21 Days of Weight Loss and Exercise: A Beginner's Guide and Review

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Although slow weight loss is the most suitable and healthy method, it is not uncommon for many people to want to lose weight quickly. 21 Days Fix is ​​a weight loss and exercise program that promises to lose up to 15 pounds (7 kg) in just three weeks.

1. What is the 21-day program?

21 Days Fix is ​​the weight loss program of Beachbody, a company that uses multi-level marketing to sell products to consumers. The Beachbody Corporation also offers popular exercise guides (including P90X and Insanity), weight loss guides, and other nutrition programs. The 21-day program is especially popular with lovers of Beachbody's programs, with thousands of testimonials and impressive before- and after-workout photos touting its effectiveness. Beachbody claims that people who stick to the 21-day Fix regimen experience quick results and lose up to 15 pounds (7 kg) in three weeks. The program includes an exercise guide and a diet control program.

2. How to do it

The Beachbody website provides a simple guide for those who are new to the program. Customers can order packages through the Beachbody website or the Team Beachbody trainer via social media.

2.1 Training

The 21-day program comes with two DVDs that include six 30-minute workouts.
Upper Fix: Targeted resistance training for the upper body (chest, back, shoulders, arms and abs).
Lower Fix: An exercise designed to tone the entire lower body to help burn fat and burn calories.
Total Body Cardio Fix: Full body cardio workout with weights to increase heart rate and burn calories.
Cardio Fix: Cardio exercise without weights.
Pilates Fix: Pilates-based workouts aimed at strengthening the abs and toning the thighs.
Yoga Fix: Yoga exercises to improve flexibility and balance of the body.
Fix 21 Day Workout Schedule encourages users to complete at least one workout per day of the week.

2.2 Diet

In the starter guide, a math equation is provided to estimate each customer's overall calorie needs by multiplying their current weight in pounds by 11. This number is your calorie base. (basal metabolic rate or BMR). Adding 400 (exercise calories burned) equates to a result that represents your calorie needs to maintain your weight.
Subtract 750 (calorie deficit) from calorie needs to get the target number of calories to eat for weight loss, according to the Beachbody program.
The results of this calculation determine the right plan and tell the user how many servings of each color-coded snack box can be consumed per day.
Each meal box is a different size and is used for a specific food group, for example:
Green box (one cup): Vegetables Purple box (one cup): Fruits Red jar (3 /4 cup): Protein source Yellow box (1/2 cup): Carbs Blue box (1/3 cup): Healthy fats Orange box (two tablespoons): Nuts Users also get Allow for two to six teaspoons of nut butter and oil, depending on the plan range and goals the client chooses.

2.3 Process control

People who adhere to the 21-day Fix regimen are encouraged to track their weight loss progress in different ways. Before starting the program, users are suggested to take a picture before applying the program. Participants also used body measurements of arms, chest, waist, hips and thighs to gauge how many inches had been lost after three weeks. Upon completion of the program, the images and previous measurements were compared with the images and measurements after the full 21-day regimen to estimate total progress.

3. Food should be used within 21 days

The 21-Day Fix program promotes healthy eating and emphasizes fresh produce, high in protein and healthy fats.
Examples of foods to eat in 21 days Fix include:
Vegetables: Kale, watercress, spinach, Brussels sprouts, broccoli, asparagus, beets, tomatoes, peppers, cauliflower Fruit Plants: Blueberries, raspberries, strawberries, pomegranates, guava, star fruit, watermelon, cantaloupe, oranges, tangerines, apples, Carbs: Sweet potatoes, bananas, quinoa, beans, lentils, cassava, peas Orchid, fat-free mashed beans, brown rice, potatoes, buckwheat Protein: Sardines (fresh or canned), skinless chicken or turkey breast, lean chicken or turkey (≥93% lean), fish (cod) , salmon, tuna, catfish, tilapia, salmon), egg whites, 1% greek yogurt, tofu Healthy fats: Avocado, almonds, cashews, peanuts, pistachios, walnuts, pecans, coconut milk and cheese (feta, goat, cotija and parmesan). Nuts: Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Flaxseeds, Olives Oils and Nut Butters: Extra Virgin Olive Oil, Extra Virgin Coconut Oil, Flaxseed Oil, Walnut Oil, Pumpkin Seed Oil, Nut Butter (peanuts, almonds, cashews, etc.) Condiments: Lemon or lime juice, vinegar (apple cider, white or red wine), mustard, herbs, spices (except salt), garlic, ginger Beverages: Mineral water, juice, coffee, green tea and unsweetened iced tea.

4. Food should be limited

In general, the Beachbody organization discourages unhealthy foods like sugary drinks and emphasizes consuming nutrient-rich foods for those who follow their nutrition program.
When following Beachbody nutrition programs, the following foods are not recommended:
Sugary drinks, sweetened yogurts, candies, baked goods, sugar
Refined carbs: noodles, sugary cereals , white bread, bagels, white rice, french fries, tortillas
Processed foods: Fast food, processed meats (sausages, cold cuts, bacon), packaged snacks, food canned food
Greasy and fried foods: Fried chicken, french fries, french fries, burgers, pizza, fried food
Alcoholic drinks: Beer, wine

5. Health benefits of the 21-day fix regimen

5.1 Weight loss

A review based on 68 studies found that people who consumed more sugary and sweetened beverages were more likely to be overweight or obese than those with low sugar consumption.
In addition, those on the 21-day regimen were instructed to eat a high-fiber, high-fiber diet and drink plenty of water, both of which have been shown to be particularly powerful in promoting promote weight loss.

5.2 Support a healthy diet

The foods recommended in the Fix 21 day meal plan are healthy foods that are rich in nutrients, including vegetables, good carbs and protein. The program urges participants to prepare meals at home and warns against overusing fast food.
Color-coded containers ensure that participants of the 21-day Fix program consume a variety of nutritious foods from a variety of food groups on a daily basis.
Unlike weight loss plans that recommend processed, nutrient-poor foods like snack foods, frozen dinners, and packaged foods, 21 Day Fix encourages eating healthy, whole foods.

5.3 Increase exercise performance

The
21 Day Fix comes with a three-week exercise program that includes 30-minute workouts that target different areas of the body. Because this program emphasizes the importance of participating in daily exercise, followers tend to resume physical activity after the three-week period is over making up for a healthy lifestyle.

6. Note

As stated in the name, the 21-day program focuses on a three-week, short-term period. Clients can indeed lose weight while dieting on this regimen, but there is a high chance of regaining the weight lost during the program after it ends. Any successful weight loss plan should focus on slow, consistent changes over time rather than rapid fat loss.
The focus of the 21-day Fix program is how to control the amount of food through specialized boxes. While this can be an effective way to prevent overeating, relying on these boxes and counting calories is inconvenient for some people. Plus, it's not a realistic way to stay long-term, and constantly monitoring food portions and amounts can lead to a tendency for some people to overeat.
A major flaw in the 21 Day Fix program is that dieters have to calculate their own calorie needs. For example, using this 21-day program's calorie equation, a 145-pound (66-kg) person would only consume 1,245 calories during the program. This is a small amount of calories, especially for people who have busy, intense jobs and are working every day.. Eating too few calories during intense activity can lead to low blood sugar ( low blood sugar), and mood swings that cause loss of appetite.

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Reference article: Healthline.com