If we do not want to regain the lost weight, it is very important that after finishing the three-week plan we do not return to previous habits and continue with a healthy routine.
21-Day Weight Loss Plan
Do you think you can lose those extra pounds in 3 weeks? Maybe not most of them, but certainly a considerable amount. What does it depend on? Adding a new habit to your diet and daily activities! Learn more about the 21-day weight loss plan in the following article.
Day-by-day plan to lose weight
You may be a little skeptical and think it's impossible to lose weight in 3 weeks. It's just a matter of taking things step by step or day by day, adding or subtracting something from your diet and habits. Start as soon as possible and you'll see the results!
1st day
Write your goals down on a notepad or piece of paper and leave it somewhere visible. Start with a simple exercise routine (e.g., going for a walk).
2nd day
Eliminate liquid calorie sources, such as coffee, soda, and alcohol. Replace them with water, green tea, and natural juices. Write down what you eat on a spreadsheet (don't forget anything).
3rd day
Complete the second training session. You can increase the number of blocks you walk or add another exercise.
4th day
Switch from 3 large meals to 6 small meals each day. Don't forget to include fruits, vegetables, fiber, and protein in every snack.
5th day
Make a shopping list of healthy foods and take it to the market with you (don't add anything else). If you can't resist the temptation, it's a good idea to discard, give away, or even sell the products you're not allowed to eat.
6th day
Weigh yourself and record your weight in your notebook. Choose an activity to do at least three times a week. It could be a sport, a dance class, or just exercising in the park.
7th day
Plan your diet for the following week and, if necessary, make another purchase at an organic or health food store or fair.
8th day
Continue with your exercise plan. You can hire a trainer or change the exercises yourself to avoid getting bored.
9th day
Add a fruit or vegetable to your diet that you've never eaten before or haven't enjoyed in a while. Try eating them raw or steamed .
10th day
Eliminate sources of trans fats from your diet and don't forget to exercise.
11th day
Make sure you are drinking enough water (2 liters in winter and 3 liters in summer or on days when you exercise).
12th day
Pay attention to the amount of fiber you consume per day. The recommended intake is at least 35 grams. If you don't reach this limit, eat a handful of almonds (which also help control your appetite).
13th day
Count the calories you consumed in previous days based on the intake sheet. Check the minimum and maximum allowable calories based on your age, weight, and height, as well as your weight loss goal.
14th day
Plan your diet for the following week by shopping and analyzing the food you have at home. Eat more fruit (blueberries, raspberries, or blackberries, for example).
15th day
Change the physical activity you've been doing up until now or increase the difficulty. You can add more weight, reduce your pace, or walk more blocks. You can also add a new set or more exercises to your routine.
16th day
Try a new cooking technique that's related to what you've been doing. It could be, for example, steaming or grilling. Try to eat more raw and fat-free dishes.
17th day
Eat less for dinner than in previous days and find a different source of protein than usual. For example, if you usually eat chicken or tuna, switch to beef or salmon.
18th day
Train a little harder than the previous session . Review the loads, times, and distances and try adding new exercises.
19th day
Review your goals and see if you're close to reaching them . You can weigh yourself or try on clothes from last season that didn't fit you before starting this 21-day weight loss plan.
20th day
Do your shopping for the next few days (by now you won't want to go back to the routine you had three weeks ago, because you'll look slimmer, but also more energetic and vital).
21st day
Be more precise in your vision and analyze the changes you've made in your life. Strengthen your commitment. Keep going. You've now created your healthy habit!
What can I eat?
This is a very common question among dieters. Some of the options available to consume while following your 3-week weight-loss plan:
Breakfast and snack
The allowed foods are:
- 1 cup of skimmed milk (250 ml)
- 1 teaspoon of sweetener (5 ml)
- 2 slices of whole wheat bread
- 1 slice of low-fat cheese
- 3 unsalted and sugar-free crackers
- Oatmeal
- Raisins
- Low-fat cream cheese
Lunch and dinner
A bowl of soup is served as a starter. The main course is a small piece of meat with cooked vegetables and a portion of salad. For dessert, we will have fruit.
- Lean white meats (chicken, fish, pork loin)
- Lean red meats
- Raw or steamed vegetables
- Leafy vegetable
- Brown rice, quinoa, barley, millet or bulgur wheat
- Legumes (lentils, chickpeas and beans)
- Dry pasta (not filled)
- Seasonings (ground chili, cloves, turmeric)
- Aromatic herbs (basil, rosemary, thyme)
- Vegetable soup (preferably homemade)
- Olive oil
- Apple cider vinegar
- Lemon juice
- Natural juices without sugar
- Raw fruits for dessert (strawberries, peach, orange)
- Light gelatin
- Fruit compotes (apples, pears)
- Skimmed yogurt
WE RECOMMEND:
100% natural Ehui fiber for weight loss, weight control, diabetes, cholesterol, triglycerides, and uric acid. It is an antioxidant.
