Are you looking to lower your weight in a short period of time for a new you ? Are your clothes getting a little snug, the waistband a little tighter and you are feeling sluggish ? Hey ! It’s that time of the year to shake yourself up, kick your behind and take charge, to lower your weight, get healthy and feel good !
A word of caution: I highly recommend seeing your primary care physician before starting any diet and weight loss regimen.
Here are 15 tips on how to lose weight in 3 weeks.
- Stop eating processed food
Say goodbye to your chips, cookies, cakes, candy, frozen meals and fried snacks which are not only nutrient deficient but also add unwanted calories to your diet. Cutting back on processed junk food will not only speed up your weight loss journey but also make you healthy.
- Eat more protein
Eating more protein keeps us feeling full and reduces our calorie intake. This clinical study showed that consuming more protein not only reduces weight but also prevents weight regain. Healthier options of proteins are beans, legumes, fish and lean meat.
- Eat more vegetables
To lose weight we have to eat fewer calories. Vegetables are very low in calories and extremely healthy. The fiber in vegetables will fill you up and keep you away from overindulging and snacking. So switch your bowl of pasta and rice for a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers.
- Eat more greens
Leafy greens like spinach, kale, lettuce with their high fiber levels are great for burning belly fat. They are only low in calories and a great source of minerals and vitamins. You can consume them in smoothies, soups or add them with protein or substitute the sandwich bread with lettuce to make a healthier meal.
- Eat less or no fruit
More sugar consumption is related to higher weight gain. Even though fruits are healthy they are high in sugar. For a quick weight loss, you should avoid eating fruit. Lowering or going cold turkey on fruit for 3 weeks will help you reduce weight.
- Have healthy snacks
In between meals munch on healthy snacks that keep you feeling full for a long time. Snacking on carrots, broccoli, celery in unlimited amounts is OK. You can also have a handful of nuts once a day. Nuts are healthy but high in calories. You have to take care that you don’t overeat nuts as they can cause weight gain.
- Lower your carbohydrates
White bread, white rice, pasta, cakes, cookies, chips, are refined carbs which can drive up insulin levels and lead to weight gain. Refined carbs are processed very fast in the body and raise weight while complex carbs like those found in brown rice, legumes, beans, and vegetables cause the body to burn stored fat for energy, which leads to weight loss. Substitute pasta for zucchini noodles made with spiralizer or have a baked spaghetti squash.
- No oil and butter
Oil and butter are very caloric dense, meaning that a small amount (one tablespoon) of oil has a whooping 130 calories with 13 grams of fat ! Compare this to half a cup of pinto beans which are 123 calories and way more satisfying than a tablespoon of oil. Cutting back on oil and butter will result in weight loss.
- Drink ONLY water
Soda, juices, energy drinks or blended beverages are high in sugar which can lead to weight gain. Water on the other hand has no calories and sugar. When you stop indulging in other drinks and replace them with water, you won’t be consuming the senseless calories and will start to lose weight. Consuming only water to hydrate our bodies is the way to go!
- Cut back on salt and sodium
Salt retains water and leads to weight gain. Cutting back on salt will not only lead to quick weight loss but is also good for blood pressure. Stop eating premade food, frozen or from restaurants. Make your own food so that you know exactly how much salt you are consuming. Add flavor to your dishes by using lemon juice and various herbs.
- Have a food diary
Having a food diary will bring you a realistic view of what you think you are eating and the reality. You will be shocked by the results! If you consider keeping an online diary like MyFitnesspal , you will also learn about food nutrients and portion sizes. Whenever I want to lose weight , I start logging on to the MyFitnesspal app and immediately realize all of my bad eating habits.
- Intermittent fasting
Intermittent fasting (IF) means not eating regularly for long periods of time usually for either 16 hours, or 24 hours fast on alternate days or fasting twice a week. This study has shown that intermittent fasting leads to significant weight loss. Tea and coffee are allowed on intermittent fasting. I personally prefer the 16 hour fasting which basically means that I can eat in an eight hour window. Having an early dinner at 6 and breakfast at 10 usually works for me. You should consult with your doctor before starting on a fasting routine.
- Strength training
Strength training, using weights, builds lean muscles which burns more calories and leads to weight loss. This study found that resistance training leads to reduced body fat. I try to do strength training two to three times per week.. You can use dumbbell exercises at home or your gym. You can also use weight training machines at the gym or home for losing weight. You should consult with your doctor before starting on an exercise routine.
- Cardio workout
Cardio exercises like running, walking, cycling burns calories which can lead to weight loss. You can go outdoors or use a treadmill, stationary bike or try your hand on jump rope to bring variety to your workout. You should consult with your doctor before starting on an exercise routine.
- Daily stretch
This study found that stretching exercises reduced abdominal obesity in adults. Stretching exercises like YOGA or PILATES are known to help in weight loss. You should consult with your doctor before starting on an exercise routine.
