Put your fork down between bites and focus on enjoying, and thoroughly chewing, each bite. You miss out on a lot of nutrients and make digestion hard on your body when you don’t adequately chew your food. They always have extra sodium which can affect water retention.ġ5) CHEW your food. Brown rice, steel-cut oats, wholegrain bread, whole fruits, fresh vegetables, etc.ġ4) Be wary of using a lot of canned foods. Make sure you’re eating foods as close to their natural form as possible. If you’ve let some processed foods slip in, this can really halt your progress. If you’re not, consider increasing the size of weights you’re using.ġ3) Avoid processed foods.
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If you’re modifying, try the full exercise for a few seconds before lowering down to the modification.ġ2) You should be slightly sore after each workout. Boosting intensity can increase fat loss, so push yourself. So, pick foods toward the top of the list most of the time.ġ1) Make sure you’re not just going through the motions when you exercise. This gives your metabolism a boost and keeps your body from thinking you’re starving it.ġ0) In each of the food lists, the foods are listed in order of how healthy they are for your body. Stick with the foods in the program, but eat a few more calories for one meal during the week. Healthy fats speed up the weight-loss process.ĩ) Eat one bigger meal each week. Save one of your red containers to eat as an after dinner snack.Ĩ) Make sure you’re eating all of the healthy fats (tsps.) that you’re allowed. Add some healthy fat or protein.ħ) Don’t go to bed hungry. This will change the speed at which your body assimilates the sugar into your bloodstream.Ħ) Try to avoid eating fruit (purple) alone. Dairy causes inflammation in many people and they don’t even realize it.Ĥ) Replace one of your yellow containers with another red or green container.ĥ) Make sure you always have a protein (red) and healthy fat (tsp., blue, or orange) with every yellow container. Limit bananas, watermelon, mango, pineapple, dates, and dried fruit.ģ) Consider eliminating dairy. Choose berries, apples, pears, peaches, cherries, plums, and oranges. Every function in your body, weight loss and muscle repair included, requires water.ġ) Eat your yellow (carbs) and purple (fruit) containers earlier in the day.Ģ) Eat fruits that are lower in sugar.
It’s hard for many people when they step on the scale and don’t see the results they are expecting. At the beginning and end of your program is enough. You don’t need to take measurements or step on the scale every week. So make sure you’re tracking your measurements as well.
Our bodies operate efficiently when they get the calories they need. If you’ve been operating from a dieting mindset that fewer calories is the way to lose weight, it’s likely that your metabolism is sluggish and confused. Often women come into this program after trying diet after diet, many of which are low in calories. This allows your body time to adjust to the workouts and to give your metabolism a reset. If that’s you, keep reading because I’m going to suggest some tweaks you can make to help you start to see results.įirst of all, I don’t recommend making any changes until you’ve done two full rounds of the program. However, it’s not uncommon for some people who start the program to stop seeing progress.
“I just finished my 3rd round of 21 Day Fix and I’m 35 pounds lighter!!” I’ve already lost 6 pounds and 8 inches!” I have never felt so empowered and that real change is possible.” I’ve been able to sleep better at night, my mind is less foggy and more focused.” I have gone from 230 lbs to 215 in 6 weeks. “I can feel a big difference in my energy. “Lost 2 pounds last week and my energy has skyrocketed! I love the results when I get in all my containers.” “My scale finally went down after only one week on the program–I’m down 3 pounds! I’m a happy girl!” Here are some real comments from real people.
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The 21 Day Fix is an amazing program that helps you learn how to eat clean foods, in the correct portion sizes, without the madness of counting calories.