How to lose weight in three weeks

Everyone who wants to lose weight wants to see an immediate result.  That's just the extra weight did not appear overnight, and overnight you can not get rid of it.  In this case, patience is a key factor, but if you follow a strict diet and exercise schedule, you can safely expect an average loss of 0.5 to 1.5 kg per week for the first three weeks.

Method 1 of 3: Make changes to your diet

 

1- Forget about all the newfangled diets

 Of course, they can give some quick results, but such diets are hardly good for health, and the effect of them never persists. As a rule, this is just an advertising move that does not imply a balanced diet.  During this diet you will not receive key nutrients.  In addition, most people again gain weight immediately after a diet.

2- Reduce your calorie intake

 If every day you just burn about 500 calories more than you consume, this can lead to a loss of 0.5–1 kg per week.  By counting calories, you can more accurately compare how much you consume daily and how much you burn during exercise.

🔹However, there is a certain limitation on how many calories can be cut without harming your health.  For example, if you plan to play sports one hour a day for quick results, you should still consume at least 1200 calories daily - at least.  For comparison: basically the daily norm is 2000 calories

3- Focus on healthy eating options

 In order to see quick results without harming your health, focus on vegetables, eggs, soy products, skinless chicken breast, fish, seafood, grains, nuts, legumes, beans, dairy products with a low percentage of fat and 95% lean meat.  Choose healthy carbohydrates like long grain rice, quinoa, oatmeal, and barley.  Eat fruit as a treat.  A wide variety of these options will allow you to save nutrients in the diet, while eliminating excess carbohydrates, sugars and animal fats.  It sounds easy, but easier said than done.

🔹Most portioned recommendations are based on a calculation of 2,000 calories per day.  However, in order to see quick, safe health outcomes from your efforts, you need to adjust your calorie intake to your workout routine.  Never fall below the daily calorie intake described in step two.

4- Control serving sizes

 Some people mistakenly believe that if there are a lot of healthy products, it will still benefit the body.  However, even if you eat well, you still need to control the portion sizes.  To get a better idea of ​​the right serving sizes when it comes to healthy eating, consider the following: 

🔹the serving size of complex carbohydrates, such as vegetables, grains and fruits, should be the size of your fist;

🔹a portion of proteins should be placed in your palm;

🔹a serving of nuts should also fit in your palm.

5- Eliminate snacks and sweets from the diet

 Most people can’t even imagine how much the daily calories consumed increase along with unnecessary snacks and sugary drinks.  Eliminate as many of these foods from your diet as possible.  Unfortunately, this includes desserts.

🔹When you need a snack, eat vegetables instead of sweets.

🔹Whenever possible, actively try to eat only from the plate at the dining table.  Thoughtless snacks in front of the refrigerator or on the couch tend to accumulate

6- Drink plenty of water

 You can significantly reduce the number of daily calories consumed by replacing high-calorie drinks with water.  In addition to maintaining the optimal level of fluid in the body, consuming large amounts of water will help you feel full, and as a result, you will get rid of snacks and other habits that interfere with your progress in weight loss. 

🔹This also applies to alcoholic beverages, which often contain even more calories than carbonated drinks.

🔹Drink at least eight glasses of water per day, preferably cold

Method 2 of 3 : Increase physical activity

1- Do sports one hour a day

 What exercises you will perform and how much you will force yourself to do sports depends on your early activity - before you took up the fight against weight.  However, you should strive to do physical exercises one hour a day. If you follow the daily training regimen, you will quickly notice that playing sports will become easier.

2- Minimize the amount of strength training

 Although strength training is an important part of your sports regimen, they won’t help you burn calories quickly. [14]  In this case, cardio training is the best option.  Try plyometrics or interval workouts to burn a lot of calories while maintaining muscle mass.

3- Maximize your cardio workouts to the maximum

When it comes to quickly burning large amounts of calories, cardio workouts come to the rescue.  However, you do not need to bring yourself to exhaustion during the whole hour of classes.  For best results, work out before sweating and then continue to sweat for an hour. 

