In this article, we will discuss ways to lose 20 pounds. Overweight and obesity are among the major health issues in the USA. According to Centers for Disease Control and Prevention, more than one-third of U.S. adults are obese. The number of adults suffering from obesity is higher among middle age adults which are forty to fifty-nine years old (39.5%) as compared to younger age adults which are twenty to thirty-nine (30.3%) or adults above sixty (35.4%).
Overweight and obesity are two different terms. Overweight refers to the excess amount of body weight which may be amounting from bone, muscles, fat, and water whereas obesity refers to the excess accumulation of fat in the body. To know whether a person is overweight or obese one can use BMI tool. BMI is Body Mass Index which is measured by using weight and height. A BMI of 18.5 to 24.9 is termed ideal. A person with BMI of 25 to 29.9 is classified under overweight while a BMI of more than 30 and less than 40 is considered under obesity. And if the BMI is more than 40 is classified under extreme obesity.
There are many reasons responsible for one being obese or overweight. Some of the main causes are listed below.
Causes of Overweight and Obesity
The reasons behind the accumulation of excessive body fat in different parts of the body are listed below. But, it mostly depends on the lifestyle and the food which you chose to eat.
Below we have mentioned some of the most common causes of body fat build up, that can lead to many major health problems if not treated timely.
- Poor eating lifestyle
- Overeating
- Stress
- Depression
- Hypothyroidism
- Eating foods high in fat
- Excessive drinking of alcohol
- Smoking
- Lack of physical activity
- Lack of sleep
- High-stress level
Symptoms of Body Severe Fat Accumulation
You may be wondering as how to know that you have excess body fat in your body. This is very easy to know as excess body fat will reflect in the weight count of your body. Plus, below are some of the signs, which can help you know about your excessive fat accumulation in the body.
- Increased weight
- Increased appetite
- Fatigue
- Bloating
- Increased blood pressure level
- Increased blood sugar level in the body.
- High cholesterol level (LDL)
Facts about Overweight
According to a study done in U.S. if the situation stays the same then by the end of 2030, more than 50% population of US will be suffering from overweight and obesity problem. Therefore it is important to maintain right weight to prevent yourself from suffering severe health diseases such as diabetes and different heart diseases. A healthy body weight is every person’s desire but people hardly take it seriously.
If you are looking to lose weight and that too fast then you have come to the right place. Here we will guide you ways to lose 20 pounds fast. But before that one thing that you need to know is that losing weight not only requires you to be prepared physically but mentally as well. You may think that exercising and eating less will help you lose weight fast but it is not the case. Along with adequate exercise, you also need to have an adequate diet. Below we have prepared a 3-Day Diet plan which will help you lose excess fat quickly.
This 3-Day Diet plan is not a starvation diet. This diet plan is generally known as Military or AHA 3-Day Diet Plan. This method of dieting can help you lose at least 10 pounds of weight and that too within 3 days period of time. This AHA 3-Day Diet plan is actually a chemical breakdown diet. This three-day military diet plan helps the military personnel get rid of their fat and get in shape within a shorter duration of time. This diet plan does not include any special food. It includes ordinary food which you can cook easily in your kitchen. Following this diet plan for a week can help you lose 20 pounds fast without compromising your health.
Diet Plan to Lose 20 Pounds:
1.) Day 1 of the 3 Day Military Diet Plan:
Include These in Your Breakfast Meal:
- One toast slice
- Grapefruit- Half or juice of half grapefruit.
- One cup of black coffee or tea
- One tablespoon of peanut butter.
Include These in Your Lunch Meal:
- One toast slice
- Half cup of tuna fish
- One cup of black coffee or tea
Include These in Your Dinner Meal:
- One cup of green beans
- Two slices of any meat
- An apple
- One cup of carrots or beets
- A cup of Vanilla flavored ice-cream.
2.) Day 2 of the AHA 3 Day Diet Plan:
Include These in Your Breakfast Meal:
- Half banana
- One toast slice
- One boiled egg
- One cup of black coffee or tea.
Include These in Your Lunch Meal:
- A half cup of Tuna or one cup of cottage cheese.
- Five saltine crackers
Include These in Your Dinner Meal:
- Two hot dogs or wieners
- One cup of cabbage or broccoli
- Half cup of carrots or turnip greens
- Half banana
- One cup of Vanilla ice-cream
3.) Day 3 of the AHA 3 Day Diet Plan:
Include These in Your Breakfast Meal:
- One boiled egg
- One toast slice
- One cup of tea or black coffee.
Include These in Your Lunch Meal:
- One slice of cheddar cheese
- Five saltine crackers
- One apple
- One cup of tea or black coffee
Include These in Your Dinner Meal:
- One cup of tuna
- A cup of carrots or beets
- One cup of green beans or cauliflower.
- A cup of cantaloupe one apple.
- Half cup of vanilla ice-cream.
Exercise to Lose 20 Pounds:
It is suggested that you also include some mild physical exercise in your routine to get the desired result. You can exercise on your non-diet plan day so that you don’t feel pressured of dieting and exercising on the same day.
- Include exercises like jogging, walking, skipping, cycling and similar.
- You can also go swimming or play your favorite sports.
- Apart from this, you can include some yoga exercise as not only it will help you physically fit but also mentally.
- Yoga along with meditation can help you lose weight significantly.
Points to Be Kept in Mind While Looking to Lose 20 Pounds:
- While you are following this American Heart Association or Military 3-Day Diet plan menu, make sure that you follow it strictly.
- This is a tried, tested and proven diet which is capable of making you lose weight almost 10 full pounds. Following this continuously for six days may not make you lose 20 pounds straight. Instead follow it every alternative week to lose 20 pounds.
- For the positive result, it is suggested that you avoid making any substitutions to the recommended diet ingredients.
- For the seasoning purpose, it is allowed that you can use salt and pepper and nothing else.
- Diet soda is allowed when you are on this AHA Three Day Diet plan or Military Three day diet plan.
- You only need to follow this diet plan for 3 consecutive days in a single week. For rest of the 4 days, you can get back to your usual diet. But remember “do not overeat”.
- After the period of your normal 4 days, you need to restart the Diet Plan as per your need.
- The best way to prevent yourself away from overeating is to lower down on your temptations when you are out for shopping or any other purpose.
- Following this plan for 3 weeks will help you lose more than 20 pounds. This is the best and most effective 3 Week Diet Plan which you can follow.
Mechanism of this 3 Day Diet Plan
- The mechanism of this successful diet plan mainly because of the combination of the foods which are included in it. These foods are selected and the diet is designed in a systematic way, which acts only as a combined strategy. That is the reason that it is suggested you do not try to alter the food.
- All the foods which are included in this three-day diet plan contain very less amount of calories. So, they can accelerate your weight loss rate easily.
NOTE:
- It is recommended that you consult your doctor before going on for this American Heart Association Three Days Diet Plan. As different person come with different type of body metabolisms; hence, discussing it with your doctor is recommended.
- Apart from above, the safety and the validity rates of this diet are to be checked yourself as what may seem appropriate for one may not be same for the other. So, make a careful use of this diet plan.
