Extra pounds can be a big concern for every woman, but not everyone can cope with it. Therefore, nutritionists hear the question of how to lose 3 kg of weight per week and not harm their health, and they successfully answer it. For this purpose, not only from various strict diets, but also from moderate physical activity, as well as such pleasant procedures - body wraps, massages, etc. Losing weight quickly and easily is an art form that requires dedication, just like beauty.
Is it possible to lose 3 kg in a week without dieting?
Taking into account the physiological norms of weight loss, you can get rid of about 3 kilograms of excess weight in just 7 days without using any strict diet or extreme methods. To achieve the desired result, it is recommended to follow the following weight loss rules:
- the correct daily regimen will help you lose weight and forget about food for a while;
- you need to find a hobby for yourself that will distract you from thinking about a snack;
- regular physical activity is useful for losing weight, as well as walks in the fresh air, morning exercises;
- Fractional meals will help you lose weight easier and faster.
If there is a desire to lose 3 kg in a week (for example, to lose weight for a solemn event), you should add to your diet:
- fresh vegetables (except potatoes), fruits, berries, greens - they will help you get full quickly with a small amount of calories;
- seafood, low-fat types of fish - when consumed at least 3 times a week, helps to lose weight quickly and easily;
- daily use of fermented milk products, which help to lose weight and remove toxins from the body;
- freshly prepared fruit drinks, natural juices, compotes, as well as green tea with a small amount of ginger contribute to accelerated weight loss.
You need to follow the correct drinking regime so that excess weight goes away faster and weight loss does not become a problem. About half an hour before the start of the meal, you need to drink a glass of any liquid (preferably plain water). To lose weight, you need to drink it no later than an hour and a half after eating.
Physical activity plays an important role in losing weight. In the process of losing weight, it is useful to exercise regularly at home (for example, perform simple morning exercises) or sign up for a gym and exercise under the supervision of a trainer. To lose weight quickly, you should apply the following exercises:
- swings, jumps;
- hanging on a horizontal bar;
- exercises for working on the press;
- to squat;
- jump rope.
Ways to lose weight effectively at home
Without knowing how to lose 3 kg in a week, you don't have to deal with boring, tedious calorie counting, because effective fasting days come to the rescue. It is also necessary to remember about regular physical activity. There is a small limitation - it is not recommended to be very active on such days. To complete the process of losing weight, you need to choose the right options for fasting days. Popular fasting days that help you lose weight quickly and easily:
- any unsweetened fruits, including apples (no more than one and a half kilograms per day);
- drink fermented milk products (no more than one and a half liters per day);
- raw or boiled vegetables (no more than two kilos per day);
- protein products in cooked or boiled form (cottage cheese, fish or meat).
Strict diet: water or kefir
The kefir diet is not only effective, but also one of the serious weight loss methods that perfectly cleanses the body of accumulated toxins and toxins. You should consult your doctor before losing 3 kg per week using the kefir diet. The basis of this weight loss technique is a simple intake of kefir at the usual time for 3 days - breakfast, lunch, dinner. This is a mono-diet, so the main thing is not to overdo it - it is allowed to carry out no more than once every 6 months. Experts advise to apply kefir fasting days first.
No less effective is the water diet based on weight loss, which is the use of three liters of pure water per day at room temperature. However, it is worth increasing the amount of fluid if you play sports or lose weight in hot weather. Immediately before eating (about 25-35 minutes) you need to drink a glass of water so that a smaller portion will be eaten during the meal. In order not to overburden the stomach, it is necessary to drink liquid in small sips. After this diet, you will have to give up coffee, tea, sweet juices, carbonated drinks.
Increased physical activity
If you do not know how to lose 3 kg in just one week, you should listen to the following tips:
- Brisk walking is one of the best types of aerobic exercise that helps burn body fat and speed up your metabolism.
- Running is the most effective way and does not require the purchase of expensive equipment. To start, you need to exercise for 8-10 minutes a day, gradually increasing the load.
- Swimming helps to effectively lose weight, it is also combined with other types of physical activity. The condition of the joints also improves, the posture is corrected, the back muscles are strengthened, and the load is given to the shoulder girdle and legs.
- Active games, videos, cycling will make the process of losing weight not only more effective, but also interesting.
Wrap and massage
Massage for weight loss is performed with fast rhythmic movements, thanks to the pressure the blood circulation process is stimulated, metabolism between blood and connective tissues is accelerated. Slags are also removed from the body, the production of salts and digestion are accelerated, which helps to lose weight quickly. All this strengthens the metabolism - this is one of the main conditions for successful weight loss.
Wraps that you can do yourself or use the services of a professional in the salon are no less effective for weight loss. To get the desired result, you need to perform at least 7 procedures. Before starting to lose weight, you need to rub the skin with a scrub on the problem areas, then apply the mixture for wrapping (here you can choose a more suitable option for yourself), then wrap the body with cling film and cover your face with foil. warm blanket.
It is necessary to create a greenhouse effect, thanks to which an intensive process of losing weight will take place. After about 35-55 minutes, you should take a shower, apply any cosmetic product that has a moisturizing effect on the skin. Add a few drops of citrus essential oil in the finished mixture for weight loss. When wrapping to lose weight, you can not pull the stomach, hips strongly.
How to lose 3 kg in a week for a teenager?
For a teenager to lose 3 kg in a week without knowing how to lose weight, you must follow the following conditions:
- completely remove croutons, nuts, chips and other unhealthy foods from your diet, which will accelerate weight loss;
- to lose weight, it is necessary to give up lemonade and various sweet carbonated drinks, ice cream and other high-calorie sweets;
- you can lose weight quickly if you don't eat white bread, muffins, buns, sweet confectionery;
- do not drink store-bought sweet juices with a lot of sugar - this significantly slows down weight loss;
- Do not eat fish, smoked meat, sausage - these are high-calorie foods.
Contraindications
Regardless of which method is chosen to lose weight, we must not forget the contraindications. If the person losing weight has chronic diseases or certain diseases in the acute stage, you cannot use rapid weight loss. Bright examples of such contraindications:
- gastritis, as well as other diseases related to the work of the gastrointestinal tract;
- pregnancy that cannot continue in parallel with normal weight loss;
- heart and kidney diseases.
Also, rapid weight loss methods are not indicated for children and the elderly, where it is worth using gentler weight loss methods, moreover, under the mandatory supervision of the attending physician. Under all conditions, losing weight will bring long-awaited relief from extra pounds and centimeters, but will not leave negative moments behind.