🔹If you have a chronic illness or are overweight, consult your doctor before embarking on serious physical training. Make sure that the doctor finds your health satisfactory for this activity.

4- Change exercises

 If you perform the same exercise every day for an entire hour, you can very easily “burn out”.  To maintain your mood and maintain interest, you need to diversify your workouts. By combining resistance exercises with cardio exercises, you will maintain a fast heartbeat and you will not be bored with exercise.  Cardio training means that your heart rate will increase to 70–85% of your maximum heart rate and remain at that level for a long period of time.  This means that any movement, including squats or push-ups, can be added to the 60-minute cardio workout.

🔹Include several intervals consisting of push-ups, sit-ups (press exercises), lunges, squats, burpies, jumps in place with a change in the position of the arms and legs, and switch to walking, long walks, cycling, swimming, ice skating, running  jogging, walking upstairs or dancing.

🔹Also take into account other exercises that allow you to burn about 600 calories per hour with the target amplitude of the heartbeat, for example: 

   ▪ bicycle riding;

   ▪ rowing;

   ▪ swimming.

5- Use a heart monitor

 To improve your results, keep your heart rate in the optimal range for burning fat and calories.  The range for sustainable fat burning is 55–75% of your maximum heart rate.  A range of 70–85% of the maximum heart rate is considered a cardio training area.  For best results, spend half your training time in the range of 55–75% and half in the range of 70–85%.  This will allow you to burn your desired calories to stimulate fast weight loss.

  🔹To determine your maximum heart rate, subtract your age from 220.

  🔹Multiply this number by 0.55 and 0.75 to find out your range of sustainable fat burning.

  🔹Multiply your maximum heart rate by 0.7 and 0.85 to get the range of your cardio workout zone.

  🔹Use a heart monitor to check if you stay in your ranges while you exercise.

6- Try interval training

 Interval training is an alternation of high-intensity loads with loads of more moderate intensity throughout the entire lesson. With the help of a heart rate monitor, you can easily conduct interval training, moving from the lower level of the target range to the upper for several minutes at a time.

 🔹Building endurance for interval training takes time.  Start gradually with a few high-intensity bursts of short duration. The emphasis should always be on security, so do not overdo it.

7- Track your steps

 You are more likely to maintain your sports routine if you plan and record your daily workouts. Looking back at the number of hours recorded at the end of each week, you will be motivated to move further towards your goal.

 🔹Also, weigh yourself each day by writing down the results.  You will feel even more motivated as soon as you begin to see the results on the scales.

Method 3 of 3 : Make lifestyle changes

1- Clean the refrigerator

 It will be easier for you to avoid sugary snacks and other junk food if you don't initially keep them in the house.  Clean your fridge and kitchen cabinet to get rid of any temptations.

2- Immerse yourself in business

 To reduce the risk of snacks and other counterproductive activities, stay active even if you are not involved in sports.

3- Eat more at home

 It will be much more difficult for you to control the amount of calories consumed if you constantly eat out.  Cook at home, where you can control the portion size and know exactly what is included in the cooked dish.

4- Sleep 7-9 hours every night

 In addition to good nutrition and exercise, sleep also has a positive effect on metabolism.  By burning more calories than you consume every day, you will naturally experience fatigue.  Provide the body with the necessary rest in order to maximize the results.

Advice

To reduce serving sizes, try serving on salad plates rather than dinner plates.  To control the size of the servings, share the dishes in restaurants with another person, and to snack less often, pack the food in ready-made servings in bags, rather than just eat them from the package or box.

Warnings

Start slowly and gradually increase the intensity of the loads.  Attention should always be focused on security, and you should not put too much pressure on yourself until you understand your limits.

 If you have any chronic illnesses or a lot of excess weight, you should consult with your doctor before starting active training.