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Sustainable weight loss over three weeks involves creating a 500–1,000 calorie daily deficit, focusing on high-protein, high-fiber diets, and engaging in 150 minutes of moderate aerobic activity. Expert guidance suggests limiting processed foods, staying hydrated, and incorporating strength training to achieve a healthy reduction of 1–2 pounds per week. For a structured 3-week plan, visit NHS Weight Loss Plan app . Tips to help you lose weight - NHS