21 Day Plan To Lose Weight Effectively

If we do not want to recover the lost weight it is very important that after finishing the three weeks of plan we do not return to the previous habits and continue with a healthy routine

Do you think that in 3 weeks you can lose the extra kilos? Perhaps not for the most part, but a considerable amount. What does it depend on? To add a new habit to your diet and daily activities! Find out more about the 21-day plan to lose weight in the next article.

Day by day plan to lose weight

You may be a bit skeptical and think that it is impossible to lose weight in 3 weeks. It’s just a matter of going step by step or day by day adding or removing something from your diet and habits. Start as soon as possible and you will see the results!

1st day

Walk a day and walk.

Write your goals in a notebook or paper and leave it in a visible place. Start with a simple exercise routine (for example, going for a walk ).

2nd day

Cold coffee with ice

It eliminates the sources of liquid calories, that is, coffee, soft drinks and alcohol. Replace them with water, green tea and fresh juices. Write what you eat in a spreadsheet without forgetting anything.

3rd day

Make the second day of training. You can increase the walking distance, intensity or add another exercise.

4th day


Change from 3 large meals to 6 small meals each day. Do not forget to add fruits, vegetables, fibers and proteins at all meals.

5th day

Make a shopping list with healthy foods and go to market with it, without adding anything else. If you could not resist the temptation it would be good for you to throw away, give away or even sell the products you are not allowed to consume.

6th day

Person weighing himself on a scale

Weigh yourself and write down the kilos in your notebook. Choose an activity to do at least 3 times a week. It can be a sport, a dance class or going out to exercise in a park.

7th day

Plan the next week’s diet and, if necessary, make another purchase at a traditional market or fair.

8th day

Continue with your exercise plan. You can hire a coach or change the exercises yourself so you do not get bored.

9th day

Add to your diet a fruit and a vegetable that you have never eaten before or that you have not enjoyed for a long time. Try to consume them raw or steamed .

10th day

Trans fat

Eliminate the sources of trans fats from the diet and do not forget to exercise.

11th day

Woman drinking water while practicing sport.

Make sure you are drinking enough water,  always the one your body asks for.

12th day


Pay attention to the amount of fibers you consume per day. At least 35 grams are recommended. If you do not reach this figure, consume a handful of almonds.

13th day

Count the calories you consumed the previous days based on the intake form. Check how much is the minimum and maximum allowed according to your age, weight and height, as well as the target of kilos you want to eliminate.

14th day

Cranberry juice

Plan the diet for the next week making the purchase and analyzing the foods you have at home. Eat more fruits in season.

15th day

Change the physical activity you were doing so far or increase the difficulty. You can add more weight, reduce marks or walk more time. You can also add a new series or more exercises to the routine.

16th day

Steamed broccoli

Follow a new technique of cooking food in relation to what you have been doing. It can be, for example, steam or grilled. Try to eat more raw and fat-free menus.

17th day

Dinner less than the previous days and look for a different source of protein than usual. For example, if you usually eat chicken or tuna, change to meat or salmon .

18th day


Train a little more than the previous session . Check the loads, times or distances and try to add new exercises.

19th day

Check your goals and find out if you are close to reaching your goal . You can weigh yourself or try on clothes from the previous season that you did not get into before you started this 21-day weight loss plan.

20th day

Check before buying

Make the purchase for the following days . At this point you will not want to go back to the routine that you had three weeks before, because you will look thinner, but also with more energy and vitality.

21st day

Be more precise in your vision and analyze the changes you have made in your life. Strengthen your commitment Keep going. You have already created your healthy habit!

What can I eat?

This is a very common question among those who are dieting. Some of the options available to consume while following your 3-week weight loss plan :

Breakfast and snack

The allowed foods are:

  • 1 cup of milk (250 ml)
  • 1 teaspoon of sweetener (5 ml)
  • 2 slices of whole grain bread
  • 1 slice of low fat cheese
  • 3 cookies without salt or sugar
  • Oats
  • Raisins
  • Cheese in skim cream
  • Fruits

Do not forget to read:  11 ingredients for a healthy breakfast

Lunch and dinner

A bowl of soup is consumed as an entree. The main course is a small piece of meat with cooked vegetables and a serving of salad . For dessert we will take a fruit.

  • Lean white meats (chicken, fish and pork)
  • Lean red meats
  • Raw or steamed vegetables
  • Leaf vegetable
  • Brown rice, quinoa , barley, millet or wheat
  • Legumes (lentils, chickpeas, beans)
  • Dry pasta (not stuffed)
  • Condiments (ground garlic, cloves, turmeric)
  • Aromatic herbs (basil, rosemary , thyme)
  • Homemade vegetable soup
  • Olive oil
  • Apple vinager
  • Lemon juice
  • Natural juices without sugar
  • Raw fruits for dessert (strawberries, peach, orange)
  • Gelatin light
  • Nonfat yogurt