In a healthy and sustainable way, you can expect to lose about 3 to 6 pounds (approximately 1.4 to 2.7 kg) over the course of three weeks. This corresponds to the commonly recommended weight loss rate of 1 to 2 pounds per week

. Key points to consider:

• Initial weight loss may be somewhat higher due to water weight loss, especially if you reduce carbohydrate intake, but this will stabilize after the first week or two

• Losing more than about 2 pounds (1 kg) per week consistently is generally considered too rapid and may not be safe or sustainable

• Weight loss depends on factors like your starting weight, hormones, diet, and activity level, so individual results vary

• Combining calorie reduction (around 500 calories less per day) with moderate exercise is the most effective and healthy approach

Trying to lose more than 6 pounds in three weeks can risk muscle loss, metabolic slowdown, or rebound weight gain, so aiming for a steady 1-2 pounds per week is best for lasting results

. In summary, a realistic and safe weight loss target in 3 weeks is about 3 to 6 pounds.