Extra pounds can be a great nuisance for every woman, but not everyone is able to cope with it. Therefore, nutritionists hear the question of how to lose 3 kg in a week without harm to their own health, and they successfully answer it. For this purpose, you can use not only a variety of strict diets, but also moderate physical activity, as well as pleasant procedures - body wraps, massages, etc. Losing weight quickly and easily is a kind of art that, like beauty, requires sacrifice.
Is it possible to lose 3 kg in a week without dieting?
Given the physiological standards of weight loss, in just 7 days you can lose about 3 kilograms of excess weight without using strict diets or extreme methods. In order to achieve the desired result, it is recommended to adhere to the following weight loss rules:
- the correct daily routine will help you lose weight and forget about food for a while;
- you need to find yourself a hobby that will keep you from thinking about a snack;
- for weight loss, regular physical activity is useful, as well as walks in the fresh air, morning exercises;
- Split meals will help you lose weight easier and faster.
If you want to lose 3 kg in a week (for example, losing weight for a solemn event), you need to add to your diet:
- fresh vegetables (except potatoes), fruits, berries, greens - they will contribute to quick saturation with a small amount of calories;
- seafood, low-fat varieties of fish - they help to lose weight quickly and easily, provided that they are eaten at least 3 times a week;
- daily use of fermented milk products that help to lose weight and eliminate toxins from the body;
- freshly prepared fruit drinks, natural juices, compotes, as well as green tea with a small amount of ginger help to accelerate weight loss.
In order for excess weight to disappear faster and weight loss not cause problems, you need to follow the correct drinking regime. About half an hour before the start of the meal, you need to drink a glass of any liquid (preferably plain water). You need to drink to lose weight 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 join a gym and exercise underthe supervision of a trainer. For accelerated weight loss, you should apply the following exercises:
- swings, jumps;
- suspended from the horizontal bar;
- exercises for working the press;
- squats;
- jumping rope.
Ways to effectively lose weight at home
Not knowing how to lose weight in a 3 kg week, there is no need to engage in boring and tedious calorie counting, because effective fasting days come to the rescue. You also need to remember about regular physical activity. There is a small limitation - on such days it is not recommended to engage too actively. To end 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, as well as 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 kilograms per day);
- baked or boiled protein products (cottage cheese, fish or meat).
Rigid food: water or kefir
Kefir diet is one of the methods of weight loss that is not only effective, but also strict, perfectly cleansing the body of accumulated toxins and toxins. Before losing 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 this no more than once every 6 months. Experts recommend applying kefir first on fasting days.
No less effective is the water diet, which is based on weight loss, which consists in using three liters of clean water per day at room temperature. However, provided you play sports or lose weight in hot weather, it is worth increasing the amount of fluid. Immediately before a meal (about 25-35 minutes) you need to drink a glass of water, so that a smaller portion is consumed 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.
Increase in physical activity
If you don't 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 process of burning body fat and metabolism.
- Running is the most effective way and does not require the purchase of expensive equipment. To begin with, you need to train for 8-10 minutes a day, gradually increasing the load.
- Swimming promotes effective weight loss, it is also associated with other types of physical activity. The condition of the joints also improves, posture is corrected, back muscles are strengthened, the load on the shoulder girdle and legs is given.
- Active games, videos, a bicycle will make the weight loss process not only more effective, but also more interesting.
Body wrap and massage
Massage for weight loss is performed with rapid rhythmic movements, thanks to pressure, the process of blood circulation is stimulated, the metabolism between blood and connective tissues is accelerated. Slags are also removed from the body, the production of salts and digestion are accelerated, which contributes to rapid weight loss. All this improves metabolism - this is one of the main conditions for successful weight loss.
Wraps that you can do yourself or use the services of a salon professional are no less effective for weight loss. To achieve the desired result, you need to perform at least 7 procedures. Before you start losing weight, it is necessary to rub the skin on the problem areas with a scrub, then apply a mixture for the wrap (here you can choose a more suitable option yourself), thenwrap the body in cling film and cover yourself with a warm blanket.
It is necessary to create a greenhouse effect, due to which an intensive process of weight loss will take place. After about 35-55 minutes, you need to take a shower, apply any cosmetics that have a moisturizing effect on the skin. In the finished mixture for weight loss, add a few drops of citrus essential oil. When packing to lose weight, you can not strongly 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 a week for a teenager, you must meet 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 do not eat white bread, muffins, buns, sweet confectionery;
- do not drink store-bought sweet juices with a large amount of sugar - this significantly slows down weight loss;
- do not eat balyki, smoked meats, sausages - these are high-calorie foods.
Contraindications
Whichever method of weight loss is chosen, one should not forget about contraindications. You cannot use rapid weight loss if the person losing weight has chronic illnesses or certain illnesses in the acute stage. Striking examples of such contraindications:
- gastritis, as well as other diseases associated with the work of the gastrointestinal tract;
- pregnancy, which normally cannot proceed in parallel with weight loss;
- heart and kidney diseases.
Also, methods of rapid weight loss are not shown to children and the elderly, here it is worth using more gentle weight loss techniques, moreover, under the obligatory supervision of the attending physician. Subject to all conditions, weight loss will bring the long-awaited deliverance from extra kilograms and centimeters, but it will not leave negative moments behind.