A 21-Day Weight Loss Program For Effective Weight Loss
If you do not want to regain the lost weight, it is very important that after completing the three weeks of the program, you do not return to your old habits and continue to maintain a healthy lifestyle. Do you think that in 3 weeks you can lose your extra pounds? Maybe not all, but a good part! Discover without delay this 21-day weight loss program.
Keep in mind that weight loss is the result of well-executed actions. It is important to adopt good lifestyle habits to achieve this goal.
A 21-day weight loss program
You may be a little skeptical and think that losing weight in 3 weeks is impossible. However, it is possible. You just have to go to the doctor and the nutritionist and follow their instructions, while improving your general lifestyle habits, which you will then have to maintain.
Remember that there is no magic formula for losing weight in a short time and those who claim this is only putting their health at risk. On the other hand, each organism is different: what may be “good” for one may not work at all for another. This is the reason why you should avoid following dietary advice and recommendations from third parties (family, friends, colleagues, etc.)
1st day
Write down your goals in a notebook or on paper and leave them somewhere visible. Start with a simple exercise routine (eg, going for a walk).
2nd day
Eliminate sources of liquid calories, namely coffee with sugar, sodas and alcohol. Replace them with water, green tea and natural fruit juices. Write what you eat on a sheet without forgetting anything. Keep in mind that alcohol has been shown to increase the risk of getting sick, beyond affecting body composition.
3rd day
Increase the distances of your walks, their intensity, or add another exercise. According to a study published in Obesity Reviews, interval exercises are best for boosting weight loss.
4th day
Go from 3 big meals to 6 small meals a day. Remember to add fruits, vegetables, fiber and protein to all snacks.
5th day
Make a shopping list of healthy foods and go to the market with it, without adding anything else. If you cannot resist the temptation, it would be good for you to throw away, give away or even sell the foods you are not allowed to eat
6th day
Weigh yourself and record your weight in the notebook. Choose an activity to do at least 3 times a week. It can be a sport, a dance class or a walk in the park.
7th day
Plan next week’s diet and, if necessary, make another purchase at a produce fair or neighborhood store that carries such items. This type of environment offers fresh and seasonal foods that will invite you to acquire what is best for your body.
8th day
Continue with your exercise program. You can hire a trainer or modify the exercises yourself so that you don’t get bored.
9th day
Add a fruit and vegetable to your diet that you have never eaten before or haven’t eaten in a long time. Try eating them raw or steamed. If you like it, you can find other healthy ways to eat it to incorporate it into your diet whenever you want, so you don’t fall into monotony.
10th day
Eliminate sources of trans fat from your diet and don’t forget to exercise. These lipids are able to increase inflammation, as indicated by a study published in Progress in Lipid Research. This leads to the deterioration of metabolic health.
11th day
Make sure you drink enough water. And this, for as long as your body needs it.
12th day
Pay attention to the amount of fiber you consume per day. At least 35 grams is recommended. If you don’t reach this number, eat a handful of almonds.
13th day
Count the calories you consumed in the previous days according to the intake chart. Check what is the minimum and maximum allowed according to your age, weight, height and goal.
14th day
Plan your diet for the following week by shopping and analyzing the foods you have at home. Eat more seasonal fruits.
15th day
Change your physical activity or increase the difficulty. You can add more weight or walk longer. You can also add more exercises to your exercise routine.
16th day
Use a new food cooking technique. For example steam cooking. Try eating more raw, fat-free foods.
17th day
Eat less than the previous days and consume another source of protein. For example, if you usually eat chicken or tuna, switch to meat or salmon.
18th day
Strengthen physical exercise. Check loads, times or distances, and try adding new exercises.
19th day
Review your goal and see if you are close to achieving it. You can weigh yourself or try on clothes that didn’t fit before you started this 21-day weight loss program.
20th day
Do your shopping for the following days. At this point, you don’t want to go back to the routine you had three weeks ago, because you look leaner and have more energy and vitality.
21st day
Clarify your vision and analyze the changes you have made in your life. Strengthen your commitment. Carry on. You have just adopted healthy habits!
Foods included in this 21 day program
“What can I eat? This is a very common question among those who want to lose weight in a healthy way and without starving. These people want to know the alternatives to start their rehabilitation in food and thus achieve their goal. We have a few options for you below.
Breakfast and snack
- Raisins
- Fruits
- groats
- Skim cream cheese
- 1 cup milk (250ml)
- 3 cookies without salt or sugar
- 2 slices of whole wheat bread
- 1 slice of light cheese
- 1 teaspoon of sweetener (5 ml)
Lunch and dinner
As a starter, eat soup. The main dish should consist of a small piece of meat with cooked vegetables and a salad. For dessert, opt for fruit.
- Light gelatin
- leafy vegetable
- Lemon juice
- Olive oil
- Fat-free yogurt.
- Apple vinegar
- Lean red meat
- Dried pasta (unfilled)
- 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 fruit for dessert (strawberries, peach, orange)
An effective 21-day program for weight loss
This 21-day program is a guide for people who are in the process of improving their lifestyles. It is not a standard, so it can be adjusted according to individual needs and goals.
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