Losing 15 pounds in 3 weeks is going to require a lot of dedication, but it is possible.Losing weight too quickly isn't sustainable and any pounds you lose will be due to decreased water weight and muscleLosing 1 to 2 pounds a week is a more sustainable option, but it still requires a dedicated effort of eating around 1,000 fewer calories per day.Regardless of your weight loss goals, watching what you eat, burning more calories, and changing your lifestyle will help you slim down in a healthy way.
Step 1: Every meal should include your favorite vegetables.
Vegetables are low in calories and have a lot of vitamins and fiber.You should eat around 2 to 3 cups of vegetables a day.To see the 1 cup value of different types of vegetables, go to www.choosemyplate.gov.You can get a wide variety of vitamins by eating all kinds of colors.Start your meals with vegetables and greens.You will feel better on less calories.
Step 2: If you want to build lean muscle, you need to eat lean protein.
Increasing lean muscle mass can lead to burning calories.Fish, poultry, beans and lentils, and egg whites are some of the sources of lean meat.Don't eat more than 15% to 20% of your daily calories.The fat has been removed from some red meats.These can be found at the grocery store.Tofu, tempeh, and seitan are some of the non-meat sources that support muscle growth.If you're a vegan or vegetarian, you can add a supplement to your smoothie or drink to make sure you get enough calories.
Step 3: Try to reduce your intake of sugars.
Whole-grain varieties include wheat bread and brown rice.Whole-grain carbohydrates have fiber that will keep you feeling full.It is recommended to eat 300 grams of carbohydrates per day for a 2,000 calories diet, but to lose more weight in less time, cut it down to around 50 to 150 grams a day.Substitute sandwich breads with lettuce wraps and pastas with zucchini noodles or spaghetti squash to lower your intake of calories.
Step 4: Coconut and olive oil are good sources of healthy monounsaturated fats.
For the next 3 weeks, you will need to eat fewer calories, so don't shy away from fats!Fats help your body burn fat by telling your brain that you are full.If you want to cook with healthy fats, choose coconut or olive oil.Omega 3 fatty acids are found in healthy fats like chia seeds, nut butters, and olive oil.Since fats are not low in calories, limit your intake to 2 ounces of oil or nut butter a day.
Step 5: You should only snack when you are hungry.
Your metabolism will run high for the next 3 weeks if you eat snacks.If you don't know if you're hungry, drink 8 fluid ounces of water and wait 5 minutes to find out.Fruits and nuts are better than snack bars, trans-fatty chips and crackers.Try to keep your snacks under 100 calories, which is equal to: 1 piece of fruit (large apple, banana, or 2 small oranges), 15-19 whole almonds, 13-14 whole cashews, 10 pecan halves, and 28 shelled pistachios.
Step 6: Dehydration can be prevented by drinking low-calorie beverages.
sodas, energy drinks, and blended beverages are high in calories and sugar.To avoid empty calories, stick to water, tea, and black coffee.There are calories from alcohol.Don't drink while you're trying to lose weight.Light beer, spirits on the rocks, and wine are low in calories.One drink per day for women and two drinks for men is recommended.Coffee has been shown to increase metabolism, so it's a good idea to drink black coffee before you work out.Don't go over 4 cups a day because of the risk of anxiety, insomnia, and digestive issues.
Step 7: For the next 3 weeks, reduce your intake of sodium.
You look bloated and hold onto excess water weight because of the effects of sodium.Don't add salt to your meals for the next 3 weeks and steer clear of hidden sources of sodium.Chili pepper, cumin, and garlic can be used to flavor your food.snack foods, soups, and condiments have a lot of salt.Don't forget to check nutrition labels if you eat around 1,500 milligrams of sodium per day.
Step 8: Allow yourself to indulge once a week.
It may seem like you have to give up dessert completely to lose 5 pounds, but doing so will leave you feeling deprived and more likely to binge eat on sweets.It is advisable to eat a maximum of once per week.Enjoy a square of dark chocolate once a week for a boost of vitamins and minerals.Satisfy your sugar craving with frozen fruit, instead of cake, cookies, or pie.You can make a banana ice cream that is better for you.You will get some extra fiber.
Step 9: 5 or 6 days a week, do at least 15-30 minutes of aerobic exercise.
Go for a jog, run, bike ride, or briskly walk to burn calories.Your metabolism will be boosted by exercise, which will keep you in calories-burning mode.From day to day, alternate between low-intensity and vigorous exercise.Running on Monday, long-distance jogging on Tuesday, high-intensity aerobics on Wednesday, and so on.In less time, do high-intensity interval training.When jogging, do a 60 second sprint every 3 to 5 minutes.
