If we do not want to regain the lost weight it is very important that after completing the three-week plan we do not return to previous habits and continue to maintain a healthy lifestyle.
21-day plan for effective weight loss
Do you think that in 3 weeks you can lose the extra kilos? Maybe not most of it, but a considerable amount, and what does it depend on? Adding a new habit to your diet and daily activities! Find out more about the 21-day weight loss plan in the following article.
Keep in mind that losing weight is the result of a compendium of well-executed actions. It is important to take care of your lifestyle habits on a regular basis to achieve your goal.
Day-by-day plan to lose weight
You may be a little skeptical and think that it is impossible to lose weight in 3 weeks. However, it is possible. It’s just a matter of going to your doctor and nutritionist and starting to follow their instructions, while improving your overall lifestyle habits – and in the process learning to maintain them in a consistent way – little by little.
Keep in mind that there is no magic formula to lose weight in a short time and those that claim to be, only manage to put your health at risk. Therefore, it is important to always be guided by what your doctor and nutritionist tell you.
On the other hand, keep in mind that each organism is different and what may be “good” for one, may not be at all for another. This is the reason why you should avoid following dietary advice and recommendations from third parties (family, friends, co-workers, etc.) or people through social networks.
Write down your goals in a notebook or paper and leave it in a visible place. Start with a simple exercise routine (for example, go for a walk).
Eliminate liquid sources of calories, i.e. coffee with sugar, soft drinks and alcohol. Replace them with water, green tea and natural fruit juices. Write down what you eat in a worksheet without forgetting anything. Keep in mind that alcohol has been shown to be able to increase the risk of getting sick, beyond affecting body composition.
Perform the second day of training. You can increase the walking distance, the intensity or add another exercise. According to a study published in Obesity Reviews, intervallic exercises are the best for stimulating weight loss.
Change from 3 large meals to 6 small meals each day. Don’t forget to add fruits, vegetables, fiber and protein to all snacks.
Want to learn more? Read: 4 things you can do every morning to lose weight
Make a shopping list of healthy foods and go to the market with it, without adding anything else. If you can’t resist the temptation, it would be good to throw away, give away or even sell the products you are not allowed to consume.
Weigh yourself and write down the kilos in your notebook. Choose an activity to do at least 3 times a week. It can be a sport, a dance class or going out to exercise in a park.
The main sources of vitamin K are vegetables.
Plan the following week’s diet and, if necessary, make another purchase at a fruit, vegetable, legume and greens fair, or at a neighborhood store that carries these types of items. This type of environment has fresh and seasonal foods that invite you to buy what is best for your body.
Continue with your exercise plan. You can hire a trainer or change the exercises yourself so you don’t get bored.
Add to your diet a fruit and a vegetable that you have never eaten before or that you have not enjoyed for a long time. Try to eat them raw or steamed. If you like it, you can look for other healthy ways of eating it to integrate it into your diet whenever you want, but without falling into monotony.
Eliminate sources of trans fats from your diet and do not forget to exercise. These lipids are capable of increasing inflammation, according to a study published in Progress in Lipid Research. This leads to worsening metabolic health.
Make sure you are drinking enough water, always as much as your body asks for.
Pay attention to the amount of fiber you consume per day. At least 35 grams are recommended. If you do not reach this figure, consume a handful of almonds.
Count the calories you consumed on the previous days based on the intake chart. Check how much is the minimum and maximum allowed according to your age, weight and height, as well as the target number of kilos you want to eliminate.
Plan your diet for the following week by shopping and analyzing the foods you have at home. Eat more seasonal fruits.
Change the physical activity you were doing so far or increase the difficulty. You can add more weight, reduce marks or walk longer. You can also add a new set or more exercises to your routine.
Follow a new technique of cooking food in relation to what you have been doing. It can be, for example, steamed or grilled. Try to eat more raw and non-fat menus.
Eat less dinner than the previous days and look for a different source of protein than usual. For example, if you usually eat chicken or tuna, switch to beef or salmon.
Workout to burn 600 calories at home.
Train a little more than the previous session. Revise the loads, times or distances and try adding new exercises.
Review your goals and find out if you are close to your goal. You can weigh yourself or try on clothes from last season that didn’t fit before starting this 21-day weight loss plan.
Shop for the next few days. At this point you will not want to go back to the routine you had three weeks before, because you will look slimmer, but also with more energy and vitality.
Be more precise in your vision and analyze the changes you have made in your life. Strengthen your commitment. You have already created your healthy habit!
What can you eat within your 21-day plan?
Eating slowly is one of the best ways to avoid gas buildup.
“What can I eat?” This is a very common question among those who want to lose weight in a healthy way and without starving themselves. This is because they want to know the alternatives to start re-educating themselves in terms of food and thus add steps to reach their goal.
Some of the options would be the following that we are going to share with you.
Breakfast and snacks
The foods allowed in the 21-day plan are the following:
Skimmed cream cheese.
1 cup of milk (250 ml).
3 cookies without salt or sugar.
2 slices of whole wheat bread.
1 slice of low-fat cheese.
1 teaspoon of sweetener (5 ml).
Don’t forget to read: 11 ingredients for a healthy breakfast.
Lunch and dinner
A bowl of soup is consumed as a starter. The main course is a small piece of meat with cooked vegetables and a portion of salad. As dessert we will take a fruit.
Apple cider vinegar.
Lean red meats.
Dry pasta (not stuffed).
Homemade vegetable soup.
Natural juices without sugar.
Raw or steamed vegetables.
Legumes (lentils, chickpeas, beans).
Brown rice, quinoa, barley, millet or wheat.
Lean white meats (chicken, fish and pork).
Seasonings (ground garlic, cloves, turmeric).
Aromatic herbs (basil, rosemary, thyme).
Raw fruits for dessert (strawberries, peach, orange).
Follow the 21-day weight loss plan
This 21-day plan is only intended as a guide for those people who are in the process of improving their lifestyle habits. It is not a rule, so it can be adjusted according to the needs and objectives of each person. For this, it is always possible to consult with your doctor.