Lose 20 Pounds In 3 Weeks Diet Plan. Melt Body Fat Fast In Ketosis! Losing weight can be extremely difficult whether you are looking to lose 20 pounds.
Not only does this require diet and lifestyle changes, but it also takes a little patience.
Here are 5 of the best ways to quickly and safely lose 20 pounds in 3 weeks.
1. Lose 20 Pounds In 3 Weeks Diet Plan By Counting calories
It might sound like a no-brainer! But counting calories is one of the easiest and most effective ways to lose weight fast.
Weight loss occurs when you use more calories than you absorb. Either by reducing your intake or increasing your physical activity.
Calorie reduction is not generally considered a sustainable way to lose weight. Calorie accounting can be an effective tool for weight loss if combined with other diet and lifestyle changes.
Keeping track of your calorie intake can help you become aware of what you are putting on your plate. Giving you the knowledge you need to make healthier choices.
Interestingly, a review of 37 studies found that weight loss programs that incorporated calorie counting led to 3.3 kg (3.3 kg) more weight loss than those without ( 1).
Try to track your calorie intake using an app or a food journal.
SUMMARY WHEN COMBINED WITH OTHER DIET AND LIFESTYLE CHANGES, COUNTING CALORIES CAN HELP YOU MAKE HEALTHIER CHOICES TO INCREASE WEIGHT LOSS.
2. Drink more water
Increasing your water intake is an easy way to improve weight loss with minimal effort.
In fact, one study showed that a low-calorie diet combined with increased water intake before meals resulted in an additional 44% weight loss over a 12-week period (2).
Research shows that water can improve weight loss by increasing metabolism, temporarily increasing the calories your body burns after eating.
Drinking water with meals can also help you feel full, which in turn reduces your appetite and consumption.
For example, a small study found that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced calories consumed by 13% (4).
For best results, drink at least 34 to 68 fluid ounces (1 to 2 liters) of water per day to maximize weight loss.
SUMMARY DRINKING WATER CAN TEMPORARILY INCREASE METABOLISM AND REDUCE APPETITE TO IMPROVE WEIGHT LOSS. FOR BEST RESULTS, DRINK AT LEAST 34 TO 68 FLUID OUNCES (1 TO 2 LITERS) OF WATER PER DAY.
3. Increase your protein intake
To quickly lose 20 pounds, it is absolutely essential to eat more foods rich in protein.
A high protein diet has been linked to decreased belly fat, as well as the preservation of muscle mass and metabolism during weight loss (5, 6).
Another study found that eating a high-protein breakfast lowered levels of ghrelin, the hormone that stimulates hunger, much more than a high-carbohydrate breakfast (8).
SUMMARY PROTEIN HAS BEEN SHOWN TO REDUCE BELLY FAT AND BODY WEIGHT. IT CAN ALSO PROMOTE FEELINGS OF FULLNESS TO REDUCE CALORIE INTAKE.
4. Reduce your carbohydrate intake
Decreasing your intake of refined carbohydrates is another useful strategy for speeding up weight loss.
Refined carbohydrates were stripped of their nutrients and fiber during processing, resulting in a nutrient-poor end product.
Plus, they usually have a high glycemic index, which means they’re digested and absorbed quickly. Rapid digestion leads to spikes and drops in blood sugar levels, followed by increased hunger (9).
Consuming a large number of refined carbohydrates has also been linked to increased body fat and weight gain.
For example, a study of 2,834 people found that an increased intake of refined carbohydrates was associated with an increase in belly fat, while a greater intake of whole grains was associated with a reduction in body fat. belly (10).
Another small study had similar results, indicating that a diet high in whole grains decreased both body weight and calorie intake compared to a diet focused on refined grains (11).
For starters, simply substitute refined grains in the pasta, white bread, cereals, and prepackaged products for healthy whole grain substitutes such as couscous, quinoa, brown rice, or barley.
SUMMARY REFINED CARBOHYDRATES CAN INCREASE HUNGER LEVELS AND MAY BE ASSOCIATED WITH INCREASED BELLY FAT AND WEIGHT GAIN COMPARED TO WHOLE GRAINS.
5. Start lifting weights
Adding resistance training to your routine can increase weight loss and metabolism to help you burn more calories, even while at rest.
One review found that 10 weeks of resistance training could increase metabolism by 7%, stabilize blood sugar in diabetics, and lead to a fat loss of 1.8 kg (4 pounds) in adults (12).
Meanwhile, another study of 94 women suggested that resistance training preserved lean mass and metabolism after weight loss, thereby allowing the body to burn more calories throughout the day (13).
Start by going to the gym or doing strength training at homes such as squats, planks, and lunges.
SUMMARY RESISTANCE TRAINING CAN HELP INCREASE METABOLISM AND MAINTAIN LEAN BODY MASS, SO YOU CAN BURN MORE CALORIES THROUGHOUT THE DAY.