Step 10: The weights should be lifted.
Lifting weights will increase your metabolism.By the end of the three weeks, you will feel fit and toned.If you don't want to bulk up, choose lighter weights and do more reps.On alternating days, train your arms and legs.Train your lower body on Mondays, your upper body and core on Thursdays, and rest on Wednesdays before training again on Tuesdays.On Mondays, Wednesdays, and Fridays, you can do upper and lower body strength training.
Step 11: For the next 3 weeks, incorporate movement into your routine.
Walk or bike to work.If you can't replace the entire commute, park further away and walk.15 minutes of biking or 30 minutes walking into the morning and evening commute.Don't count this towards your daily minimum of 45 minutes per day for the next 3 weeks.You can take the stairs instead of the escalator.When working on your computer, stand up.Wait for dinner to cook and do crunches while watching TV.
Step 12: You should give yourself at least 1 or 2 active rest days.
If you want to lose 5 pounds in a week, you should only allow yourself 1 or 2 rest days per week and still do some movement on that day for 15 to 30 minutes.Follow a 30-minute online yoga routine or take a long walk outside.
Step 13: You can exercise with friends or take a class.
In the next 3 weeks, you can find out what classes your local gym or fitness center has to offer.You can try boot camp, barre method, power yoga, aerobics, or muscle pump classes.To make it more fun, ask a friend to join you in some of the classes.Depending on the intensity and the gym, classes last from 30 minutes to 1 hour.Cardio intervals and strength training are included in many classes.
Step 14: Get your family and/or roommates on board.
It will be hard to cut calories when you don't have the same goals.It will set you up for success if you encourage your family to eat healthy and be active.If the people you live with aren't on board, set some boundaries, like not keeping junk food in the house, and plan your own meals regardless of what they've planned to eat.
Step 15: You can use a food diary app to keep track of calories.
If you keep a food diary, you can see how many calories you have eaten.It will make you less prone to mindless eating and keep you accountable.If you carry a small journal with you, you can log your intake while you are on the go.The Free Calorie Counter is a good phone app.Shopwell is a free app that helps you make better choices when buying groceries by tailoring your shopping list to your fitness and weight loss goals.
Step 16: For the next 3 weeks, pay attention to your food.
You will feel more satisfied and less likely to over eat if you slow down at meals.Slow down, chew your food thoroughly, and pay attention to the flavors on your tongue.Turn off your phone, TV, computer, and radio when you sit down to eat.Put your fork down every three bites and drink some water to help you digest.
Step 17: Don't cut calories if you want to get all of your nutrition.
If you eat fewer calories, you are taking in fewer vitamins and minerals.For the next 3 weeks, eat less than 1,200 calories per day for women and 1,500 calories for men.Malnutrition can be caused by cutting too many calories.It makes you feel deprived, which can cause you to over eat at your next meal.
Step 18: For the next 3 weeks, watch your portion sizes.
It's important to eat smaller portion sizes for weight loss.It is important to be aware of how much food you are actually consuming.If you bring your own Tupperware, ask for half of your entree to be boxed up.Use your hand to measure portion sizes for cooked vegetables, dry cereal, chopped or whole fruit and cheese.
Step 19: You can practice intermittent fasts a few days a week.
This type of fast can help you lose weight and lower your cholesterol.You can practice intermittent fasts from 1 to 4 days a week by giving yourself an eating window of 8 hours.You can only eat between 10:00 AM and 6:00 PM.Pay attention to how you feel during and after intermittent fasts and adjust the time window to fit your schedule.Your body can hold onto fat and burn fewer calories if you skip meals.When practicing intermittent fasts, eat 4 or 5 mini-meals within your eating window.
Step 20: Drink a lot of water to stay hydrated.
It's important to stay hydrated when you are working out.While it may sound backward, dehydration causes your body to retain water, so you have to drink more water.Excess salt can be flushed out of your body by drinking water.You should drink half of your weight in ounces.If you weigh 200 pounds, drink 100 fluid ounces per day.
Step 21: Get 7 to 8 hours of sleep a night.
Your body can hold onto more calories if you don't get enough sleep.You are more likely to crave food when you are sleep deprived.If you have trouble falling asleep, try to relax by listening to calming instrumental music, avoiding your phone or TV for an hour before bed, and doing some deep, meditative breathing.