20 pounds of excess weight – a solid burden, to get rid of that will be very difficult. For a week to cope with the problem will not succeed, even if you decide to completely abandon the use of food. It will be necessary to resolve the issue in a serious way. It will be necessary to completely rework the system of daily nutrition.
HOW TO Lose 20 POUNDS In 3 Weeks Naturally
- 1 HOW TO Lose 20 POUNDS In 3 Weeks Naturally
- 2 Another Nutrition Program To Lose 20 Pounds In 3 Weeks
- 3 A 7 Day For 3 Weeks Diet Program
- 4 How To Lose 20 Pounds In 3 Weeks With Exercise
- 5 HOW TO Lose 20 POUNDS In 3 Weeks For Women
- 6 How To USE The Meal Plan?
- 7 5 Rules For Women To Get Rid Of 20 Pounds In The Next 3 Weeks
The following are some of most successful methods to lose 20 pounds in 3 weeks in a natural way.
With An Effective Diet
It is recommended to consult with a doctor before the start of the weight reduction process only if there are no contraindications. Those who have serious chronic diseases or problems with the intestines, it is better to immediately choose another program.
To support the body in tone throughout the course, it is necessary to use a rich mineral and vitamin complex and be sure to drink at least one and a half liters of filtered or thawed water daily. In addition, the diet requires strict adherence to the approved menu and the complete abandonment of hot spices, sugar, salt, alcohol, and high-calorie sweet foods. An acute sense of hunger, quite possible in the first week, can be quenched with a glass of low-fat (no more than 1.5%) kefir.
Since losing weight by 20 pounds is much more difficult than gaining this weight, get ready for tough food restrictions.
• For Breakfast, you can eat one boiled or fried egg without butter and drink a standard (200 ml) cup of low-fat kefir or medium-strength black coffee without sugar, artificial sweeteners or milk.
• The Lunch portion consists of 0.5 l of unroasted broth, 250-300 g of boiled chicken fillet and 200 ml of kefir (it can replace with a cup of savory black coffee without milk or green tea).
• In The Afternoon there is only a glass of kefir or 200 ml of weak coffee.
• The Day Ends with a light dinner of 200 grams of unsweetened low-fat cottage cheese (preferably home-made, not shop-style) and 200 ml of 1.5% kefir.
Another Nutrition Program To Lose 20 Pounds In 3 Weeks
This is the most reasonable and correct nutrition program to lose weight slowly and gradually. This reduces the load on the body, avoids the weakening of the immune system and does not cause sagging of the skin. Rather, it is a collection of recommendations that help to intelligently find a menu that promotes the normalization of metabolism.
Basic Principles Of The Program
• The program is conventionally divided into two equal stages. The first is aimed at reducing weight and is based on a sharp decrease in carbohydrate intake. With this method of nutrition, the sugar level in the blood does not rise and the additional fat does not accumulate, and the available surplus gradually burns, giving the body the energy necessary for proper functioning. During the second stage, the result is consolidated and the amount of carbohydrates in the menu can increase slightly.
• Mayonnaise, hot sauces, mustard, ketchup and seasonings that stimulate the appetite, but have no nutritional value, are completely excluded from the diet.
• Sugar consumption is minimized both in pure form and as part of any products.
• Traditional wheat bread must be abandoned in favor of rye made from coarse flour with bran. Flour and baking are also prohibited.
• Starchy vegetables are better not to eat at all or to do it extremely rarely.
• Alcohol is tabooed. Freshly squeezed fruit juices are strictly sugar-free instead of tea and coffee.
• If fats and carbohydrates are consumed simultaneously (at one meal), it is necessary to balance them with a good portion of the fiber, for example, vegetable salad.
• It is very important to strictly observe the regime of three meals a day and try not to eat after 6 pm.
• For breakfast, eat only fruit. They contain many natural vitamins and natural plant fiber. In addition, they are absorbed in a quarter of an hour and contribute to improving the work of the intestine.
• A mandatory requirement is to drink at least two liters of filtered water per day.
