Fantasy! Minus 3 kg per week without hunger and strict restrictions! Learn 65 ways to get rid of excess weight, get video tips nutritionist and say “bye” unnecessary kg!
Do you want to know how to really lose weight and, finally, get rid of annoying extra pounds and centimeters and lose up to 3 kg in 7 days? If the idea of losing weight quickly scares you, because you think that you have to eat cabbage soup, clean the intestines, drink all sorts of tasteless cocktails, constantly press the press and run for hours – take a deep breath and relax, because here everything is much easier. And no cabbage! You can lose weight by 3 kg in a week without becoming paranoid, who has forgotten about a normal life. If you follow these tips, you can lose weight rather quickly – up to 3 kg per week! Ready to change your life? Then go ahead!
Yourself a cook
Let’s start with the fact that you have to cook everything that you eat. And most importantly – these dishes should be healthy and healthy! Salads, necks and soups are our best friends. You can lose weight and save money by becoming a chef! It seems incredible, but this little advice is one of the best ways to lose the excess. So, begin your journey to losing weight by 3 kg per week!Try exercise videos
If going to the gym is not yours, or you just don’t have enough time for it, it’s time to bring the gym home! In the form of a DVD with exercises, of course! Now you can find a bunch of useful videos with a variety of exercises that will help you not only lose weight and tighten your body, but also do it consistently and regularly. Do not lose motivation!
Review the size of your portions.
Did you know that a serving of meat or fish should be the size of a deck of cards? A portion of the rest should be small enough to fit in the palm of your hand.Take pictures before and after
One of the best ways to track progress is to take “before” and “after” photos, especially if you are determined to lose not only 3 kg in 7 days, but also maintain a normal weight. In just a few weeks, when you reach your goal, you can look back at your “before” photo and be surprised at your own strength and sense of purpose.
Start cycling, invite a friend to play tennis, run in the park, swim, go hiking – in a word, do everything to stay in motion! Active exercises will help you lose weight quickly, as well as create a healthy lifestyle after the week of miracles is over.Basics of Healthy Food
Learn the basics of healthy food: what to eat and what to avoid. It seems simple, but you wonder how many pitfalls are there. Some “natural” products are not so natural!Change for the better
In order not to lose motivation and continue to see results, change your workouts from time to time. Exercises now – more than enough, so feel free to change their places, add new ones, etc. Otherwise, training will turn into a solid boredom, and this, in turn, to loss of motivation.
Imagine how you will look and feel when you achieve your goal, lose 3 kg and your silhouette will be perfect. And now indulge in these dreams every day, until you achieve this very goal. It may sound too easy, but this step will allow you to achieve positive results faster and easier!
Eat more fiber rich foods
Did you know that dietary fiber ( fiber ) is vital in the fight against excess centimeters? If you consume enough fiber (it is rich in whole-grain bread, whole-grain ground pasta, whole-grain cereal porridge, fresh vegetables and fruits, legumes, etc.), the digestive system will work without interruption, and the body will be able to get rid of all harmful substances in a natural way. Because of this, the metabolism is improved, and this, in turn, leads to a charge of vivacity and energy needed to combat excess weight. And every day you will meet and see off with a smile!We walk
To lose weight, especially in a week, you need to move more – everyone knows that. And eat right, of course. Walk and walk as often as possible. Let the legs be your engine to progress!
If you have a goal – to lose weight – be realistic and do not rush. Everything has its time. You should not expect that you will be able to lose 5 kg in one night! Remember: it is safe for the body, you can lose no more than 3 kg in 7 days.
Do not skimp on protein
Eggs, white meat
Did you know that the more oxygen passes through the body, the better the metabolism works? So relax, take a deep breath and start working on your body!
Sometimes, we just need carbohydrates. For example, during the period of intense training, when you are preparing for some important sporting event, such as a marathon. But the rest of the time carbohydrate consumption is better to reduce. Why? Excessive carbohydrates can lead to weight gain and bloating.
A centimeter to your hands
When traveling to a perfect figure, especially after the first week of it, you need a good old centimeter to measure the volume of the waist, hips, arms
Time to sleep
Make sure you sleep at least 7 hours a day. Lack of sleep will lead to the fact that the body begins to produce cortisol – the enemy in the fight against obesity. Sleep is also very important for muscles that are tired after grueling workouts!
