also enjoy a lot it´s design.

    Thanks a lot and many regards from Mexico City

    • Vlad February 7, 2012 at 5:37 pm #

      Hi Maria,

      Congratulations on doing your first fast! The first one is the most difficult psychologically. Based on my experience, my advise is not so much to set weight loss goals, but rather to focus on not over-eating between the fasts. Be mindful of how much food your body actually needs.

      The amount of weight loss is really hard to predict because everyone is so different. Just keep doing what works for you and you should loose the weight steadily. Eventually, it should level out at your body’s natural ideal weight. I hope that answers your question.

      Thank you for coming by my site and for your compliments! it’s people like you that keep me motivated. Good luck!


      • Maria February 8, 2012 at 3:12 pm #

        Thanks so much Vlad! I will keep this in mind all the time. Thanks fot your time and advice.


        Maria from Mexico City

  2. Maria February 16, 2012 at 8:26 am #

    2nd. week with my fasting monday. It was much easier and maybe the need to eat more “the day after” is lower. So… I trust you Vlad, for me is really a great way to see how things happens! I will tell you about the results regarding the lost of KILOS in a few weeks if I am able to follow your plan. It´s done for Warriors!!!

    Very kind regards from Mexico!

    • Vlad February 17, 2012 at 2:30 am #

      That’s great Maria! Glad you’re sticking with it. Yes, with practice, fasting should become easier and more natural. Keep in mind that your weight may fluctuate from day to day and that’s OK.

      Stay focused on your appetite to teach yourself when you’re full. You can also contact me directly from the “contact” form on the sidebar if you wish, and I will reply by email.

      Good luck! Vlad

      • Maria February 17, 2012 at 2:55 pm #

        Thanks so much for your support Vlad! I really appreciate all your help.

        I send you a hug from Mexico City,

        Maria Teresa

      • Courtnee May 1, 2012 at 12:16 am #

        Vlad, do you reccomend no exercise on those fasting days or very little exercise?

        • Vlad Rapoport May 1, 2012 at 12:37 am #

          Hi Courtnee,

          That’s a good question. Even though it’s only a one day fast, I would suggest staying away from physical activity. Also, it’s a good idea to schedule your fasts on days when you don’t anticipate stress of any kind.

          Good luck! Vlad