”Weight loss” is a familiar word to everyone, especially for those who are overweight and obese. It sounds easy but in fact it’s really hard to do for many different reasons. However, the main reasons that lead to failure in losing weight are lack of effort, determination, and patience.
Why many people can lose weight while you cannot? First, choose a suitable method for your weight loss. Next, strictly comply with the instructions of that method. Maybe you feel tired and hungry, but think about the best results that you surely achieve to motivate you. Those are the most basic steps supporting for the process of weight loss. So, you certainly have to follow those steps.
Besides, wonder that How can I lose weight 15 pounds in 3 week. And confidently answer that you could. Believe in yourself and surely success will come to you.
In the following article, How can I lose weight will show you 3 ways to lose 15 pounds efficiently in 3 weeks.
Method 1: Cutting carbohydrates and sugar
–Encourage your family to perform with you
It is actually difficult to cut down the kind of calories you need without a change in how you cook. Encourage your family to modify a healthy diet and perform a 3 week diet meal plan with you. Therefore, there is no difference in meals of you and your family. This will help you lose weight successfully.
–Lower carbohydrates and increase protein
You should not eat a meal containing more than 40 percent carbohydrates. This means that you should only eat carbohydrate foods such as vegetables, ancient grain or whole grain.
–Download a calorie counter app to monitor your progress
This app likes a diary recording your calorie intake through each stage. Example, if you want to lose weight in 3 weeks, the app will help you control calories each week and give some necessary modifications in your diet. Besides, it also analyzes the calories containing in the daily food. Some studies have shown that a food diary is useful in calorie reduction and weight loss.
–Do not skip any meal
Many people think that skipping meals will help them lose weight. So, they usually skip breakfast. This is a wrong thought and lack of scientific. Therefore, give priority to breakfast and snacks before and after exercise about 2 hours. They will help your body burning more calories and boosting the metabolism.
–Drink water, green tea and coffee
You should not add sugar or fat milk to your tea or coffee. Also, alcohol, beer and soda can increase consumption of calories up to 200 or more per drink. Besides, studies have shown that coffee can actually boost your metabolism.
–Apply the 40/40/20 rule
A meal will consist of 40 percent healthy carbohydrates, 40 percent lean protein and 20 percent healthy fats.
In which, at least 20 percent of healthy carbs are from vegetables such as spinach salads, carrots, red potatoes, broccoli, and other nutrient-rich veggies. Beside, replace whole grain breads and pastas by legumes and ancient grains as quinoa and wild rice.
In addition, choose lean proteins like egg whites, low-fat cottage cheese, salmon, tuna, chicken breasts, etc.
Monosaturated fats are good for your health. So, select olive oil, coconut oil, avocado, peanut butter, nuts and seeds, etc.
–Take a day off for each week
You need to relax after 6 days in the framework of weight loss. However, only allow yourself to eat things that satisfy just enough your cravings.
Method 2: Increasing physical activities
–Go to work by bike or on foot
You should spend 15 minutes of biking or 30 minutes of walking both every morning and every evening. This will help you burn the excess fats quickly.
–Take at least 45 minutes for high-intensity cardio everyday
–Take part in a high-intensity fitness class or a gym room
Method 3: Reducing the retention of water
–Drink a lot of water
Increasing consumption of water will flush excess water and salt through your sweat and urine.
–Go to a sauna
To succeed in weight loss, finding a suitable approach is important. Besides, you choose healthy foods to lose weight safety and ensure a good health. Also, you can refer to many programs for weight loss. Currently, there are many weight loss programs for men and weight loss programs for women. So, choose for yourself a suitable program. Hope you lose weight successfully!