Reaching the goals of losing 20 pounds of weight in 3 weeks can be a big challenge, no matter how much weight you want to lose. It is difficult to lose weight without a healthy, balanced and low calorie diet plan.
Losing 20 pounds in 3 weeks requires a strong control over your eating habits. By making some small changes in your daily routine, you can achieve your weight loss goals quickly and easily in just one month.
To help you lose weight safely and permanently without hunger, today we are going to tell you a low calorie, highly nutritious diet plan and fat burning exercises that will overcome your weight gain problems and keep you fit, Will make you feel healthy, slim and beautiful.
EAT LESS CALORIES IN THE DIET
To lose weight, you must consume fewer calories in your diet or increase your daily physical activity and use more calories than you consume. For this, you can also use calorie counting equipment which raises awareness about how your diet can affect your weight loss. so you can start calculating your calorie intake with an app or food magazine.
EAT FOOD SLOWLY
To lose weight quickly, focusing on your food while enjoying it and increasing feelings of fullness is an effective strategy. One study has found that women eating slowly have reduced calorie intake by 10% and increased water consumption.
It is believed that the levels of hormones responsible for promoting fullness have gradually increased in your body. Small pieces of your food and drinking water with it can reduce your weight.
CUT DOWN ON CARBS
Reducing carbs intake is a simple way to lose weight. It is especially beneficial for you to reduce the intake of these refined carbs which is a type of carbohydrate stripped of nutrients and fiber content.
Refined carbs are high in calories and low in nutrients, along with they are quickly absorbed into your bloodstream, which increases blood sugar and increases appetite.
Studies show that refined grains increase your body weight more than a diet rich in nutritious whole grains. For best results, you should avoid eating white bread, refined grains and refined grains like quinoa, oats, brown rice and barley.
FIBER HAS A POWERFUL EFFECT ON WEIGHT LOSS
Several studies show that fiber has a powerful effect on weight loss. Fiber is a nutrient that runs without any hindrance in your body, helps stabilize blood sugar, slows digestion in the stomach and makes you feel full for longer.
According to one review, increasing the daily fiber intake to 14 grams without any other dietary changes reduces calorie intake by 10%. Use at least 25-38 grams of fiber daily as food, vegetables, legumes and whole grains to optimize your health and speed up weight loss.
DETOX DRINKS
Detox drinks help flush out unwanted toxins that store water weight and excess sodium from the body. It increases your metabolism and helps your body burn calories at a faster rate.
To lose 20 pounds in 3 weeks, you can choose one of the following detox drinks depending on your body. To lose 20 pounds in 3 weeks, you must consume it regularly for a month.
5 IMPORTANT DETOX DRINKS TO LOSE 20 POUNDS IN 3 WEEKS
1. Lemon Detox Drink - Mixing 1/2 fresh lemon juice and one teaspoon of honey in a glass of warm water clears the liver and reduces weight.
2. Cumin Detox Drink - A mixture of cumin, lemon and honey works as a powerful fat burning detox drink. Put one spoon of black cumin water in a glass of water and add one spoon of honey to it, then add 1/4 teaspoon of fresh lemon juice. Be sure to drink it to improve your digestion and eliminate excess stored fat.
3. Ginger Detox Drink - Mix 1 teaspoon fresh ginger paste and 2 teaspoon mint paste in a glass of lukewarm water and drink it every day to reduce fat.
4. Apple Cider Vinegar Detox Drink - Apple Cider Vinegar is a very effective way to detox the body and lose 10 kg of weight rapidly. Mix one teaspoon of Apple Cider Vinegar, 1/2 teaspoon cayenne pepper in a glass of warm water and drink it.
5. Cucumber Detox Drink - This is a very beneficial detox drink for people with acidity and hyper city problems. To make it, peel the cucumber with a handful of mint leaves and a 1/2 inch ginger, add 1/2 teaspoon black salt to it and consume it.
AEROBIC EXERCISE
Cardio also known as aerobic exercise is a type of physical activity that burns more calories by increasing your heart rate and strengthening your heart and lungs.
Including cardio in your routine is one of the most effective ways to lose weight quickly. A study in obese adults showed that combining 40 minutes of cardio three times per week with a weight-loss diet led to a 9% reduction in body weight over a six-month period.
Walking, jogging, boxing, biking and swimming are some forms of cardio to lose 10 kilos of weight in a month which can reduce weight rapidly.
HEALTHY AND HIGH PROTEIN BREAKFAST
A healthy and high protein breakfast is a great way to start your day and lose weight. By increasing your protein intake you can lose weight by reducing your appetite and reducing calorie consumption.
In addition, many studies have found high protein content to reduce body weight and abdominal fat. Oats, yogurt, eggs, cheese and peanut butter are some of the staple foods that you can have as part of a healthy and high-protein breakfast.
15 MINUTES EXERCISE TO LOSE 20 POUNDS IN 3 WEEKS
In addition to following the above low-calorie diet plan, it is necessary to exercise for 15 minutes daily to speed up the process of weight loss. For best results, in order to lose 20 pounds in 3 weeks after drinking detox drinks, do any of the following exercises in the morning.
SKIPPING A ROPE
Rope jumping is an easy way to lose weight with your entire body. It improves blood circulation in the body, lowers cholesterol and supports a healthy weight loss.
This exercise is best for those who want to work fat from lower body. You must jump rope for at least 5 minutes.
SQUATS
Squats are the best exercise to burn more calories in less time. You must do 2 sets of 10-10 with each leg of the squat.
12 YOGA POSTURES OF SURYA NAMASKAR
Surya Namaskar is an ancient and healthy way to lose weight. It brings more flexibility in the body, improves blood circulation and enhances the process of weight loss. A round of Surya Namaskar involves a sequence of 12 yoga postures. Do Surya Namaskar 5-7 times daily.
KAPALBHATI YOGA
Kapalbhati Yoga is a way to lose 20 pounds in 3 weeks. It is a simple breathing exercise to reduce stress, lower the body, lower cholesterol, lose weight and control obesity. Do Kapalbhati Yoga for 300 times.
Friends, in this article you have learned about some important changes, workout and detox drinks etc. to lose 20 pounds in 3 weeks, but friends would like to say that to lose 20 pounds in 3 weeks is a very big challenge. And you should do the above mentioned methods after consulting a doctor and following the gym trainer.
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