How to lose weight by 3 kg per month correctly

If you need to quickly lose those extra pounds, you need to choose an effective diet that will help answer the question of how to lose 3 kg per month. There are many existing techniques, but it is important to choose the one that meets the needs of a losing weight person. Before you lose 3 kg per month, you need to consult a nutritionist, to exclude a threat to your own health. It is important not only to get the desired result of weight correction, but also to maintain the state of health at a satisfactory level.

How much can you lose weight in a month?

If you become overweight, you can get rid of it with the help of proper nutrition or an effective diet. The results are different, but depend on the real weight category, the chosen method for productive weight loss. For example, on a buckwheat mono-diet for every day, you can leave 1 kg, and the Japanese diet in 2 weeks guarantees the result minus 5-7 kg. If this is proper nutrition and charging, then it takes up to 3-5 kg per month. Restrictions in food intake should be present, and what they will be, a knowledgeable nutritionist will tell you.

Is it possible to lose weight by 3 kg per month

With such a time interval, the question of how to quickly lose 3 kg is not particularly relevant. There is enough time to lose weight, and without strict mono-diets and restrictions in daily nutrition. It is necessary to exclude sweet and starchy foods from your usual menu, enrich the table with fresh vegetables and fruits, natural antioxidants, and abundant drinking. It is important to control how many kcal in certain food products, while not overloading the body and its own digestion.

How to quickly lose 3 kg

Whichever method for losing weight is chosen, it is necessary to reduce the total calorie content of dishes, control the flow of water into the digestive organs. Proteins and complex carbohydrates can be increased, while fats and light carbohydrates, on the contrary, can be reduced to a minimum. Breakfast food should be hearty and nutritious, energizing for the whole day. For lunch, the number of calories should be limited, and for dinner, completely minimize. This will not only reduce, but also control, maintain your new weight.

No harm to health

You need to eat up to 5 times a day in small portions - this is the norm. If you have to give up fast food forever, then lean meats and dairy products with a low percentage of fat are the "builders" of muscle mass. You cannot do without their presence in the daily diet. In order not to harm health, sugar, salt and spices fall under the ban, since their presence in dishes contributes to the development of stagnation in the body. Interested in how to lose 3 kg in a month, here are some valuable tips for every day:

It is important to drink clean water in the amount of 2-2.5 liters per day, and this is without taking into account other liquids.
Once a week, arrange fasting days, when only apples or low-percentage kefir prevail in the daily menu.
Be sure to follow the diet: three main meals and two additional snacks.
As a snack, it is important to use unsweetened fruits, exclude the consumption of grapes, bananas, you can focus on watermelons.
It is not recommended to eat after 18.00, but if you really want to, you can drink a glass of water with the addition of lemon concentrate.

No diets

If a person does not know how to diet, but is keenly interested in how to lose weight by 3 kg per month, there is a way out - fitness and regular visits to the gym. If you choose a universal set of simple exercises, the first result will be in a week of regular training. The emphasis is on fat-burning approaches, such as jumping rope, running short distances, swimming, dancing, mountain biking. It is important to combine sports with proper nutrition, control of the body's water balance.

No training

Choosing how to quickly lose weight by 3 kg per month, it's time to remember the benefits of cleansing enemas and diuretics. In this matter, the main thing is not to overdo it, otherwise valuable components, vitamins and trace elements can be washed out of the body. If you perform the bowel cleansing procedure once a week, while eating right, losing 3 kg per week is quite possible without any problems for your own health and strict diets.

How to calculate weight loss in a month

In order to quickly and imperceptibly lose weight, it is important to calculate your results, to really assess your own capabilities. The first step is to set a goal - minus 1 kg per week. To achieve such a result, it is necessary that the daily calorie content of dishes does not exceed 1,550-1,650 calories per day. All that is more, in the future, is the subcutaneous fat layer and extra pounds on the scales.

It is important that the daily amount of carbohydrates is close to 50% of the total calories consumed in 24 hours, 40% are proteins, proteins, vegetable fiber and natural antioxidants. The rest is fats, which are also necessary for the body. If the real indicators of weight loss noticeably deviate from the planned norm, it is necessary to arrange fasting days once a week.

Weight loss program for 3 kg per month

So, in order to lose weight by about 3-5 kg in a month, you need to clearly define for yourself the daily regimen, dietary nutrition and training complex, performed in a comfortable environment 3-4 times a week. During the day, you are supposed to drink up to 8 glasses of clean water, while controlling trips to the toilet. More detailed features of the proposed program, in order to quickly lose weight in a month, will be prompted by an experienced nutritionist, taking into account the weight and health of a person who made the final decision to lose weight productively in a month.