3 week diet plan to lose 20 pounds is a ground-breaking diet plan that will help you to lose 20 pounds in three short weeks. This is an extreme plan that requires not more than one hour per day of your time. I hope this diet plan will be useful for you.
How to Lose 20 Pounds in 3 Weeks
Do you need tips on how to lose 20 pounds in 3 weeks?
It doesn’t matter how much weight you are planning on losing; having a guided plan will come in handy.
Your plan will mostly need a lifestyle overhaul.
But how much weight you lose will also depend on your current body and goal and how fast you want to achieve the results.
Are you in a hurry to lose 20 pounds for whatever reason?
Then, we have some guide on how to shed off those last 20 pounds in 3 weeks!
How fast can I realistically lose 20 pounds?
Realistically speaking, it could take you 5 to 6 months to shed off 20 pounds.
For health reasons, it is best that you lose weight at a low and steady rate. That means losing about 0.5 to 1lbs every week.
With this, you will be losing almost 2 to 5 pounds every month.
How many pounds can you lose in 21 days?
Are you giving yourself 3 weeks to lose some weight?
Using the above weight loss recommendation, you can expect to lose 1.5 pounds to 3 pounds in 21 days.
However, with a diet and exercise plan, and a lot of determination, you can lose more in 21 days.
If your goal is to lose more weight in such a short period, you can expect to lose up to 23 pounds.
How Can I Lose a lb a Day?
Losing a single pound a day is not as easy as it sounds. To lose an lb a day, you need to burn about 3500 calories.
Keep in mind that your body needs between 2000 and 2500 calories every day to maintain your routine.
If you are working towards losing a pound every day, it only means starving yourself. In addition, you have to exercise to ensure you lose the extra calories.
However, this rapid weight loss journey is not recommended.
It comes with some risks, including deficiency of essential minerals, brittle bones, dehydration, and lower metabolism.
How to Lose 20 Pounds in 3 Weeks
Losing 20 pounds in 3 weeks looks and sounds like quite a stretch because it is.
However, health experts do not recommend you lose a lot of weight at a fast rate. Going slow provides you with more consistent results.
But it doesn’t mean you can’t do it in a short period, either. Some have done it, and you can if you are up to the task.
Here’s how you can go about it:
1. Eat More Proteins
When you are on a rapid weight loss journey, the best way to go about it is to eat more proteins.
First, high protein consumption helps in reducing your appetite and calorie intake.
The best time to consume proteins when trying to lose weight is during your breakfast.
Studies show that a high protein diet helps in reducing ghrelin levels.
Ghrelin is the hormone behind your feeling of hunger. Lower levels mean you will feel full, reducing how much you eat in a day.
Proteins will also help in preserving your metabolism, muscles and reduce your belly fat.
Consider adding seafood, eggs, legumes, poultry, and nuts to your meal plans for a healthy protein intake.
2. Keep Track of Your Calories
Losing weight involves losing more calories than you consume.
That means keeping track of your calories to help you know how much you are consuming and how much you need to lose.
While you can eat fewer calories to lose weight, if you are exercising, you will need to note down how many calories you are burning after every workout.
3. Say NO to Unnecessary Refined Carbs
Carbs are are an enemy to anyone on a weight loss journey, whether it is rapid or not.
Health experts recommend consuming 225 to 325 grams of carbs every day. That means in your daily calories intake, at least 45% to 65% needs to be carbs.
The problem with unrefined carbs is that they lack the necessary fiber and nutrients you need.
Worse, they are highly digestible, and your body absorbs them pretty fast. This leads to spikes in your blood sugar levels, which only leads to feeling hungry.
As a result, you will be eating more than the necessary amount of food you need, which derails your weight loss goals.
To ensure that you consume healthy amounts of the required carbs, switch from refined carbs, like white bread and pasta, to whole grains like brown rice and quinoa.
4. Add More Fiber to Your Meals
According to studies, having at least 30g of fiber every day can go a long in boosting your rapid weight loss goals.
That’s because your body digests fiber content slowly, meaning you will be emptying your stomach less.
With this, you will stay full for longer, which in turn reduces your food intake.
To ensure you attain your weight loss goals, try to consume at least 33g of insoluble fiber every day.
The best foods for this fiber content include veggies, fruits, seeds, nuts, and whole wheat.
5. Have a Workout Routine
Whether you are losing weight rapidly or not, exercising is the key to achieving your goal.
But when you are on a rapid weight loss plan, this is a daily routine you have to embrace.
