Weekly weight loss - minus 3 kg or more

Is it safe to lose weight by 3 kg per week

A diet that provides minus 3 kg per week has one very important advantage - it is safe for health. Such rates of weight loss are considered not very fast, but at the same time, in one month, they can lead to amazing results. Of course, the overall result over such a period of time depends on the initial parameters.

The more excess weight a person has, the faster at first he leaves. But at the same time, the arrow of the scales deviates downward not so much due to the loss of fatty deposits, but due to the removal of excess fluid. For example, with a weight of 100 kg with a height of 170 cm and above, subject to a strict diet and intense physical activity, it is quite possible to achieve minus three or more kilograms in a week. It's another matter if, with a relatively small amount of body fat (height 170 cm, weight 70 kg), you need to lose weight by 2-3 kg per week. In this case, you will have to work hard to melt these kilograms.

But even if in the first seven days it took more than 3-4 kg, you should not expect that during the next week you will throw off the same amount. As soon as the body gets rid of excess fluid accumulated due to lack of physical activity, abuse of salty foods and alcohol, a "plateau" can come in losing weight. This is a period when the weight does not move from a dead center for a long time, although all the instructions of the trainer and nutritionist are followed. In order for weight loss to continue, it is important to eat right and exercise, but at the same time gradually increase the load. This must be done in order for the body to experience positive stress and periodically work to the limit. Thanks to this stimulation, the metabolism is accelerated, and all functional systems are rebooted.

Nutritionist's comment. It is very important not to force events and not strive to lose weight by a certain number of kilograms even faster. The optimal result is to lose 3 kg per month. The fact is that sooner or later the body gets used to any external influences. This applies to both training and diet. Thanks to such adaptation, the body quickly makes up for lost time, as soon as it returns to its usual conditions of functioning. This means that quickly lost weight can return just as quickly. Conclusion: we are losing weight slowly, but efficiently (by getting rid of fat, not water and muscles).

How many specialists - so many diets. Their effectiveness for people of different ages, physique, level of physical fitness is also different. So before drastically changing the menu, it is better to consult a specialist.

Nutrition should be balanced. The ratio of proteins, fats and carbohydrates is 1.2: 0.8: 3.5, respectively. But this applies to the entire diet for the day. However, for each meal, it is slightly different. For breakfast, carbohydrates should prevail on the plate. At lunch, the amount of proteins and fats is about the same, carbohydrates are one and a half times more. Evening is only time for proteins and half the amount of carbohydrates.
You can lose 3 kg per week only if you follow the drinking regimen. Thirst is often confused with hunger. So at the first urge to open the refrigerator, drink a glass of water and wait 15-20 minutes. During this time, the brain, if the body is really hungry, will give another signal. You need to drink 1.5 liters of liquid per day in the absence of physical activity, and with intense training - 2.5 liters.
There are never too many vegetables. And not only because they are rich in vitamins, micro- and macroelements. They contain fiber, which stimulates intestinal motility. If you suffer from constipation, fresh vegetable salads are the best medicine.
The amount of fruit will have to be limited. It is impossible to achieve minus at least 100 g of excess weight within one day if you eat more than two fruits. Despite their relatively low energy value, they are high in sugar. This is especially true for bananas, grapes and watermelon. So you need to eat fruits in small quantities and preferably before 16:00 (then there is a chance to spend excess glucose so that it does not convert into fat).
The main methods of cooking should be boiling (you can steam it), baking and stewing. Vegetables can generally be eaten raw, but do not forget to sprinkle with a small amount of vegetable oil (tablespoon per day) so that the vitamins are absorbed.
Alcohol, pickles, marinades and smoked meats are completely excluded, as they contain a lot of "empty" calories (those that do not bring any benefit to the body). They also retain water in the body.
A diet of 3 kg per week must necessarily include one fasting day. You can eat kg of cucumbers, 2 kg of watermelon, 1 kg of apples, 700 g of cottage cheese or 700 g of boiled beef. You will have to drink a lot - 2 liters of water and 1 liter of dried fruit compote.

