How To Lose 8 Pounds in 3 Weeks (No Exercise)

Losing 8 pounds in 3 weeks without exercise is absolutely possible.

And there's only one safe way to do that.

Have you ever heard of phrase fitness is 80% diet and 20% workouts?

Well, as cliché as it sounds, it's very correct.

It doesn't matter what fitness products or inventions hit the market, there's only one true ultimate way to lose weight and that is – being in a calorie deficit.

It's not rocket science, it's just simple biology.

The thing is, our body needs a certain amount of calories to function and that amount of calories varies depending on our body structure and activity levels.

So if you don't consume a certain amount of calories that the body needs for the day, it will start to steal some calories from your fat storage.

You see where this is going?

If you consume too much calories than your body needs for the day, it will store the surplus calories as fat all over your body.

So this leads to the other question…

How do I know the amount of calories I NEED DAILY?

It's very easy to find out. You're going to use a calculator called TDEE.

TDEE stands for “total daily energy expenditure”.

What it does is calculate how many calories your body burns within a 24 hour timeframe.

So for example, if it says your TDEE is 2500 calories a day, you'll need to consume 2000 calories daily in order to lose weight.

That's basically 500 calories taken out from your fat storage every day!

If you keep it up, your belly, thigh, back and arm fat will start to decrease. You can use an app to help track your calories which will make it very easy for you.

Check out MyFitnessPal app. It's free and it's very easy to use.

This concept is even proven with junk food

To prove this concept, even Mark Haub(1), the Professor of Human Nutrition from Kansas State University did an experiment.

The professor just ate sugary snacks like Oreos, cereals, Doritos and Twinkies but made sure that it's less than his required TDEE.

He consumed only 1800 calories a day when his TDEE was 2100 calories daily.

Guess what happened?

He lost 27 pounds in just two months!

All because he eat below his daily caloric requirement as he explains in the short video below.


Very important note: This experiment was done to prove the concept. This post isn't suggesting that you start eating junk food to lose weight. You can have a treat occasionally, but don't make it a major part of your diet.

things to remember

Don't overdo it

There's a limit to your calorie deficit, meaning your body needs a minimum amount of calories to function smoothly.

Never go on a starvation diet, it is dangerous.

For women, it's best to eat at least 1300 calories per day and for men 1900 calories daily.

Get Your Macro and Micro nutrients

Macronutrients are as follows:

  • Protein – which is responsible for muscle repair and growth.
  • Carbs – This is what gives your body energy.
  • Healthy fats – this help your metabolic health to function smoothly.

As for micronutrients, these includes vitamins and minerals that you can get through fruits and vegetables.

The beauty about this concept is that you can eat your favorite treat and still lose weight as long as you're in the calorie deficit.

But again, eat treats in moderation never over eat junk food.

They can become addicting and will mess up all of your hard work.

However, the main thing is that you should never ignore your macro and micro nutrients.

You'll end up starving yourself which will lead to malnutrition.

Don't put your trust in pills

This one is very tricky because the market is flooded with a lot of toxic products and few good ones.

Some might help in the weight loss process but they have very minimal effect like reducing appetite.

The thing is, nothing works as effective as eating less calories than your body needs for the day.

If you want to stay fuller for long then add more fiber to your diet with whole grain foods and fruits.

Here are some of the ultimate foods that keeps you full for longer time.

Boiled potatoes, eggs, chicken and beef, fish, soups, green vegetables, cotton cheese, legumes, fruits like apples, nuts and lightly salted popcorn.

Start cooking healthier

It's easy to sabotage your fitness goals without even noticing. This can happen in the way that you prepare your food.

For example, cooking with too much oil, butter and sauces will slow down your weight loss progress or even cause you to hit a plateau.

Two of the biggest culprits are sauces and seasonings, as most of them are packed with a lot of sugar and additives that will just increase your calorie count.

So make sure to read the label to see what ingredients are included and choose appropriately.

What you can do:

  • Go for cooking methods that use little to no added fat like steaming, grilling, boiling and roasting.
  • Instead of using the typical vegetable oil use extra virgin olive oil or coconut oil. By adding these healthy monounsaturated fats to your diet they help to speed up your weight loss process and reduce the risk of heart disease and obesity.
  • Stay far from cooking techniques that involve deep fat frying. Make sure to avoid using margarine as it's packed with tons of fat.
That's basically it!

It's a simple concept that anyone can implement, no matter what your economic situation is.

Losing fat is always centered around calorie deficits.

Of course, exercising will help as it speeds up the process but remember, the title of this post is how to lose 8 pounds in 3 weeks without exercising.

So make sure to find out your TDEE using the calculator mentioned above and start tracking your calories using the MyFitnessPal app.

But most of all, remember that the key thing here is consistency!.

Make sure that you eat below your TDEE and always make sure to eat the right amount of micronutrients and macronutrients while you're under the calorie deficit.

If you can do this you will absolutely lose weight and reach your ideal body goal!🏆