Lose weight correctly! Plan for weight loss, is planned for the holidays

If we do not want to score just dropped pounds, it is very important after completing this three-week diet plan-continue to follow the set in it's recommendations and not return to bad habits.

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You know that in 3 weeks you can get rid of several extra pounds? Not all of them, of course, but the weight loss will be noticeable. What does it depend? You need to slightly change your food and other habits. What to do during these three weeks we will cover in this article.

Plan for weight loss, is planned for the holidays

Maybe you're sceptical and don't believe that you can lose weight in 3 weeks. Then you're wrong. This goal is attainable, you only need to act methodically, day by day, adding to your diet (and avoiding) certain foods and drinks, as well as acquiring good habits and abandoning bad habits. Start — and in three weeks you will see the result!

Frst day

Write what you want to achieve in your notebook or on a piece of paper and put it (him) in a prominent place. Start with simple exercises, such as walking.

Second day

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Give up a drink from the "bad" calories from sugar with your coffee, Cola, alcoholic beverages. Replace them with water, green tea and natural juices.

Third day

Again do exercises or walk. Can increase the distance of several hundred meters or add some kind of exercise.

Fourth day

With the usual three meals (a day) go to six times. Of course, at one meal you can eat much less than before. At the same time, the menu should always include fruits, vegetables, fiber and protein foods.

Fifth day

Make a list of healthy foods that you want to buy, and go with him to the market (and don't buy anything that is not included in the list). If you are unable to resist and bought some unprofitable products, they are better to get rid of (donate, sell or even throw away).

Sixth day

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Do weigh and record weight in notebook. Choose some kind of physical activity that you do at least three times a week.

Seventh day

Plan your diet for the next week and, if necessary, again go for the food market or natural foods store.

Eighth day

Keep exercise on your schedule. Can consult with a fitness coach or train on their own. To classes do not bother to exercise good change.

Ninth day

Include in your diet a fruit or vegetable that you're a long time (or never) had. Try eating raw or steamed fruits and vegetables.

Tenth day

Excluded from the diet foods that contain TRANS fats and do not forget to do exercises.

Eleventh day

Drink enough water (2 liter in winter and 3 litres in the summer and those days when you play sport).

Twelfth day

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Pay attention to the amount of fiber you consume per day. This number should not be less than thirty-five grams. If fiber in your diet less, add to it a handful of almonds (not only are they a source of fiber and help to control appetite).

Thirteenth day

Using the appropriate tables to count the number of calories that you have consumed in the previous days. Specify the minimum and maximum number allowed for your age, weight, and physique. Specify how many kilograms you want to lose.

Fourteenth day

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Plan diet for the next week. Count how many products need to buy (including the ones we have at home). Eat more fruit and berries (e.g., blueberries and raspberries).

The fifteenth day of

Change the exercises that you did before that day, or make them more complex. You can increase the weight of dumbbells, pass a greater distance when walking. You can also add a new series of exercises.

Sixteenth day

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Learn a new, healthier cooking methods. For example, steamed or grilled. Try to eat more raw and lean food.

Seventeenth day

Eating dinner less than in previous days, and look new (compared to what it was before) and source of protein. For example, if you're used to eating chicken and tuna, go to the veal and salmon.

Eighteenth day

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Train a bit more than last time. Increase the load, exercise time, distance (walking, running or swimming), add new exercises.

Nineteenth day

Check how much you became closer to the goals set before the implementation of the three-week diet plan. Can weigh in or try to wear clothing that recently been you small.

Twentieth day

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Loans to purchase products in the next few days (probably now — when you dropped a few pounds and felt a rise of energy and vitality — you will not want to return to their former eating habits).

The twenty-first day

Analyze the changes that have occurred in your life. Be strengthened in their determination to get rid of extra pounds. And continue in the same spirit. You have already acquired healthy habits!


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What can I eat?

Trying to lose weight and diet often ask this question. In their menu during the three-week diet plan you can include the following ingredients:

Breakfast and afternoon tea

Recommended foods and beverages:

  • 1 Cup skim milk (250 ml)
  • 1 teaspoon of honey or sweetener of stevia (5 ml)
  • 2 slices of integral bread
  • 1 slice of cheese with low fat
  • 3 biscuits without salt and sugar
  • Oat
  • Raisin
  • Fat free cream cheese
For lunch and dinner

For starters, eat a bowl of soup. As a main dish acts as a small piece of meat with boiled vegetables and portion of salad. For dessert, eat some fruit or berries.

  • White lean meat (chicken, fish, lean pork)
  • Red lean meats
  • Vegetables raw or steamed
  • Leafy greens
  • Integral rice, quinoa, barley, millet or bulgur
  • Legumes (lentils, chickpeas, beans)
  • Pasta (no additives)
  • Seasonings (pepper, cloves, turmeric)
  • Aromatic herbs (Basil, rosemary, thyme)
  • Vegetable soup (preferably homemade)
  • Olive oil
  • Cider vinegar
  • Lemon juice
  • Natural juices without sugar
  • Raw fruits and berries for dessert (strawberries, apricots, oranges)
  • Gelatin
  • A compote of fruit (apples, pears)
  • Nonfat yogurt.published  


P. S. And remember, only by changing their consumption — together we change the world! ©

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Source: steptohealth.ru/plan-pohudeniya-za-21-den/


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