How to quickly lose 3 kg?

Nutritional Coach, Sports Nutritionist, Evehealth Emeritus Author

10-07-2015

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This article is based on scientific evidence written by experts and reviewed by experts. Our team of licensed dietitians and beauticians strives to be objective, impartial, honest and present both sides of an argument.

How to lose weight by three kg quickly and effectively? There are some quick tips to help you lose weight just in time for New Years or summer. Don't worry, we won't advise you to follow, as everyone knows it's not helpful. But we advise you to use these techniques to avoid hunger strikes and lose weight at the same time.

• You need to eat at the same hours every day.
• Do gymnastics for at least 10 minutes a day or work out for an hour in the gym.
• Tell me unequivocally, no fats, sweets, alcohol and drinks.
• Dinner ends before 7 pm.
• You need to eat more salads and raw vegetables and 2 apples a day.
• Avoid fast food, sauces, mayonnaise, or processed meats.

You can eat as much as you like without worrying about calories or serving size, the following foods: turkey meat, low-fat dairy products, fish, eggs, pasta, cereals, rice, vegetables and green leaves. Everything should be steamed or boiled.

• Eat a bowl of soup and use tomato sauce as a base for hot meals.
• Throw away anything that tempts you.
• Go to the grocery store and buy healthy fresh food.
• It is advisable to drink ginger tea before each meal, you can make it yourself from the roots of ginger. Ginger contains healthy enzymes that speed up protein digestion.

Try to eat as many chili peppers as you can. According to researchers, this type of pepper stimulates metabolism, burns calories and. The high content of capsaicin stimulates the production of endorphins and adrenaline after every meal.

A cup of black, sugar-free coffee or with a little stevia can help you burn a lot of calories. According to research, metabolism can be increased by up to 16% after taking a cup of coffee or green tea. Decaffeinated coffee does not have this effect.

Eat more cereals for breakfast. Add chopped fruits and nuts. Raw unsalted sunflower seeds are consumed only for breakfast, because this will make you feel full for a long time. And they will provide the energy you need throughout the day.

Many people want to get rid of excess weight, and even so that quickly and for a long time. What they do not do, some even drink apple cider vinegar or take active dietary supplements, not realizing what harm they do to their own health. But the problem with extra pounds can be solved! You just need to understand that the number of calories consumed should correspond to the amount of energy expended.

For weight loss to be effective and harmless, you need to change your lifestyle. First of all, you need physical activity and. But various means for losing weight, dietary supplements and other dubious methods can seriously undermine health, disrupt metabolism and lead to weight gain.

There are several ways to lose weight quickly and effectively. These methods include the following.

1. You need to lose 3 kg - a difficult fast-acting weight loss. This method is very radical and tough - nothing flour, sweet and other similar goodies. The main food product for two weeks is buckwheat. Moreover, the porridge should be without salt and fat, only a little vegetable oil is allowed. During the first days, you need to eat 40 grams of buckwheat porridge, preferably every hour. After 3 days of such a diet, the diet can be expanded a little. It is allowed to add 150 g of low-fat poultry meat, salads from vegetables, fruits, you can also low-fat cottage cheese and kefir, eggs, vegetable soups and legumes. This buckwheat diet provides that food should be separate, i.e. eating buckwheat and eggs or meat at the same time is unacceptable. Sometimes, instead of buckwheat, you can cook millet or oatmeal in the water. The main thing when following this diet is very small portions and frequent meals. Sweet, flour, spicy and salty foods are not allowed. Usually, a person gets used to the buckwheat diet within 1.5 months, after which, high-calorie dishes are not so attractive.
2. How to lose weight by 3 kilograms - quickly and efficiently. Fasting days are an excellent way to lose weight quickly. This method is not so radical, but it also requires a lot of willpower. There are a large number of options for fasting days. These are apple days, kefir, pumpkin, cucumber, cottage cheese, fish and so on. If you spend such days no more than twice a week, then they will not greatly burden. And contraindications for fasting days are rare. Also, as one of the ways, you can try a quick weight loss diet.
3. Diet to lose 3 kg. For many people, diet is becoming a way of life. To lose weight quickly with this method, you need to follow simple rules. To categorically refuse starchy foods, sweets, fast foods, semi-finished products and refined foods. You should cook your own food as you wish, but with such conditions - you can eat meat with salads of raw vegetables and without a side dish, after six in the evening you can eat only an apple or drink a glass of kefir. You can only snack on fruits or raw vegetables. As a sweet, you can eat dried fruits and nuts, but in small quantities.

It is important to observe one more rule - the portions should be small, about 200 g. To avoid the feeling of hunger, you need to eat slowly from.

For vitamins to be properly absorbed, the use of fat-containing foods is also necessary. Therefore, you can use a small amount of sour cream, vegetable oil and fatty fish.

It is very important to treat weight loss correctly, not to torture yourself, but to find pleasant moments in life. To fight a bad mood, you should not eat an extra portion, it is better to do something pleasant for you - dancing, walking in the park or brisk walking.

In order not to face the problem of excess weight over time, you must follow the golden rules of a healthy lifestyle!

1. While eating, one should not be distracted by negative sources of information, but focus on eating, think positively.
2. Get up from the table with a half-starved feeling, do not pass, control the quantity and quality of food.
3. Eat 5-6 times a day.
4. Before going to bed, drink a glass of low-fat kefir.
5. If you feel a strong desire to eat something - drink a glass of clean water, it helps to satisfy hunger for several hours.
6. Light physical activity and doing what you love will work wonders for your body parameters.
7. Before eating, thank life for every plate of food, love yourself and your life.

Stick to these guidelines and you will look amazing. On the eve of the holiday, you can pamper yourself with all the delicacies on the table. After all, the next day you can apply all of the above methods again and urgently lose the extra 3 kg.

Video on how to quickly lose weight by 3 kg