Take it easy with gas stations
Salads are full of
Make a plan to go to the store
First go to the vegetables and fruits, then to whole grains, and then to the paper production department. Avoid sections and shelves with cookies, chips
Don’t be too strict
Restrictive diets – like those during which you only eat cabbage soup all week long – can work only at first, but the kilos will return, and your metabolism will slow down. Oh no, this is absolutely useless to us!
No overeating after stress
If you are accustomed to resorting to food in search of relief from stress, get rid of this habit as quickly as possible! Resist her! Yielding to the temptation to eat something to drown out the emotions, you go back a few steps back. You will be able to resist this temptation!
Snacks during the day
It is better to have a snack during the day than to eat only 3 times a day. Small frequent meals will speed up the metabolism and stabilize blood sugar levels, and you, meanwhile, will be full and energetic all day!
Turn off the TV
When you eat, you should pay full attention to food, not TV or phone. We tend to eat more when we get distracted, so get rid of external media at the time of eating and enjoy the food itself instead!
Start the day with a healthy breakfast.
Studies have proven that a healthy breakfast helps you lose weight faster. It’s time to make sure that your day starts correctly – with oatmeal, eggs or any other healthy dish. Yummy!
Apple a day
One apple per day is enough for the body to get enough fiber, vitamins
When hunger comes, prepare to discourage it with a useful snack, for example, a small bag of almonds, banana, mussels or any other useful product that will distract from food for a while.
Eat in a small company
Eating in a small group of people, and not in a large company will lead to the fact that you eat less, because spend less time at the table.
Plan snacks in advance
Our bodies function best when we stick to a specific schedule, so decide when you will have a snack between main meals.Install a couple of useful applications.
Keep up with the times and start tracking what you eat, when and how much, and also keep track of your exercises and physical exertion. At your service are numerous applications with which the market fills every day. With their help you organize your diet and daily regimen, as well as lose those extra pounds in a week easier!
No junk food
Of course, this is out of the question – this is self-evident, but it is worth recalling once again: get rid of junk food in the house. You can not eat any
Create your list of goals and reasons
Create a list of your goals regarding weight loss by 3 kilograms in 7 days, as well as the reasons why you want to lose weight quickly. Every time you feel a lack of motivation, just look at this list and remember what you are going to your goal for.
Pamper yourself from time to time
It is impossible to live all the time in the world “I can not” when you can not eat pizza, cookies, cakes and other snacks. Periodically, you can allow yourself to return to the world “can”, but it is worth creating more useful and healthy versions of your favorite goodies. And here the most important word – periodically, that is, from time to time, and not every other day.
Come back to the jet after the breakdown
Many people break the diet (we are all human!), And if this happens, just return to your healthy plan and don’t look back on your own mistakes! A bump on the road should not deprive you of confidence that sooner or later you will achieve your goal – an ideal figure for yourself!
Keep going forward!
If you decide to treat yourself to a dessert in a cafe or restaurant – share it with a friend! You will not only get closer, but also save calories by eating less than if each ordered for a separate dessert.
Become a weekend fitness warrior
Of course, we all love to relax on the weekends, but why not include some fun activities in the schedule? For example, a family bike ride, running or tennis match will help you not only lose weight, but also spend time with benefit and much more fun than if you spent the whole weekend on the couch watching TV.
Do not rush to eat
It takes 20-30 minutes for the brain to get a signal that you are full, so, as they say, whoa-whoa, it’s easier 🙂 If you eat like someone is chasing you, then eat more than you need , and it will definitely slow you down on your way to the perfect figure. This tip is especially useful in the first week of your plan, minus 3 kg in 7 days.
Forget about the food
If you look at your weekly to-do list, you will notice that most of them are most likely centered around food, which is not very good. If you spend more time on other things and non-food activities, you will eat less
So, you lose weight and you feel great, so why not reward yourself, right? But not ice cream! Better buy yourself a new suit for fitness – there are no calories in it, and it motivates you even more to practice!
Listen to your body
If you listen to your own body, you can avoid overeating or exertion from physical exertion.Get rid of junk food and drinks
One by one, replace all the unhealthy, unhealthy food in the house with something more useful. Instead of tasteless white rice – delicious quinoa, instead of soda – water with lemon (which, by the way, quenches thirst, unlike the same Coke!). Small changes will lead to significant changes!
