Many want to lose weight and stay that way. No one likes to lose weight, gain it back and then find means of losing pounds over again. Either you are just starting losing weight, or you have gained some weight after losing it initially, achieving permanent weight loss in 3 weeks is a possibility.
If you put your mind to it and follow the needed steps, you will be on your way to losing a huge amount of pounds in just 21 days.
Also Read: Fat Cutter Drink Recipes
Effective Ways to Permanent Weight Loss in 3 Weeks
No one achieves permanent weight loss in 3 weeks without the doing correct and appropriate activities. Whether it’s running, weight lifting, cycling, you name it, is the backbone of an effective weight loss plan. To achieve your goal, you have to ensure that you are consistent and you prioritize exercises.
Find what type of exercise works the best for your lifestyle, then stick to it by committing to work out at least three to four times a week.
2. Set Achievable goals
Remember that your goal has to be realistic. Do not set goals that you cannot reach. But do not set too small targets. In fact, I will suggest that you set a little bit of higher standard so that you can stretch yourself to meet the goal.
3. Lift Weights
When it comes to losing weight, several exercises can be done. To speed up your weight loss efforts, add strength training to your exercise program.
Strength training boosts metabolism levels for hours after you have stopped and can also help you build muscles—essential for a leaner and sexier body. To get your desired permanent weight loss in 3 weeks, you can speed up your weight loss efforts by taking on weight lifting exercises.
4. Make Green Tea Your Best Friend
Green tea provides a milder dose of caffeine, but it is abundant in excellent catechins. These antioxidants will work with the caffeine in a perfect fat burning harmony!
5. Workout Early in the Day
Studies have shown that those who exercise first thing in the morning tend to stay more consistent with their training routines, helping them lose the extra pounds and maintain a healthy weight for the long haul.
Other studies have also found out that people that exercise first thing in the day get to train longer and harder than those who do so later in the day.
6. Inculcate Exercise as a Habit
Running a couple of times every now and then is not the best approach to permanent weight loss in 3 weeks. In fact, it’s the recipe for chronic sore muscles and disappointments.
The habits that we build as humans determine what we become.
7. Avoid Injuries
Injuries can stop you from going on with your plans to achieve permanent weight loss in 3 weeks. This is more probable if you engage in intensive exercises. Thus, make pain-free and injury-free exercise your primary goal, especially if you are starting out.
8. Try Walking More
In the case where you are out of shape or you have some medical condition that does not permit high impact exercises, then WALK! Walking is a great low-impact exercise that can help you lose weight and get in shape.
Walking briskly for at least 45 minutes a day—that’s about three to four miles depending on how fast you are—can help you lose a lot of pounds in a short while.
9. Exercise at the Same Time Every Day
Working out at the same time, daily, can help you stay consistent and build the exercise habit into your life.
10. Always Avoid Added Sugar
Sugar has demonstrated worryingly strong links with obesity, diabetes and heart disease (to name a few).
But even if you do not add it yourself, you should check the ingredients of your sauces or packaged foods. Even self-proclaimed health foods can be riddled with added sugar!
11. Weigh Often
Recent Cornell University findings suggest that shying away from the scale can cause those former pounds to sneak back. People who weigh themselves daily and track the results are more likely to lose weight and keep it off than those who check in less often.
12. Use Smaller Plates
Serve yourself on smaller plates on your journey to permanent weight loss in 3 weeks. Do not use too big plates. Using smaller plates make it seem like you are eating more while you eat less.
13. Keep Track of What You Eat
Keeping track of what you eat is one of the best tools you can use to lose weight effectively. Wondering why that is?
According to research, people who keep track of everything they consume can lose up to twice as much weight as those who don’t keep a food diary. Tracking your calorie intake can help shed light on the darker aspects of your diet habit and know for sure where you are falling short.
14. Practice Pre-emptive Hunger-Planning
According to Dutch researchers, planning your responses to hunger and figuring out ways in advance to stay on track can help you shed the extra pounds faster.
Looking ahead and coming up with solutions for hunger in advance can help you prevent poor food choices when you have a weak moment and/or when you are too hungry (and stressed) to think straight.