A 7 Day For 3 Weeks Diet Program
Here we are going to share a diet program to help you to lose 20 pounds in 3 weeks. Every day you will have to drink at least 2.5 liters of water. By the way, 30 minutes before a meal, drink 100-200 ml of water. So, it will be possible to deceive the stomach with the illusion of the presence of food in it. But salt and spices add to the dishes a little bit. Menus 1, 2, 3 weeks match up to the last crumb of bread. And this is how it looks:
✦ 1st Day
– Breakfast And Lunch: for the whole day, divide 1 liter of skim milk and drink it in 100-150 ml
– Dinner: 1 cup of tomato juice with 100 g of black bread
✦ 2nd Day
– Breakfast: 100g of bread, 20 g of butter of the lowest fat content, 1 tsp. honey, coffee with skimmed milk
– Lunch: 100 g boiled chicken fillet or lean beef with broth, or ham, 100 g low-fat hard cheese and again 100 g of black bread
– Dinner: 2 boiled eggs
– Breakfast: 2 apples or oranges or peaches
– Lunch: Vegetable soup with 1 tsp. any vegetable oil
– Dinner: 3 medium tomatoes and 2 cucumbers of the same cut into a salad without dressing, a glass of tea and 1 tsp. honey
✦ 4th Day
– Breakfast: coffee with low-fat milk, but without sugar, 100 g of hard cheese
– Lunch: 100 g of ham, boiled chicken or meat, 2 hard-boiled eggs and 100 g of bread
– Dinner: a whole glass of zero-fat kefir
✦ 5th Day
You must consume only proteins this day.
✦ 6th Day
Boiled vegetables are in the schedule for this day.
✦ 7th Day
You can eat something special which you want.
How To Lose 20 Pounds In 3 Weeks With Exercise
We are going to share the most effective exercise to lose weight fast.
We Start Exercise With A Light Warm-up
Quiet running in place for 2-3 minutes. Stretch in different directions 15 times. Forward slopes – 15 times, left / right – 15 times. Swing your arms out in front of you – only 30 times.
Making The Belly Fit And Flat
Lying on your back, bend your knees and lay your hands behind your head. Raise the upper part of the body, trying as close as possible to pull up to your knees. Perform 4 sets of 8-10 lifts with a 2-minute rest break.
We Bring In The Oblique Muscles Of The Waist And Abdominals
We lay down on the floor and bend the legs at the knees. Hands adhere behind the head. From this position, lift the body and stretch right elbow to the left knee. We return to the starting position after which we change hands. We make 3 sets of 10-15 times with a 2-minute break.
Lying On The Floor
We raise straight legs up by lying on the floor, hold it for 2-3 seconds, we feel muscle tension and slowly lower. This exercise makes it possible to fully load the lower part of the body and tighten the sagging muscles of the buttocks and abdomen.
How to quickly and effectively give elasticity to the legs and thighs?
Of course, make a move from a standing position. With one hand, lean on the table or the back of a strong high chair. We hold the body very straight, do not slouch and do not lean forward. Raise the right leg first to the side, then in front of you as high as possible. So, we repeat 25-30 times, and then we do the same with our left foot. We finish the load on the lower limbs back and forth with the legs. Perform 25-30 times.
HOW TO Lose 20 POUNDS In 3 Weeks For Women
We believe that there is no healthier and more effective way to lose weight and tighten muscles than a combination of proper nutrition, physical activity, and discipline.
The basis of the diet should be chicken, turkey, lean red meat and fish. Avocado, olive oil, eggs, and dairy products and other fruits, vegetables and herbs are also necessary. Whole grains, natural spices, and pure non-carbonated water.
One serving is:
• 100–150 grams of vegetables (the size of your fist)
• 150 ml of dairy products
• 120 grams of meat or fish (about the size of a palm)
• 1 tsp vegetable oil
• 12 grapes
• 1 apple, banana, orange or pear
• 1/2 mango or grapefruit
• 1/4 avocado
How To USE The Meal Plan?
The main thing is diversity. The weekly menus offered here are just examples of how to combine healthy products.
You can choose from three lists of favorite dishes and alternate them at your discretion, or come up with your own options, considering the recommended caloric content of each meal.
❉ First Week:
– Breakfast: 3 options.
• 200 g of oatmeal with dried fruits; 2/3 cup low-fat milk; fruit.
• 2 whole grain toasts; 30 grams of cheese; boiled egg; fruit.
• 150-200 g of cottage cheese with honey; 30 grams of nuts; a glass of freshly squeezed juice.
– Lunch: 3 options.
• Vegetable salad with lemon juice and olive oil dressing; hot sandwich (whole grain bread, greens, chicken breast, soft cheese); fruit.
• Salad with bulgur, chicken breast, cherry tomatoes, and honey and Dijon mustard dressing; fruit.
• Sandwich with whole grain bread, salmon, avocado and dill; natural yogurt.
– Dinner: 3 options
• Baked fish with vegetable salad.
• Whole meal pasta with lean ground beef, garlic, parsley, tomatoes, and dry herbs; herbal tea.
• Skinless chicken fillet; the garnish of baked vegetables (pumpkin, broccoli, onion with olive oil and spices), fresh tomato with 1 tbsp. l feta.
❉ Second Week:
– Breakfast: 3 options
• Omelet of two eggs; a tomato; 30 grams of cheese; small baked apple with honey and cinnamon.
