Three weeks isn't enough time to make a big change to your weight and waist. It is, however, long enough to make an inspiring start to a longer-term weight loss plan. An advantage of a 21-day diet plan is that you can set aggressive goals, knowing you can relax a bit once you've gotten over that first hump.
Goal Setting
Any successful 21-day plan begins with setting your weight loss goals. In an article for HelpGuide.org, health counselor Maya Paul recommends losing no more than 1 to 2 lbs. per week for healthy and sustainable weight loss. However, due to the short term of a three-week diet, you can push that to around 3 lbs.
Preparation
To get ready for your weight loss session, fitness coach Ben Cohn recommends journaling what you eat for one to two weeks. Once you've finished, total up your calories to find your average calorie intake per day. Use this number when planning your 21-day diet.
Menu Plan
To lose 1 lb. per week, you need to drop 500 calories from your daily intake. Based on your weight-loss goals, you should plan your diet based on your new maximum caloric intake. Celebrity personal trainer Bill Phillips, in his book "Body For Life," recommends planning days of six small meals rather than the traditional three. This means you wait shorter periods between eating, which helps you stick to your plan.
Expert Insight
Cohn recommends making your meals ahead of time. You can cook and pack for one day, each day, or prep many days in advance and separate them into meals. Cohn says it's much easier to stick with your diet if you've prepped and packed your meals than if you're out in the world trying to figure out what to order at restaurants.
Nutrition
Whenever you cut your food intake, it's important to get the maximum nutrition from the food you do eat. Harvard nutritionist Walter Willett, author of "Eat, Drink and Be Healthy," recommends first cutting out empty foods, like refined grains, sweets and soda. He also recommends taking a daily multivitamin to help fill in any nutritional holes left by your limited diet.
References
- HelpGuide.org: How to Lose Weight and Keep it Off
- Ben Cohn; Fitness Coach; Hillsboro, OR
- "Eat, Drink and Be Healthy"; Walter Willett, MD; 2007
- "Body For Life"; Bill Phillips; 2006
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