And it is more than doing cardio in your living room and waiting for the results. You will also need to add resistance training to your routine.
As you shed off weight fast, there is a high possibility of having saggy skin left when burning the fat.
Resistance training adds more muscles in areas where you burn the extra fat and helps you maintain a good body. It will also build endurance and strength.
6. Eat Slowly
Yeah, you read that right. Did you know that eating fast could lead to a higher intake of calories?
Or reduce the satiety hormones, meaning you might overeat since you will not feel like you have a full stomach?
So, take your time when having any meal. Do not rush your meal times, and it will help reduce how much you eat plus the calories you consume.
All of these are excellent components to reducing weight.
7. Stay Hydrated
Believe it or not, water is a significant component of your weight loss journey.
While it is essential to keep hydrated throughout the day, it also helps you stay full, reducing any chances of overeating.
Also, try drinking at least a glass of water before your meals for the same reason.
This 3 Weeks Diet Plan To Shed Unwanted Kilos!
You have to follow a simple equation to lose weight- more calories out and fewer calories in. Counting calories will give you a fair idea of how many calories you are consuming and avoiding. It will not only help you track your weight loss process but will also motivate you to follow the diet plan. According to experts, a person should reduce 500 calories from his total calorie intake in the first week, and reduce 500 calories more in the next week.
Cut Down On Refined Carbs
Refined carbs may have zero nutritional value but they pose a serious risk to health. They can cause blood sugar spikes and lead to obesity. Several studies have proven that a diet high in refined carbs leads to belly fat or abdominal obesity.
Say No To Sugar
Cut down on the refined sugar and foods containing added sugar, as they can harm our health to a much greater extent. They can not only lead to weight gain but can also cause obesity, diabetes and heart disease in the long run. So, steer away from sugar.
Avoid Dressing And Sauce
If we are saying that you should eat salad, that doesn’t mean you have to top it up with sauces or salad dressings. These are loaded with flour, sugar and salt which will give you nothing except fat!
Increase Fiber Intake
Consuming more dietary fiber can work wonders for weight loss. Dietary fiber is a good carb that we cannot digest and absorb. It helps in breaking down fat into short-chain fatty acids, and increase the number of good gut bacteria. According to a study, it was found that people with a greater variety of gut bacteria have a lower risk of belly fat.
Portion Your Meals
If you thought that eating healthy won’t make you fat, you’re highly mistaken. Along with eating healthy, it is important to practice portion control as well. Eat in a small plate and fill half of your plate with veggies, one fourth with whole grains and the rest with protein.
Avoid Processed Foods
Processed foods like sausage, salami, beverages, ready-to-eat foods, packaged foods and frozen foods contain high amount of sugar and sodium. These foods are also loaded with preservatives, flavouring agents and artificial colours and have reduced nutritional value and are high in calories.
If you are planning to shed kilos, consuming beverages like soda, packaged juice, cold drinks, coffee or tea with crème and sugar are a big NO! These are loaded with artificial sweeteners, preservatives, and carbonated water which will only lead to weight gain.
Exercise Is A Must
You must have heard that weight loss depends on 70 per cent on your diet and 30 per cent on your workout. So, do some light weight training. You can go for a brisk walk, or climb stairs more often, or do basic cardio for 15 to 20 minutes daily. This will not only help you lose weight but will also tone your muscle and give you a more sculpted look.
A high-protein and low carb diet is great for weight loss. It reduces energy intake, maintains muscle mass, and prevent you from gaining weight.
Get Some Sleep!
Do you often spend your nights watching movies or shows? If yes, you need to stop it as improper sleep causes weight gain. Yes, you read it right. Several studies have shown that when people sleep less than 7-8 hours a day, they have increased levels of a hunger hormone called ghrelin and decreased level of fullness hormone, which could lead to overeating and weight gain.
Another study has shown that if a person sleeps for 5 hours a day, he consumed more carbs and gained nearly 2 pounds.
Start Your Day With A Glass Of Honey Water
This weight loss tip isn’t difficult to follow, is it? Drinking honey water on an empty stomach is the easiest thing you can do to lose weight. This drink will not only help to cut down fat but also let your body soak up the vitamins- making your immune system stronger.
Drink Adequate Water
You must have heard this that drinking 8 glasses of water can help you lose weight. According to the Journal of Clinical Endocrinology and Metabolism, if a person increases his water consumption by 1.5 litres a day would burn an extra 17,400 calories which means losing approx 5 pounds!