Overweight is a blow to modern society.People often face the question of how to lose 3 kg a week when it comes to vacation and want to look perfect!This task is fully feasible and you do not have to eat and spend all your time in fitness points, exhausting itself with excessive physical activity.Below we discuss how to quickly lose weight with health benefits and change your usual diet.
Effective methods for a week to lose 3 kg
Millions of women are looking for an effective method to get rid of some extra pounds.In this persecution, they run into extremes: they starve, deny rational nutrition, and exhaust themselves with a tiring load.This approach has a devastating effect on the female body and leads to disappointment.The weight loss process goes quickly, but the weight returns with lightning speed.In fact, it is a simple task to get rid of 3 kg in 7 days.Follow some rules for this:
- Review your diet.
- Avoid sweet, salty, starch and fatty foods.If you eliminate these foods from the menu, you can easily lose weight.
- Avoid meals after 7:00 pm.
- Diversify your diet with fasting days.Choose a low -calorie food and eat all day.Low fat kefir or curd, rice, cooked buckwheat, as well as non -starch salads, unsweetened vegetables are perfect.Introduce 2-3 fasting days a week into a traditional diet.
- Lymphatic drainage massage.The procedure has a dynamic effect on the lymphatic and circulatory system, where unwanted deposits accumulate.At the same time, metabolism is activated, accelerating the process of breaking down fats and losing weight.
- Folk medicines.Drinks and herbal tinctures for weight loss: kicka, mint, milk beetle, fennel.Includes chamomile or mint tea in your usual diet;They normalize appetite and reduce the desire for sweets.
- Bathe, visit the sauna.These procedures tone the body, accelerate metabolism and stimulate the weight loss process.
- Physical activity, gymnastics.Running, swimming, aerobics or gym - the choice is yours.Even a simple, half -hour morning exercise facilitates muscles and weight loss.
- Healthy diet.Add to fast food, carbonated drinks, fried, spicy foods for vegetables, fruits, cereals, curd and lean meat.Diversify your diet with natural ecological products.Experts recommend that you consume super food: Goji berries, whole grain rice, adzuki, flax and chia seeds, miso, amarant.
Diet and diet
For effective weight loss, remove harmful foods from your diet.Remove sweet, starch and fried foods from your diet.In order to prevent your body under stress, gradually remove unhealthy foods, but first remove unacceptable foods and foods.Put less sugar in your tea (or better not add it at all);As a dinner, boil chicken breast instead of the slice.Focus on vegetables, fruits, lean meat - many must be in the diet to get the body healthy fiber, proteins and carbohydrates.
Do not return to your usual diet to consolidate the results.Otherwise, the results of weight loss will disappear in a short period of time.You will see that following such a diet is very simple and healthy.To avoid lost kilograms, follow the balanced diet continuously.
Sample menu for the week
You need to change your usual and convenient diet for quick weight loss.Naturally, you have questions:
- How to create a menu from the right products?
- What to eat for breakfast, lunch, dinner?
- How to combine products?
Everyone has their own diet according to taste, financial abilities and daily routine.Try to find the middle ground between the usual diet and a new one that gives you a momentum to lose weight.Indicative menu of the week:
Monday
- Breakfast: 300 grams of apple without green sweets, adding cinnamon in a microwave oven.A whole wheat bread.Tea or coffee without sugar.
- Lunch: rice porridge oil, salad, vegetable soup without potatoes.Compot or fruit drink without sugar.
- Dinner: Low fat curd with cinnamon, baked in a microwave, with a small natural yogurt (2-3 spoons).Tea without sugar.
Tuesday
- Breakfast: oatmeal with unspecified berries (currants or blueberries).Coffee tea without sugar.
- Lunch: Vinaigrette, whole grain bread.Compot or fruit drink without sugar.
- Dinner: Shrimp with herbs and lemon juice.Decoration: green salad.Tea without sugar.
Wednesday
- Breakfast: steamed vegetable omelette.Tea, coffee without sugar.
- Lunch: chicken or turkey breast with vegetables (tomatoes, zucchini, onions, herbs).Compot or fruit drink without sugar.
- Dinner: porridge of wheat or barley.Tea without sugar.
Thursday
- Breakfast: Low fat cottage cheese cranberries or cranberries (mix the blender).Tea, coffee without sugar.
- Lunch: steamed sea fish with broccoli.Compot or fruit drink without sugar.
- Dinner: red beans with tomatoes and peppers.Tea without sugar.
Friday
- Breakfast: Cooked buckwheat pear.Tea, coffee without sugar.
- Lunch: without vegetable stew without carrots and potatoes.Compot or fruit drink without sugar.
- Dinner: Grilled shrimp with green salad.Tea without sugar.
Saturday
- Breakfast: with the spread of whole grain toast avocado.Tea, coffee without sugar.
- Lunch: Calf with steamed vegetables.Compot or fruit drink without sugar.
- Dinner: vegetable stew, but without potatoes.Tea without sugar.
Sunday
- Breakfast: two eggs, steamed broccoli and green beans.Tea, coffee without sugar.
- Lunch: green salad, steamed fish or meat.Compot or fruit drink without sugar.
- Dinner: cottage cheese with unsweetened berries.Tea without sugar.
Easy to lose weight by following the diet.For snacks, choose unsweetened fruits, not starch fresh vegetables and nuts.Drink a glass of purified water 30 minutes before meals.Take care of the dose size and eat desserts from small plates with cutlery.Quickly get used to a balanced diet.
Exercise
Proper nutrition will help you lose weight and get rid of hated kilograms, but you can not give up physical activity, special exercises and reduce the importance of sport.To lose weight, experts recommend that you train in the morning after waking up in the morning.In this way, the body burned calories, not breakfast.To exercise, choose comfortable clothes and sports carpet.
A set of effective exercises for quick weight loss and weight loss:
- "Twisting"Lie on the floor, press your back.Bend your feet to your knees, divide your elbow in different directions and put your hand behind your head.Inhale - lift your shovel and continue the floor.Breathing - starting position.
- Raises the body.Lie on the floor, bend your leg, fix your arm behind your head, divide your elbow to the side.Inhale - slowly lift your body to your knees.Breathing - take out the starting position.
- Lifting your feet.Sit on a chair, lean on the edge.Breathing - Pull your feet toward the body, exhale - return to the starting position.
- The rotation of the body.To pull the oblique abdominal muscles, sit straight on a chair and rotate your body.
Take the helpful advice to run in the morning or evening, but first consult your doctor.If you have problems with the joints or overweight, the jogging will have a negative effect instead of the advantage.It is also good to be at a fairly lively pace, it will certainly not hurt, and if you do it with others, it can introduce a new family tradition and a useful habit.
How to lose weight for a teenager to damage it without diet and healthily?
Unfortunately, the younger generation is increasingly confronted with the problem of overweight.
Malnine nutrition leads to weight gain in parallel with minimal physical activity, further developing health problems.
Make sure the teenager's diet is reasonable and balanced.To ensure that your child's weight loss process is effective, pay attention to increasing physical activity (sports, dance, long walks in the evening, in the morning).
The dangers of fast weight loss
Each body has its maximum mass under which it cannot fall, so be careful in the weight loss process.Check out the possible consequences of switching to a given diet.Take care of the diet that requires you to completely eliminate foods such as bread and fruit from your diet.
Fast weight loss, unbalanced nutrition leads to:
- fast cell aging;
- headache;
- hair loss;
- hormonal imbalance;
- anorexia.