How to Lose 20 pounds in 3 weeks

Substantial weight loss is not a sprint. It’s not even a marathon. It’s the rest of your life,” says Janet Hamilton, C.S.C.S., an exercise physiologist with Running Strong in Atlanta. “It is your new normal.”

When you're trying to lose a sizeable amount of weight, it’s extra critical to find a weight-loss approach that you can envision yourself using, well, forever. After all, a meta-analysis published in the Journal of the American Medical Association concluded that the best diet is one that you can stick with over the long term.

Twenty pounds is a lot to lose in short weeks and losing that much the weight that quickly is often not safe. Surgery and weight loss pills are among the options many people use to drop such a large amount of weight so quickly, but making changes to your diet and lifestyle can help with your weight loss goals and is a healthier long term option when done the right way. It is important to note that a diet that drops so much weight is highly unconventional thought and you should talk over your plans with a doctor before continuing.

Disclaimer: Losing weight requires a calorie deficit of 3,500 calories per pound. In order to lose 20 pounds in two weeks, you would need an aggregate deficit of 70,000 calories or 5,000 calories per day. Most people only eat on the order of 2,000-3,000 calories per day, which means that losing 20 pounds in two weeks is not possible without starving yourself and performing roughly four to six hours of strenuous exercise per day. This is extremely dangerous and should never be attempted; you are vastly more likely to cause severe, long-lasting damage to your body and risk death than you are to lose 20 pounds. Anyone who claims otherwise is either lying or has a broken scale.

Please Note: If you're more than 30-to-50 lbs. overweight you'll lose your 1st 20 pounds just as fast within 3-to-6 weeks with any of the permanent weight loss plans here

Eat at least 2 raw fruits &/or vegetables before each meal:

You can eat 2 carrots, an apple & a stick of celery or any combination of fruits & vegetables to lose weight fast because…

Raw fruits and veggies fill you up quicker Killing your hunger & cravings which means you'll be able to eat a lot less (and lose weight much faster) without getting too hungry.

Fruit juices DO NOT Count & will not help you lose weight because they're high in sugar that makes you gain weight by increasing your appetite and has no fiber to kill your appetite.

You can drink at least 8 oz. of vegetable juice or V8 before your meals instead of eating 2 raw fruits and/or vegetables before each meal.

Drinking enough water to help lose weight:

First and foremost, start drinking water. Water helps to flush out the toxins, supports digestion, prevents constipation, reduces bloating, maintains internal pH and homeostasis, and boosts metabolism. So, drink 3-4 liters of water every day.

Make sure you drink two glasses of room temperature water as soon as you get up. You can also add two teaspoons of fenugreek seeds to a glass of water to help speed up your metabolism. Or make detox water by adding cucumber, ginger, cumin, and mint leaves. This will promote hydration and proper functioning of the body.

Make Active your lifestyle:

                                                             

Although 80% of weight loss depends on your diet and only 20% does on exercise, it’s still very important to maintain an active lifestyle in order to ensure you’re healthy and that your body is functioning properly-Many people lead sedentary lifestyles these days and think there’s no time or money to exercise daily. But the truth is, you don’t need a lot of time or any money! Because you don't necessarily have to go to the gym every day or commit to a regular exercising schedule.

You can simply go for walks with your dog, friends or family more often. Or do an easy morning work out? The possibilities are endless! You just need to commit to it and you’ll surely find enough time and motivation towards staying active!

Eating healthy Food:

Many people think that the main rule of a weight loss diet is to eat as little as possible. And that it doesn’t matter what exactly you eat. But this is far from the truth.

Calorie reduction is very important in weight loss but it is also extremely important to know exactly how many calories you need and which foods you need to eat in order to achieve healthy weight loss.

So in order to reach the best results, you need to balance your macronutrients (protein, carbs, and fats), eat food that is healthy for you, and avoid unhealthy foods like that contain sugar and more calories..

 Cut junk foods and processed foods:

Forget about all the sugary guilt trips and junk food munching late at night while binge watching Netflix or hanging out with friends. It’s just a matter of three weeks, and you’ve got to kill with your killer avatar.

