How to lose 3 kg quickly at home

Every woman is faced with a situation when it is necessary to urgently lose weight by several kilograms. You should choose safe ways to lose weight, after which you will not only become lighter, but also feel a surge of strength and energy. Learn how to lose 3 kg without harm to the body, get ready to follow the simplest diet and active physical activity for weight loss.

How much can you lose 3 kg

Depending on your weight, age and lifestyle, the process of losing weight may be faster or slower. The World Health Organization notes that losing weight over 3 kg per month is not safe for health person. It is best to lose weight with minimal fluid and muscle loss. If you strive to lose weight as quickly as possible, 3 kg can be lost at least 3-7 days.

How to lose 3 kg in a week

How to lose 3 kg in a week is easy to figure out. It is necessary to adhere to a strict diet, drinking regimen and exercise. While losing weight, it is recommended to observe the daily regimen and avoid stress for the body. Due to nervous tension, a hormone is produced cortisol, which slows down the metabolism and prevents weight loss. Give up alcohol completely, do body wraps and massages.

Maintaining water balance in the body

For quick weight loss without harm to health, you need to monitor the amount of fluid you drink. Lack of water causes problems with weight loss, slowing down metabolism, and dehydration. Doctors recommend drinking about 30 ml of liquid per 1 kg of body weight. Approximately a person needs to take 2 liters of non-carbonated pure water per day. If you want to lose weight, consume liquid within 30 minutes. before meals and at least one hour after meals.

Reducing calorie intake

If you are wondering how to quickly lose 3 kg, reduce the calorie intake for weight loss. For emergency weight loss, it is necessary to reduce the amount of calories consumed to 1000-1200 kcal per day. The diet should include a large amount of vegetables, fruits, lean meats and fish. Observe the balance of BJU (protein, fat, carbohydrates): a lack of nutrients will negatively affect the health of the body.

Fasting days

Figure out how to lose 2 pounds in a few days in a less hassle way. Do fasting days on water, kefir, apples, etc. This is a quick way to cleanse the body of accumulated waste products. It is better to do fasting days for weight loss twice a week, for example, on Tuesday and Friday. It is recommended to drink on an empty stomach in the morning. 5-10 g of vegetable oil. To lose weight better, combine a fasting day with a trip to the bathhouse or sauna.

How to lose 3 kg in 3 days

Losing weight by 3 kilograms in a few days is a great stress for the body, which can provoke health problems. If you are wondering how to lose 3 kg in 3 days, remember that you do not need to starve, bringing yourself to dizziness for the sake of ideal weight. A low-calorie diet, vigorous exercise, and a drinking regimen can help you shed those extra pounds quickly.

Low-calorie diets

The best way to lose weight quickly is with mono diets. This diet includes one or two foods that must be eaten over several days. Popular diet for based on buckwheat and kefir. During the day, you need to eat 200 g of steamed or boiled porridge and drink a liter of kefir. Porridge contributes to the saturation of the body for a long time, so you can easily withstand several days. The disadvantage of this diet is that weight loss occurs due to the removal of fluid from the body, so the weight can quickly return.

Cucumber fat-burning diet will help in the process of losing weight, cleanse the skin, and normalize the water-salt balance in the body. For several days, you should eat a salad of cucumbers and herbs, seasoned with vegetable oil. For breakfast and lunch, you can eat one hard-boiled egg each. The essence of the method of losing weight is that due to the almost zero calorie content of cucumbers, you will quickly lose weight. Vegetable oil and egg replenish the body's minimum need for proteins and fats. Keep in mind that cucumber is not a satisfying food, so you will often feel hungry.

Intense physical activity

A sports coach can give advice on how to quickly lose 3 kg and make weight loss easier. Exercise daily, alternating between oxysize, aerobic (cardio), and anaerobic (strength) for rapid weight loss. Cardio will help you burn calories, and weight loss strength training will make your body fit and toned, your weight is ideal, and your body is healthy.

Specify suitable types of activities and features of exercise in the table:

Type of exercise	Name	Execution technique	Lead time
Aerobic exercise	Fast walk	Walk slowly at first, gradually increasing your pace to 6 km / h. Place your foot on your heel, rolling it onto your toes.
	Jumping rope	Gradually accelerating your pace, alternate 5 minutes of jumping with 2 minutes of rest.
Crossfit		Sit down, put your hands on the floor. Quickly throw your legs back, standing at an emphasis lying, then return to the starting position and jump up as much as possible, return to the starting position.	15 reps, 2-3 sets
	Raising the legs	Hang on a horizontal bar, try to raise your legs bent at the knees to your stomach.	15 reps, 2-3 sets
Bodyflex	Side stretch	Stand in the "volleyball position", lower your left hand to the elbow, and raise your right arm straight, extend it over the side above your head, above your ear. Hold in this position for 8 counts, then inhale, relax.	2-5 minutes, 2-3 sets
	Pulling the leg back	Get on your knees and elbows. Pull one leg back, contracting the muscles of the foot so that the toes rest on the floor. Quickly lift your straight leg up, holding at the maximum point for 8 counts, then lower your leg.	3 times on each side, 2-3 sets

Slimming beauty treatments

Weight loss is facilitated by special cosmetic slimming procedures. Honey, coffee wraps normalize metabolic processes in the dermis, promote the removal of toxins from the body. Vacuum massage allows you to get rid of fat deposits in problem areas and lose weight. Massage problem areas daily with a stiff shower brush will help you quickly get rid of cellulite.

How to lose 3 kg in a month

Losing weight by 3 kg per month is the safest way to lose weight. Fractional nutrition without a rapid decrease in the calorie content of the diet, moderate physical activity will help to achieve the intended results, remain energetic while losing weight, and provide the body with all useful substances. The weight will go away slowly, but the results will be long lasting.

Proper nutrition

Hardly anyone will tell you how to quickly lose 3 kg without taking into account the principles of proper nutrition, so follow rules for weight loss:

Give up sweet, starchy foods.
Eliminate fried foods from your diet.
Limit your intake of fatty meats and fish.
Skip fast food.
Eliminate salt and sugar from your diet.
Eat small meals 5-6 times.

Physical activity

Sports activities will help you quickly lose extra pounds, strengthen the body. Even if you don't have the opportunity to go to the gym, exercise at home. Try to walk for 30-60 minutes daily, spend more time outdoors, play outdoors. Regular execution of uncomplicated exercise for 15-20 minutes a day will give visible results in a month.

Start your morning exercising. Knead your body thoroughly, starting with your neck and ending with your legs. After that, do the following exercises in turn:

Stand straight, feet shoulder-width apart, hands on the waist. Gently rotate your head to the left, then to the right.
Feet shoulder width apart, raise your arms to the sides. Perform circular movements with straightened arms, firmly clenching and unclenching your fingers.
Perform circular movements with the lower body, first in one direction, then in the other.
Jump quickly alternately on the right and left legs, then on both.
Starting position - standing, hands on stomach. Do spring squats three times in a row, pressing on your stomach with your hands.

Training plan for the month

Before starting training, you need to draw up an exercise plan that will include various types of physical activity for weight loss. It is recommended that you schedule your workouts together. with a professional trainer, who will quickly select the optimal exercise plan, help you understand the exercise technique. It is better to do it 3-4 times a week, the body will need time to recover, as indicated in the table:

Interval strength training	Power training	Circular cardio workout	Day off