Excess weight is the scourge of modern society.Often people face the question of how to lose 3 kg a week when it comes to a vacation and they want to look perfect!This task is fully feasible and you do not need to go on a diet and spend all your time in fitness centers, exhausted with excessive physical activity.Below we will discuss how to lose weight quickly with health benefits and change your usual diet.
Effective ways to lose 3 kg per week
Millions of women are looking for an effective way to get rid of a few extra pounds.In this pursuit, they rush to extremes: starving, refusing rational diet, and dismissed with exhausting force loads.This approach has a destructive effect on the female body and leads to disappointment.The weight loss process goes quickly, but the weight returns at lightning speed.In fact, getting rid of 3 kg in 7 days is a simple task.To do this, follow some rules:
- Review your diet.
- Avoid sweet, salty, starch and fatty foods.By eliminating these foods from your menu, you can easily lose weight.
- Avoid eating after 19:00.
- Diversify your diet with fasting days.Choose a low -calorie food and eat it throughout the day.Low fat or cottage cheese, rice, boiled buckwheat and salads made from non -stars, uncertain vegetables are perfect.Enter 2-3 days of fasting a week in your traditional diet.
- Lymph drainage massage.During the procedure, a dynamic effect occurs on the lymphatic and circulatory systems, where unwanted deposits accumulate.At the same time, the metabolism, the process of fat breakdown is activated, and the process of weight loss is accelerated.
- Folk remedies.Drink decoctions and herbal tinctures for weight loss: yarrow, mint, milk thistle, dill.Include chamomile or mint tea in your usual diet;They normalize appetite and reduce the desire for sweets.
- Take bars, visit the sauna.These procedures tone the body, accelerate metabolism and stimulate the weight loss process.
- Physical activity, gymnastics.Running, swimming, aerobics or fitness walking - the choice is yours.Even a regular half hour of exercise will facilitate your muscles elastic and weight loss.
- Healthy eating.Give up fast food, carbonated drinks, fried, spicy foods in favor of vegetables, fruits, cereals, cottage cheese and lean meat.Diversify your diet with natural, organic products.Experts recommend consuming superfoods: goji fruits, whole grain rice, aczuki seeds, linen and chia, miso, amaranth.
Diet and diet
For effective weight loss, remove harmful foods from your diet.Eliminate sweet, starch and fried foods from your diet.To prevent your body from gradually experience stress, remove gradually unhealthy foods, but first remove unacceptable foods and dishes.To lose weight quickly, place less sugar in your tea (or even better, do not add it at all);For dinner, instead of cutlets, boil chicken breasts.Focus on vegetables, fruits, lean meat - there should be many of them in your diet so that your body receives healthy fiber, protein and carbohydrates.
To consolidate the results obtained, do not return to your usual diet immediately.Otherwise, the results of the weight loss will disappear in a short time.You will see that following such a diet is very simple and healthy.To prevent the lost weight, follow a constantly balanced diet.
Sample menu for the week
To lose weight quickly, you will need to change your usual and comfortable diet.It is natural to have questions:
- How to create your menu from the right products?
- What to eat for breakfast, lunch, dinner?
- How to combine products?
Everyone will have their own diet in accordance with their taste, financial capacity and everyday life.Try to find a medium between your usual diet and a new one that will give you a boost for weight loss.Indicative menu for the week:
Monday
- Breakfast: 300 grams of green unsweetened apples, baked in the microwave with cinnamon.A whole grain bread.Tea or coffee without sugar.
- Lunch: rice porridge without oil, salad, vegetable soup without potatoes.Sugar -free composite or fruit drink.
- Dinner: low-fat cottage cheese, cinnamon apple, baked in microwave, little natural yogurt (2-3 tablespoons).Sugar free tea.
Tuesday
- Breakfast: oatmeal with unsweetened fruits (currant or cranberries).Sugar -free coffee tea.