Toss all the high-sodium, sugary, preservative-laden, greasy, and unhealthy foods out and restock your kitchen with whole foods, low-cal snacks like popcorn, fruits, and veggies. If you crave sweets have low-cal yogurt with figs or peaches. You can also have one piece of dark chocolate (80% or more cocoa content) after dinner.

Take balance diet:

Take a balanced diet means making sure you provide your body with essential nutrients in the right amount. This is one of the most effective ways to shed pounds and maintain your weight in the long run. You should consume a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins, and minerals. You have to bear in mind that the key here is to moderate, and not eliminate. Here’s what you should eat:

1. Consume fruits and vegetables from the produce aisles
2. Consume whole grains from the bakery
3. Consume low-fat milk/ yogurt products from the dairy case
4. Consume lean proteins from the meat/fish/poultry department
5. Don’t miss out on any, every nutrient matters!

Cut out the white carbs:

White carbs or bad carbs are foods like flour, sugar, pasta, white rice, crackers, and cereals. These are processed and refined, have minimal nutritional value, and are high in calories. Bad carbs tend to increase blood glucose levels and are easily digested. This is the reason you quickly feel hungry and munch on other processed and high-calorie foods, leading to weight gain. White whole foods like cauliflower, beans, white potato, and turnip do not fall into this category.

Make a plan:

This is probably the most important part of a healthy and successful weight loss. A lot of people try to lose weight by guessing what they can and can’t eat. They just expect everything to work out on their own. Well, the truth is, you need a precise plan. With exact numbers of what to eat, how much to eat, and when to eat. You need a professional weight loss plan made by people who know everything about nutrition and weight loss if you want to successfully drop those pounds.

If you have a truly effective and high-quality weight loss program and honestly stick to it without any slips or cheating, you will most definitely succeed!

Eat on time and control your portion size:

Not eating on time, starving for a long duration, and not controlling the portion size contribute more to weight gain than the food itself. You may eat healthily, but if your body cannot digest, absorb, and flush the toxins out on time, the whole system becomes dysfunctional. This leads to slow metabolism, increases blood pressure and blood glucose, and raises stress and inflammation levels. As a result, you gain weight.

So, it is important that you eat every 3-4 hours, never skip breakfast, have dinner by 7:30 p.m., avoid late-night snacking, and take an adequate amount of food on your plate. Not too little, not too much. Also, starving yourself can lead to weight gain as the body goes into the famine mode, meaning the cells tend to store everything you eat in the form of fat. So, do not starve. If you feel hungry at odd times, have fruit or baby carrots with hummus. Drink water.

Choose leaner proteins and load up on vegetables:

Instead of beef, opt for leaner meats like chicken or fish. Consuming fish is especially helpful because the fatty acids in fish give your body the beneficial oils it needs and may help subdue the urge to consume greasy or fattening foods.

And as for vegetables, go for it. Breakfast, lunch, and dinner pile. They're nutritious, generally not full of calories or sugars (again, no potatoes), and keep you full. They're the shortest track to losing weight there is.

Take Sound Sleep:

Did you know that not getting enough sleep or rest can also lead to weight gain? And it has been scientifically proven. When you don’t sleep for at least seven hours, the cells in your body cannot process the food and do not flush the toxins out. This slows down metabolism, prevents healing, and induces a state of constant stress. As a result, you will start gaining weight and feel tired even if you have not moved from your seat the entire day.

Don’t Take Stress:

You’ve got less time, but you’ve got time! Do not go into the panic mode. It will only make the situation worse. Stress, panic, and anxiety are all negative emotions that raise the levels of cortisol, the stress hormone. This hormone shuts down the brain’s good decision-making process and can make you become an emotional eater. This, in turn, can lead you to more weight gain.

The best ways to keep away from stress and negative emotions are to avoid criticizing other people, take a walk when you are feeling stressed out or worried, talk to a trusted friend, do something creative like painting or playing a musical instrument, dance, write a journal and laugh.

Start your weight loss story now, losing weight is a lot easier just need to determine that you will have to at any cost