The most effective diets

How to lose 3 kg in a week	Approximate daily diet	Advantage	Flaw
Buckwheat diet	Buckwheat is poured with boiling water and infused overnight without salt and seasonings. You can eat an unlimited amount of porridge, 1 liter of kefir, 2 liters of water per day	Buckwheat is a satisfying product, so you don't have to go hungry. In a week, you can lose 3 or more kg. Kefir and buckwheat have a beneficial effect on the intestinal mucosa	The lack of other products quickly becomes boring. It is not worth adhering to the diet for more than a week, since vitamin deficiency is possible
Cucumber diet	During each meal, eat a salad of two cucumbers (you don't need to peel them), a tablespoon of sour cream and finely chopped herbs (parsley, dill, basil, green onions)	Helps cleanse the intestines of toxins and stimulates metabolism; prevents the appearance of congestion and puffiness	Due to frequent urination (cucumber is a diuretic), it is possible to remove not only toxins, but also micro and macro elements
Cottage cheese and banana diet	The first and third days are curd. The second and fourth are bananas, lean meats, beans, green peas, eggs. At night, drink a glass of low-fat kefir	For those with a sweet tooth, it will be quite easy, as bananas contain a lot of sugar. The body is not deficient in nutrients	Bananas can quickly get bored, and the abundance of cottage cheese can lead to constipation.
Soup diet	You can only eat vegetable soup cooked without oil and salt (you can eat any vegetables)	Very fast weight loss (up to 5 kg per week)	You will have to reduce physical and mental stress, fainting is possible due to lack of glucose
Kremlin diet	Each product is assigned a number of conventional units. You can collect no more than 40 USD per day.	Meat eaters will be delighted - protein foods can be eaten in any quantity	It quickly gets boring to constantly count conventional units
French diet	The basis of the diet is lean meat, fish, vegetables, fruits, eggs, rye bread and herbs. Other products are prohibited	Rapid weight loss (3-4 kg per week)	If you do not exclude sweet, salty and alcohol, you can even get better.

Other ways to lose weight

Directly the diet will help to get rid of excess weight, but only training will help to tighten the figure and speed up the process of fat burning.

The most effective are:

Downhill walking. Speed - 5-6 km / h. The duration of the workout is 30 minutes for beginners, and 60 minutes for the trained.
Running with a change of pace. For beginners - 1 minute of walking at a speed of 5-6 km / h alternate with 30 seconds of running at a speed of 8 km / h. For the trained - 30 seconds of walking downhill alternate with running on flat terrain at a speed of 10-11 km / h.
Swimming. Suitable for any level of fitness. It has a beneficial effect on the joints, since there is no shock load on the spine, as in running and jumping. Swim 2 times a week for 30-40 minutes.
Jumping rope. Start with 1 minute of jumping + 1 minute of rest. Over time, reduce the rest intervals to 15-20 s, and increase the working intervals to 3 minutes.

Sauna is good for post-workout recovery. Under no circumstances should it be the main way to remove excess fluid. Once a week is enough. But in case of problems with the cardiovascular system, the sauna will have to be abandoned.

For a local effect on problem areas (thighs, abdomen, buttocks), you can use a wrap. It will speed up the metabolism and improve blood circulation in those places that are very difficult to reach with training. For wrapping, you will need 100 g of green tea and any nourishing cream. Grind the leaves in a coffee grinder, pour a small amount of boiling water and mix with cream to make a viscous mass. Apply the mass to the thighs and buttocks, wrap it tightly with several layers of cling film, put on warm pants on top or wrap it in a woolen blanket. Stay in this form for an hour.

Wash off the mass with running water. You can also use honey-infused coffee grounds or mustard powder.

For more on losing weight, see the video below.