15. Try Veggies
Eat veggies with every meal, especially leafy greens. These nutrient-rich foods will keep you filled up and satisfied. Alongside keeping you filled, they will add very little calorie to the body.
16. Get Rid of Junks!
One of the best ways to help you steer clear of junk food is to purge your kitchen (and house) from any food that’s not “weight-loss friendly.” By declaring your living area junk-food free, you will be less likely to give in into late night temptations.
After a long day, you may not be able to resist the urge to take in some junk foods. Thus, it is best not to rely on willpower.
17. Cook at Home
This can be very stressful, or even unrealistic. According to a recent study, people are more likely to consume more calories when eating out, than when having a meal at home. Because most restaurants serve portions that are typically larger than the recommended healthy dietary guidelines.
Not only that, these portions are also laden with sugars, sodium, refined grains, and fat.
18. Watch the Friends You Keep
How much your close friends weigh, plays a major role in how much you’ll weigh. Findings have shown that a person’s chance of becoming obese increases by a whopping 57% if a close friend is obese.Try to meet new people who enjoy living the healthy lifestyle you now lead.
19. Use The Stairs
Take the stairs instead of the elevator or escalator. Doing that will help you burn off some fat on a regular basis.
20. Snack Right
Unhealthy snacking is one of the main culprits in weight gain. Nonetheless, if you are the type that takes snack a lot, then at least do it right.
By snacking the right way, you’ll be shedding the pounds instead of gaining them. The type of an approach can help you prevent hunger pangs, which usually leads to overeating and a plethora of unhealthy eating habits.
21. Use Hot Pepper
Breathe new life into your dishes and reinforce your weight loss efforts with the power of cayenne pepper! Capsaicin from cayenne pepper and other spicy foods will not only speed up metabolism but also decrease appetite. This will lead to permanent weight loss in 3 weeks.
22. Eat Only When You are Physically Hungry
Emotional eating, that is, eating out of frustration, stress, nervousness or boredom—is one of the hallmarks of unhealthy eating; the sort that leads to weight gain.
Therefore, you ought to learn how to differentiate between real physical hunger and the kind of food cravings you get when you are stressed out and tired. Many a person with weight problems confuses the two all the time.
23. Don’t Skip Breakfast
This is a mistake made by people who don’t know better. They assume that by skipping breakfast they would cut calorie intake, helping them, theoretically, to lose more weight. If you skip your breakfast, then you will be more likely to binge later on, whether via unhealthy snacking or overeating on your lunch.
24. Reward yourself with non-food treats for meeting fitness goals.
25. Get Sound Sleep
Sleep is highly underrated for weight loss. Forget about the 6-hour minimum claim, many of us require 8-9 hours to operate at peak efficiency. It is important to note that both duration and quality of sleep have a great influence on hormones that control body composition.
26. Chew Slowly
According to study, eating slowly and mindfully can help you eat less while also making your meals more enjoyable. If you eat very fast, there are chances that you are going to take in more than your body needs.
The reason is quite simple. It takes roughly 20 minutes for your stomach to figure that you have had enough food. Therefore, when you are eating too fast, you are not giving your stomach enough time to send a signal to the brain that it’s full.
27. Watch out for Liquid Calories!
We all know alcohol dehydrates and damages our liver and kidneys. But it can also thwart weight loss efforts as an unexpected source of calories.
You may be surprised to know a beer can equate to 150kcal. Instead of these drinks, try sticking to tonic water with a slice of lime and your body will thank you.
28. Snack before a Big Meal
If you are worried about over-eating on your next meal, then a snack can come in handy. By filling up your stomach with a healthy snack choice, you will be taking the edge off your hunger pangs and overeating your upcoming meal.
29. Drink Water
Not only that staying well hydrated is vital for good performance and optimal health, but drinking plenty of water can help you eat less and shed weight faster.
According to study, drinking water before a meal can assist with weight loss and portion control.
30. Maintain That Lifestyle
After the three weeks is over, do not go back to living the way you have been living. Maintain that healthy lifestyle so that you remain and stay fit.