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 plan to lose weight
Do you think that in 3 weeks you can lose the extra kilos? Maybe not mostly, but a considerable amount. What does it depend on? To add a new habit to your diet and daily activities! Find out more about the 21-day plan to lose weight in the following article.
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. It's just a matter of going step by step or day by day adding or removing something from your diet and habits. Start as soon as possible and you will see the results!
1st day
Write your goals in a notebook or paper and leave it in a visible place. Start with a simple exercise routine (for example, going for a walk).
2nd day
Eliminate sources of liquid calories, i.e. coffee, soft drinks and alcohol. Replace them with water, green tea and natural juices. Write what you eat on a sheet (without forgetting anything).
3rd day
Carry out the second day of training. You can increase the walking blocks or add another exercise.
4th day
Switch from 3 large meals to 6 small meals each day. Don't forget to add fruits, vegetables, fiber and proteins to all snacks.
5th day
Make a shopping list with healthy foods and go to the market with it (don't add anything else). If you won't be able to resist the temptation, it would be a good idea to throw away, give away or even sell the products that you are not allowed to consume.
6th day
Weigh yourself and write down the kilos in your notebook. Choose an activity to do at least 3 times a week. It could be a sport, a dance class, or going out to exercise in the park.
7th day
Plan the diet for the following week and, if necessary, make another purchase at a fair or organic and health food store.
8th day
Continue with your exercise plan. You can hire a trainer or change the exercises yourself so as not to get bored.
9th day
Add a fruit and vegetable to your diet that you have never eaten before or that you haven't enjoyed in a long time. Try to consume them raw or steamed .
10th day
Eliminate sources of trans fat 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 you do sports).
12th day
Pay attention to the amount of fiber you consume per day. At least 35 grams is recommended. If you do not reach this figure, consume a handful of almonds (which also help you control your appetite).
13th day
Count the calories you consumed the previous days based on the intake sheet. 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.
14th day
Plan your diet for the following week by shopping and analyzing the foods you have at home. Eat more fruits (blueberries, raspberries or blackberries, for example).
15th day
Change the physical activity you were doing until now or increase the difficulty. You can add more weight, reduce marks, or walk more blocks. You can also add a new set or more exercises to the routine.
16th day
Follow a new food cooking technique in relation to what you have been doing. It can be, for example, steamed or grilled. Try to eat more raw and fat-free meals.
17th day
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 meat or salmon.
18th day
Train a little more than the previous session . Review loads, times or distances and try to add new exercises.
19th day
Review your goals and find out if you are close to reaching your goal . You can weigh yourself or try on clothes from the previous season that didn't fit before starting this 21-day plan to lose weight.
20th day
Do the shopping for the next few days (at this point you won't want to go back to the routine you had three weeks before, because you will look slimmer, but also with more energy and vitality).
21st day
Be more precise in your vision and analyze the changes you have made in your life. Strengthen your commitment. Keep going. You have already created your healthy habit!
What can I eat?
This is a very common question among those who are dieting. Some of the options available to consume while following your 3-week weight loss plan:
Breakfast and snack
The allowed foods are:
- 1 cup skimmed milk (250 ml)
- 1 teaspoon sweetener (5 ml)
- 2 slices of whole wheat bread
- 1 slice of low-fat cheese
- 3 cookies without salt or sugar
- Oatmeal
- Raisins
- Skimmed cream cheese
Lunch and dinner
A bowl of soup is consumed as a starter. The main dish is a small piece of meat with cooked vegetables and a portion of salad. For dessert we will have a fruit.
- Lean white meats (chicken, fish, pork belly)
- 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 (best if homemade)
- Olive oil
- Apple vinager
- Lemon juice
- Natural juices without sugar
- Raw fruits for dessert (strawberries, peaches, orange)
- Light gelatin
- Fruit compotes (apples, pears)
- Nonfat yogurt
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