It is normal to lose weight to three kilograms per month. With this weight loss procedure, the body does not become stressed. If this process is accelerated, in the future, as a rule, it turns into not only a return of temporarily lost kilograms, but also an additional set of them in a short period of time, which indicates an incorrect method of reducing weight. However, there are emergency situations when you just need to quickly lose weight. In this case, you need to know how to lose weight by 3 kg per week correctly.
Features ways to fast weight loss
Anyone who aspires to lose a few extra pounds in the shortest time should understand that for the body this will be a rather difficult test. In addition, it is necessary to take into account the individual characteristics of the body and the state of health in general, since situations in which the rapid weight loss is categorically forbidden are not ruled out.
It is worth noting that you can get a minus 3 kg per week without violence against the body. There are very simple ways for this:
- stop eating or simply snacking while watching TV programs that disrupt the normal process of saturation of the body and do not transmit the timely signal to the brain;
- remove fast food from the diet, semi-finished products, refined products;
- reduce the amount of oily and too sweet food, chips, salted nuts, etc., as well as alcohol;
- Drink a day at least 1.5 liters of clean water in the autumn and winter and 2.0-2.5 liters of water - in the spring and summer.
All these methods will not require rigid diets and sufferings in the refrigerator, but will help to remove harmful substances from the body and will work gently to reduce weight. True, this will not happen in seven days. If the problem, how to lose weight by 3 kg per week, is quite acute, you should use more radical ways.
How to lose weight quickly and correctly?
For rapid weight loss for one week, you can also use several methods, among them:
- carrying out unloading days; the most effective days are on rice, kefir, apples - these foods saturate the body with vitamins and other beneficial substances and dull the feeling of hunger;
- during the whole week of physical education, reasonable physical activity: it can be classes in the fitness club, gym, finally at home - using dumbbells, morning jogs;
- to lose weight by 3 kg per week will also help a diet that provides fractional meals (5-6 times a week) with a reduction in the total amount of servings, inclusion in the diet of foods rich in fiber ;
- food in this period will require the exclusion from the diet of fatty, spicy, salty and sweet food, white bread, smoked products;
- It is necessary to significantly reduce the consumption of salt, but not to completely abandon its use;
- the diet minus 3 kg per week should include a large number of vegetables and fruits with a failure for this period from potatoes, sweet berries, fruit juices and fresh sweet fruits.
The desire to quickly get rid of extra pounds should not contradict common sense, so you can not achieve the desired result at any cost. Before deciding on this step, you need to consult a specialist and find the safest ways to express weight loss. If there are any chronic diseases or exacerbations, it is strictly forbidden to sit on a strict diet.
Lose weight for 3 kg for a week will help a special menu, which should contain dishes made from low-calorie products with low GI. It is better if they are boiled, steam or baked without the use of oil and fats, including vegetable.