• Banana smoothie, drinking yogurt and vanilla; roll with salmon, avocado and cucumber.
• 200 g buckwheat porridge with quickly roasted onions, carrots, and bell peppers; natural yogurt; fruit.
– Lunch: 3 options
• 250 ml of soup with chicken and vegetables; lettuce with tomatoes, cucumbers, bell peppers, and onions, dressed with olive oil and flaxseeds.
• Salad with baked pumpkin, spinach, cheese, and lemon-oil dressing; 2 rye bread with lean ham; fruit.
• 250 g couscous with roasted vegetables (carrots, onions, corn, green peas).
– Dinner: 3 options
• Pita with finely chopped beef, lettuce and natural yogurt dressing with garlic and dill.
• Steak with a side dish of fresh vegetables; Baked apple with honey and cinnamon.
• 1 baked beet; 3 rye bread with soft goat cheese; 10 large olives.
❉ Third week:
– Breakfast: 3 options
• Cheesecakes with maple syrup; natural yogurt; fruit.
• Warm sandwich with rye bread, lettuce, boiled egg and slices of the fried chicken breast; fruit.
• 200 g cereal with milk and dried fruits; fresh figs; 30 grams of hard cheese.
– Lunch: 3 options
• Warm salad with quinoa, roasted vegetables, turkey and cilantro; fruit.
• Broth with croutons and boiled egg; Tomato with 50 g mozzarella with balsamic dressing.
• Fish fillet with ginger chips and vegetable salad; peanut butter toast; fruit.
– Dinner: 3 options
• Wholegrain spaghetti with minced chicken and tomato, garlic and parsley sauce; vegetable salad.
• Baked paprika stuffed with brown rice and ground beef; 6 cherry tomatoes with 1 tbsp. l soft cheese and greens.
• Fish fillet with rosemary and vegetable garnish; natural yogurt.
5 Rules For Women To Get Rid Of 20 Pounds In The Next 3 Weeks
• Drink 1.5–2 liters of water per day, in addition to tea, coffee, compotes, and drinking yogurts. Start each morning with a glass of clean water. Take to work a bottle of water and put it next to you, so as not to forget to drink. Just a few days later it will become a habit. But remember that you can drink no less than an hour after eating.
• Remove sweets, bread, fast food, fatty, fried foods from your diet. All this is better to replace the fruit, baked dishes, and vitamin salads. If it becomes completely depressing without the sweet, it can eat a piece of dark chocolate. And yes, go to the store just fed. On an empty stomach, you risk being seduced by food that contradicts the principles of proper nutrition.
• Breakfast, lunch and light dinner should be at the same time. Between the main meals, insert small snacks: protein bars, dried fruits, homemade yogurt, diet bread, low-fat cheese, fruits, and vegetables. So, the body will not panic and try to stock up on fat for future use.
• Get moving. If you do not play sports in specialized clubs, then try to walk every evening and every other day to perform a certain exercise program at home. Do not stay up in the workplace. Every 20–30 minutes, get up and walk around the office. When you move, the body comes to life, gets rid of excess reserves and is enriched with oxygen.
• Forget about losing weight. Give yourself the setup that you have switched to a healthy lifestyle that will help you become more perfect. Enjoy the process and maintain a positive attitude. Take a picture, weigh and measure the basic parameters of the body before the start of the course to evaluate the results of your efforts.
Exercise can be done every other day so that the body has time to recover. Training is suitable for both women and men.
First, do a warm-up: easy running in place, bending the torso to the right and left, squats (10–15 times) and arbitrary waving of the hands.
Then move on to the main workout. At first, each exercise is done in 2–3 sets of 10–20 repetitions. Pause between sets of not more than two minutes. Gradually the load increases.
Classic Torso Lifts
Starting position – lying on his back. Fasten your hands behind your head or chest. Elbows apart. Legs slightly bend at the knees at an angle of 45-60 degrees and lift above the floor.
Now start raising your head. Chin up to your chest. Reach the maximum possible point for you and return to the starting position.
Lie on your side, lean on your elbow. Then lift the body up so that you get a completely straight line without any sagging and bulging parts. However, you should not feel pain, only tension. Perform the exercise to each hand in turn.
Lie on the floor, slightly bend your knees. Slowly lift the body and start twisting first in one direction, then in the other. Try to touch the opposite elbow with your elbow. At the lowest point do not lie completely on your back. Hold two centimeters from the floor. So, you save the tension in the muscles and work them out more effectively.
Lying on your stomach, lift your chest and legs stretched as high as you can. Hands currently lie along the body. Then stretch your arms forward and for five deep breaths, keep the position.