- Lunch: vinaigrette, whole grain bread.Sugar -free composite or fruit drink.
- Dinner: Shrimp with herbs and lemon juice.Garnish: lettuce.Sugar free tea.
Wednesday
- Breakfast: Stewed vegetable omelette.Tea, coffee without sugar.
- Lunch: chicken or turkey breasts with vegetables (tomato, zucchini, onions, herbs).Sugar -free composite or fruit drink.
- Dinner: wheat or barley porridge.Sugar free tea.
Thursday
- Breakfast: low -fat villas with blueberries or blueberries (mix in a blender).Tea, coffee without sugar.
- Lunch: steam seafood with broccoli.Sugar -free composite or fruit drink.
- Dinner: red beans with tomatoes and peppers.Sugar free tea.
Friday
- Breakfast: Buckwheat with pear.Tea, coffee without sugar.
- Lunch: Vegetable stew without carrots and potatoes.Sugar -free composite or fruit drink.
- Dinner: grilled shrimp with lettuce.Sugar free tea.
Saturday
- Breakfast: whole grain toast with avocado.Tea, coffee without sugar.
- Lunch: veal with stewed vegetables.Sugar -free composite or fruit drink.
- Dinner: Vegetable stew, but no potatoes.Sugar free tea.
Sunday
- Breakfast: two eggs, stewed broccoli and green beans.Tea, coffee without sugar.
- Lunch: lettuce, stewed fish or meat.Sugar -free composite or fruit drink.
- Dinner: cottage cheese with unsweetened fruit.Sugar free tea.
Following this diet, you will easily lose weight.For breakfast, choose unsweetened fruits, fresh vegetables without stars and nuts.Drink a glass of purified water 30 minutes before meals.Take a look at the size of your portion and eat small plates with the help of dessert cutlery.You will quickly get used to a balanced diet.
Exercise
Proper nutrition helps you lose weight and get rid of hateful pounds, but you cannot give up physical activity, special exercises and reduce the importance of sports.To lose weight quickly, experts recommend exercising in the morning, on an empty stomach, immediately after waking up.In this way, your body burns accumulated calories, not breakfast.For exercise, choose comfortable clothes and a sports mat.
Effective set of exercises for fast weight loss and weight loss:
- "Twist"Lie on the floor, press your back toward it.Bend your legs at your knees, spread your elbows in different directions and place your hands behind your head.Inhale - lift your shoulders and head off the floor.Exhalation - starting position.
- Lifting the body.Lie on the floor, bend your legs, lock your arms behind your head, spread your elbows on the side.Inhale - slowly lift your body to your knees.Exhale - take the starting position.
- Lifting the legs.Sit in a chair, lean on its edge.Inhale - pull your feet to the body, exhale - return to the starting position.
- Rotation of the body.To tighten your hair abdominal muscles, sit straight in a chair and rotate your body.
Take the helpful advice to run in the morning or evenings, but first consult your doctor.If you have problems with your joints or are overweight, jogging will have a negative effect instead of benefit.It is also a good idea to walk at a rather fast pace, it will certainly not hurt and by doing it with your significant other, you will be able to introduce a new family tradition and a useful habit.
How to lose weight for a teenager without diet and harm your health?
Unfortunately, the younger generation is increasingly faced with the problem of excess weight.
Poor nutrition, combined with minimal physical activity, leads to weight gain with a more development of health problems.
Make sure your teenager's diet is rational and balanced.To make sure that the process of weakening a child is effective, pay attention to increasing physical activity (sports, dancing, long walks in the evening, running in the morning).
The dangers of rapid weight loss
Each body has its own maximum weight, under which you cannot fall, so be careful in the weight loss process.See the possible consequences of switching to a particular diet.Be careful with diets that require you to completely eliminate foods such as bread and fruits from your diet.
Rapid weight loss, unbalanced eating leads to:
- rapid aging of cells;
- headache;
- hair loss;
- hormonal imbalances;
- Anorexia.