Do not sweat over trifles
Of course, easier said than done, but still try not to succumb to stress. In this state, the body produces cortisol, which leads to a set of mass.
Say goodbye to soda and sugar drinks
If you want to lose weight quickly, say goodbye to soda. They are full of harmful chemicals and sugar, which will undermine your entire “healthy plan”, as well as your health
Yes, not only do
Join aerobics classes, join the runners club, sign up to an amateur basketball team. In a word, find like-minded people! Staying healthy and athletic is fun, especially when there are people in the same mood!
Do not confuse hunger with thirst.
Before you open the refrigerator in search of a snack, drink a glass of water. Thirst is often confused with hunger, so it’s worth waiting a few minutes to understand whether hunger has gone away after quenching thirst or not
Hang a picture of the perfect body you want (for example, your favorite model or actress) on the fridge. This will keep your motivation and will not let you go astray! And one more thing: this simple trick works really well after you lose your first 3 kg
Try drinking a glass of cold water before each meal. This will improve digestion and prevent overeating.
Coffee or herbal tea can speed up
Fall in love with an athlete
If you are in love with an active person, you will notice how your motivation is growing every day. An active guy can change everything – forget about dinner and a movie, how about dinner and rock climbing? You will become a dynamic and at the same time very sexy duet!
Have you ever thought that you can lose weight kissing? Kiss burns 5-6 calories per minute. Yes, this is not so much, but add these minutes for a year and see that it is not only pleasant, but also useful!
Forget about the elevator and escalator
As the experience of some girls shows, you can lose 6 kg in just a few weeks, just forgetting about the elevator! Walk the stairs in the office, in your home and in the shops. Try it, and you will notice positive results soon enough!
With head held high
No matter which way you are on, teach yourself that you can and will do it. Nothing will stop me! That is what should be our motto
You should be active every day, even if it’s just a walk around the house, a staircase instead of an elevator, or a quick run. Make the movement your good habit for every day!
Find a fitness instructor
Find someone who will inspire you. Ask how he (or she) managed to achieve such results and learn more about their diet and lifestyle. If they could, you can too!
If you are trying to lead a more active lifestyle and still lose 3 kg per week, it is better to surround yourself with positive thoughts and positive influence. If someone
To speed up weight loss and learn new good habits, consider hiring a personal trainer. He will help you stick to your goals and teach you how to choose the right workouts, exercises and nutrition.
Reward yourself for success and progress
And this is the most interesting and enjoyable! Set for yourself small, real goals (for example, throw off 1-2 kg or those 3 kg in 7 days), and when you achieve your goal, treat yourself, because you deserve it. Just do not eat! Buy yourself a new lipstick or those beautiful sneakers that you saw yesterday.
Surround yourself with positive people
Do you know the expression “a fisherman sees from afar” This is true, so find like-minded and positive-minded friends with whom it will be easier to get your
When the results will be on the face, it’s time to buy new clothes on a new figure! Please yourself, do not give up halfway. Go from 46 to 42 – this is not just for you!
Find a fitness friend
Find a friend or relative who joins your team and helps you reach your full potential! Even if you only see each other once a week in a yoga class, you can correspond with each other to motivate each other.
Fitness trackers are our friends
In order not to lose motivation and go the distance to the end, purchase a GPS watch to track the kilometers traveled and calories burned. After 7 days of intensive weight loss, you can look back and see what exactly helped you lose weight. And at the weekend you can also look back and see what kind of “idleness” brought you back two steps :).
A little bit of everything
If you do not have enough time to squeeze 45-60 minutes of physical activity into your schedule, divide this period into several small ones. Squeezing 10-minute active breaks from work and household chores is much easier, and the results will be almost the same!Don’t let the scales upset you
If weights do not instill confidence in you, get rid of them and rely on your own clothes – let them become a measure of success.
This may be a 10-minute strength workout or a half-hour run, but you should try to get up early and get yourself to work out. No matter how difficult it is to leave the bed, you will be surprised how well you will feel later when you lose those extra pounds and maintain self-confidence
Use some or all of these tips to lose 3 kg in 7 days … for a start! Remember: the most difficult thing is to start, but the next is easier. The main thing is not to stop halfway, continue to motivate yourself, and you will succeed!