Extra pounds can be a big concern for every woman, but not everyone is able to cope with it. Therefore, nutritionists listen to the question of how to lose 3 kg per week and not harm their health and answer it successfully. For this purpose, you can use not only a variety of strict diets, but also moderate physical activity, as well as such pleasant procedures - body wraps, massages, etc. Losing weight quickly and easily is an art that, like beauty, requires sacrifice.
Is it possible to lose 3 kg in a week without dieting?
Given the physiological rates of weight loss, in just 7 days you can lose about 3 kilograms of excess weight without using any strict diet or extreme method. To get the desired result, it is recommended to adhere to the following weight loss rules:
- the right daily routine 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;
- for weight loss, regular physical activity is useful, as well as walks in the fresh air, morning exercises;
- Partial 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 contribute to quick satiety with a small amount of calories;
- seafood, low-fat varieties of fish - help to lose weight quickly and easily, provided that they are consumed at least 3 times a week;
- every day use fermented milk products that help to lose weight and remove toxins from the body;
- Fresh fruit drinks, natural juices, compote, as well as green tea with a small amount of ginger contribute to accelerated weight loss.
In order for excess weight to go away faster and weight loss does not cause problems, you need to follow the correct drinking regimen. About half an hour before the start of the meal, you should drink a glass of any liquid (preferably plain water). You should drink for weight loss no earlier than an hour and a half after eating.
Physical activity plays an important role in weight loss. In the process of losing weight, it is useful to exercise regularly at home (for example, perform simple exercises in the morning) or register in a gym and exercise under the supervision of a trainer. For accelerated weight loss, you should apply the following exercises:
- swings, jumps;
- hanging on the horizontal bar;
- press exercises;
- squats;
- jump rope.
Ways to lose weight effectively at home
Not knowing how to lose weight in a week by 3 kg, it is not necessary to get involved in boring, tiring calorie counting, because effective fasting days come to the rescue. You should also remember about regular physical activity. There is a small limitation - on such days it is not recommended to engage too actively. To bring the weight loss process to the end, you need to choose the right options for fasting days. Popular fasting days that help you lose weight quickly and easily:
- any fruit without sugar, as well as apples (no more than one and a half kilograms per day);
- drinking fermented milk products (no more than one and a half liters per day);
- raw or boiled vegetables (no more than two kilograms per day);
- protein products in baked or boiled form (cottage cheese, fish or meat).
Solid diet: water or kefir
The kefir diet is one of the not only effective, but also strict methods of losing weight, perfectly cleansing the body of toxins and accumulated toxins. Before you lose weight in a week by 3 kg using a kefir diet, you should consult your doctor. 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 do it no more than once in 6 months. Experts recommend initially applying kefir on fasting days.
No less effective is the water diet, which is based on weight loss, which is the use of three liters of clean water per day at room temperature. However, provided that you play sports or lose weight in hot weather, it is worth increasing the amount of fluids. Immediately before the meal (about 25-35 minutes) you should drink a glass of water, so that a smaller portion is eaten during the meal. It is necessary to drink liquid in small sips so as not to overload the stomach. Following 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 speed up the body's fat burning process and metabolism.
- Running is the most effective way and does not require the purchase of expensive equipment. To start, you should practice 8-10 minutes a day, gradually increasing the load.
- Swimming promotes effective weight loss, 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, the load is given to the shoulder girdle and legs.
- Active games, videos, a bicycle will make the process of losing weight not only more effective, but also more interesting.
Wrap and massage
Massage for weight loss is performed with fast rhythmic movements, thanks to the pressure the blood circulation process is stimulated, the metabolism between blood and connective tissues is accelerated. Slags are also removed from the body, the production of salts and digestion is accelerated, which contributes to rapid weight loss. All this increases 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 achieve the desired result, you must perform at least 7 procedures. Before starting to lose weight, it is necessary to clean the skin in problem areas with a scrub, then apply a wrapping mixture (here you can choose a more suitable option yourself), then wrap the body with cling film andcover yourself with a warm blanket.
It is necessary to create a greenhouse effect, due to which an intensive process of weight loss will develop. After about 35-55 minutes, you should take a shower, apply any cosmetic product with a moisturizing effect on the skin. In the finished mixture for weight loss, add a few drops of citrus essential oil. When wrapping for weight loss, you can not pull the stomach, hips.
How to lose 3 kg in a week for a teenager?
Not knowing how to lose weight by 3 kg in just one week for a teenager, you must adhere to the following conditions:
- completely eliminate croutons, nuts, chips and other harmful foods from your diet, which will accelerate weight loss;
- to lose weight, you need to give up lemonade and a variety of 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 cakes;
- do not drink sweet juices bought in the store that contain a large amount of sugar - this significantly slows down weight loss;
- do not eat balyki, smoked meat, sausages - these are high-calorie foods.
Contraindications
Regardless of which weight loss method was chosen, we must not forget the contraindications. You can not use rapid weight loss if the person who is losing weight has chronic diseases or certain diseases in the acute phase. Vivid examples of such contraindications:
- gastritis, as well as other diseases related to the work of the gastrointestinal tract;
- pregnancy, which normally cannot continue in parallel with weight loss;
- heart and kidney diseases.
Also, rapid weight loss methods are not indicated for children and the elderly, here it is worth using gentler weight loss techniques, moreover, under the mandatory supervision of the attending physician. Depending on all conditions, weight loss will bring the long-awaited liberation from extra pounds and centimeters, but will not leave behind negative moments.