The extra pounds can be a big hassle for any woman, but not all of them are capable of coping. Therefore, nutritionists hear the question of how to lose 3 kg in a week and not harm their health, and they successfully answer. To this end, you can use not only a variety of strict diets, but also moderate physical activity, as well as pleasant procedures - compresses, 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 a diet?
Given the physiological norms of weight loss, in just 7 days you can lose about 3 kilograms of excess weight without using strict diets or extreme methods. 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 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;
- Split 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), then it is necessary to add to the diet:
- fresh greens (except potatoes), fruits, berries, greens - they will contribute to rapid 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 consumed at least 3 times a week;
- every day use fermented milk products that help lose weight and remove toxins from the body;
- Freshly prepared fruit drinks, natural juices, compotes and green tea with a small amount of ginger help accelerate weight loss.
In order for excess weight to disappear faster and weight loss does not cause problems, it is necessary to follow the correct consumption regimen. 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, doing simple morning exercises) or to join a gym and exercise under the supervision of a trainer. For accelerated weight loss, the following exercises should be applied:
- swings, jumps;
- hanging on the horizontal bar;
- exercises for the elaboration of the press;
- squat;
- skipping rope.
Ways to effectively lose weight at home
Not knowing how to lose weight in a 3kg week, there is no need to engage in boring and boring calorie counting, because effective fasting days come to the rescue. It is also necessary to remember regular physical activity. There is a small limitation: these days it is not recommended to engage too actively. To carry out the weight loss process, you need to choose the right options for your fasting days. Popular fasting days that help you lose weight quickly and easily:
- any unsweetened fruits and 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);
- baked or boiled protein products (cottage cheese, fish or meat).
Strict diet: water or kefir
Kefir diet is one of the not only effective, but also strict weight loss methods, which perfectly cleanses the body of accumulated toxins and toxins. Before losing weight in a 3kg week using a kefir diet, you should consult with 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 important thing is not to overdo it - it is allowed to do it no more than once every 6 months. Experts recommend applying kefir fasting days first.
No less effective is the water diet, which is based on weight loss, i. e. the use of three liters of clean water a day at room temperature. However, as long as you play sports or lose weight in hot weather, it is worth increasing the amount of fluids. Immediately before a meal (about 25-35 minutes) it is necessary to drink a glass of water, in order to consume a smaller portion during the meal. It is necessary to drink liquids 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 don't know how to lose 3 kg in a week, you should listen to the following tips:
- Brisk walking is one of the best types of aerobic exercise that helps speed up the burning process of 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 exercise for 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, posture is corrected, the 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.
Wrap and massage
Weight loss massage 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. Wastes are also removed from the body, salt production and digestion are accelerated, which contributes to rapid weight loss. All this improves 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 need to perform at least 7 procedures. Before you start losing weight, you need to rub the skin on problem areas with a scrub, then apply a mixture for wrapping (here you can choose a more suitable option yourself), then wrap the body with cling film and cover yourself with a blanket hot.
It is necessary to create a greenhouse effect, due to which an intense weight loss process will occur. After about 35-55 minutes, you need to take a shower, apply any cosmetic product with a moisturizing effect to the skin. In the finished mixture for weight loss, add a couple of drops of citrus essential oil. When wrapping for weight loss, it is not possible to forcefully pull the stomach, hips.
How to lose 3 kg in a week for a teenager?
Not knowing how to lose 3 kg weight in just one week for a teenager, you should adhere to the following conditions:
- completely eliminate croutons, nuts, chips and other harmful foods from the 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, sweets;
- do not drink store-bought sweet juices containing a large amount of sugar - this significantly slows down weight loss;
- do not eat balyki, smoked meats, sausages - these are high-calorie foods.
Contraindications
Regardless of the chosen method of losing weight, we must not forget about the contraindications. It is not possible to use rapid weight loss if the person who is losing weight has chronic diseases or some diseases in the acute phase. Vivid 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 disease.
In addition, the 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 mandatory supervision of the attending physician. Subject to all conditions, losing weight will bring the long-awaited release from extra pounds and inches, but it won't leave bad moments behind.