Physical well-being is the doorway to a healthy mind. Keeping oneself slim does not only make a person look good, but he also lives longer. However, when it comes to losing weight, many turn their backs, thinking about the ruthless dieting and exercise regimes.
They think that it takes years to lose bodyweight, and losing belly fat is out of the question. But myth-busters have different news. You would be pleasantly surprised to know that a substantial amount of body weight can be reduced in a few weeks.
Would you believe if your dietician shares tips on how to lose 20 pounds in 3 weeks? Now you have to! This article will walk you through some amazing ways on how to lose stubborn belly fat and shed some extra pounds! Let’s start!
How To Lose 20 Pounds In 3 Weeks
There are various aspects that make a person more susceptible to pick up weight: a poor diet, lack of exercise, general lifestyle and genetics, among others. Genetics is beyond our control since we cannot choose the desirable genetics of our parents, and get rid of the undesirable ones.
But diet and exercise, intake of supplements, and our lifestyle, are some factors that we can control. All we need is strong determination or mental strength—in easier words, willingness—to get that body shaped-up in a way that we had always dreamt of.
There is something called a “slow-carb” diet that professional athletes follow and find beneficial. This special form of diet will help you to lose body fat and gain lean body mass in a few weeks. If you do not give up prematurely and stick to it no matter what—you will be healthy and fit before you even know it!
1. Avoid White Carbs
In order for this diet to be effective, you should avoid white crabs, such as rice, potatoes, pasta, cereals, white bread, and other such food items.
This diet prohibits you from indulging in these items in particular, because white or refined, or processed carbs, have almost no fiber in their contents.
For this reason, they possess a high glycemic index, which means that once they enter the bloodstream after intake, they get absorbed quickly, making you crave to have more.
However, after 20 minutes of resistance training, in the next 1.5 hours, one can have prescribed amounts of white carbs.
2. Maintain A Fixed Routine
Most dieticians and nutritionists recommend a fixed diet to their clients. If you choose a healthy food combination for yourself and maintain it on a daily basis, the health benefits are uncountable.
Animal and plant proteins are healthy food. Once you have picked your favorite source of proteins according to your dietician’s consultations, just stick to them. You will be amazed to see the results.
Proteins are body-building foods and ensure a decrease in the build-up of belly fat. Introducing protein intakes of as low as 15% can effectively make you feel “full” for longer periods of time, thus reducing calorie intake in the long run.
3. Drink A Lot Of Water And Unsweetened Drinks
Drink plenty of water. At the beginning stages of your low-carb diet, you may feel a lot of craving for sweetened and canned drinks, and fruit juices. Remember “determination”—exercise it, and avoid those drinks with added artificial sweetening agents.
Tea, iced-tea, and diet sodas are great, and if you like coffee go without white cream. In short, switch to low-calorie drinks.
4. Have Cheat Days
Give your stomach a break once in a while! Choose one day of the week and call it the “wild-diet” day—a day when you can eat everything to your heart’s content. Yes, that includes ice-cream and Snickers chocolates as well!
You won’t believe but eating anything you want, once a week, actually helps in fat burning!
This is mainly because the cheat day (it could be any day you wish—you could pick a day when you have a high work load!) will make you feel disgusted about the yummy sugary food items and make you want to go back to your “low carb” diet.
How to lose 20 pounds fast-Which food items to go for
From animal protein category you could go for egg whites or whole eggs, organic beef, chicken thigh or breast, and pork. From plant proteins, you could choose lentils, peas, beans, spinach, asparagus and other forms of vegetables.
When you make a fresh batch of salad for your lunch or dinner, remember to use the vegetables mentioned above. If you prefer to eat out mostly, then surely any restaurant would be able to prepare a vegetable salad for you on demand.
Individuals who have tried the low-carb diet before may complain that the prescribed food content does not give them enough calories or energy, thus they feel exhausted. What you need to do is to ask your dietician about the calorie intake, in numbers, for each food item that you consume.
After getting the information, add up the calorie specifications and see if the intake is enough to meet your daily calorie requirements.
Vegetables are not calorie dense—one-half cup of rice has 300 calories, while half a cup of spinach has only 15 calories. Therefore add some more calories to your spinach dish, upon consultation with your dietician.
Lose 20 Pounds In 3 Weeks By Breaking Your Meals Into Smaller Chunks
Another thing to note is the number of times you like to eat each day. Some athletes or diet-concerned people prefer to break their food-intake schedule into smaller 6-8 chunks in order to ascertain that each time they eat, only little amounts of calories get in their body.
This prevents fat build-up but it may not be possible for everyone to eat at eight different times—their social or work life may not allow them to. Instead break your schedule into 4 chunks—breakfast, lunch, smaller lunch and dinner.
Jumpstart To Skinny: Lose 20 Pounds In 21 Days
Exercise! There is no alternative to exercising—it is by far the best way to lose belly fit and keep yourself trim and proper. You can practice resistance training under the supervision of a gym-coach. Resistance training will enhance your endurance and boost your muscle strength.
It also activates metabolism that in turn helps to burn fat. If you engage in resistance training for just 10 weeks, your metabolism rate will go up by 7%, and you will lose 10-12 pounds of stubborn body fat!
Cardio exercises are another way to lose 20 pounds of weight in a short time. Cardio, as the name itself is self-explanatory, is a form of exercise that increases the rate of your heartbeat and your breathing, thus making your heart and lung muscles stronger over time. It is also called aerobic exercise.
A study occurred where 141 over-weight people took part to see how effective cardio was in reducing body fat. It was found that only a few months of cardio work-outs resulted in a weight loss of 9%.
Cardio work-outs carried out 5 times per week for 10 months caused an overweight person to lose 8-9 pounds! What are some cardio exercise examples? Any form of exercise from walking, running, jumping, to rowing, swimming or boxing, accounts as cardio. So, it is time to stop being a lazy bummer and hit the gym you guys!
When you are thinking about losing great quantities of body fat in a short time, there are more ways than one!
Whether it is to stay fit and add more years to your life, or just to look ravishing for a friend’s upcoming wedding party, controlling your diet and injecting a few cardio regimes in your daily life, would prove to be extremely effective.
Many individuals who are a victim of low to moderate obesity give up hope of ever getting better, because of overly strict regimes of diet or exercise that they cannot keep up with. They hear their friends speak about how to lose 20 pounds in 3 weeks, and they just cannot buy it! They think it is too good to be true.
In fact it is a real, hard-core fact that you can lose 20lbs of body fat in 3 weeks or less. An effective low-carb diet regime allows you to eat chicken and pork, and still keep your weight low! The idea is that once you have discovered the diet that suits you best, you should be determined enough to stick to it.
Don’t wait any longer—wear your track pants and get ready to look and feel good!
Related: Does A High Carb Low Fat Diet Actually Work? – A Complete Guide For Weight Loss