Llegó el fin del verano y al ponerte la ropa de otoño te sorprenden unos kilos de más que, si te paras a pensar, son fruto de algunos excesos vacacionales como los aperitivos antes de las comidas, la cervecita a media tarde con unos snacks salados, los helados… Quieres quitarte de encima estos 2 o 3 kilos de más pero sin alimentos prohibidos, sin tener que contar calorías ni pasar hambre porque eso ya lo has probado otras veces y no te ha dado resultado.
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En la revista CLARA tenemos un plan: borra la palabra dieta para adelgazar de tu mente y sustitúyela por cambio. Cambio en tus menús, en tu estilo de vida y también cambio en tu línea cuando hayas eliminado lo que te sobra. En solo una semana te sentirás mejor y más guapa. Solo tienes que hacer estos cambios y seguir una semana la dieta que te puedes descargar aquí:
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Tomamos más cantidad de comida de la que necesitamos porque comemos demasiado rápido o porque las raciones son excesivas y, aunque necesitemos mucha menos cantidad, acabamos con lo que hay en el plato, como nos enseñaron de pequeñas. También porque picamos entre comidas o después de la cena y muchas veces no por hambre sino por aburrimiento, nervios, sentimos mejor… Y a más cantidad, más calorías. Las estadísticas lo confirman: los españoles sobrepasan un 17% la cantidad de calorías recomendada.
Pero que sea solo uno al día (y si puede ser solo 2 o 3 veces a la semana, mejor). Cambia eso de que “si total por un poquito no va a pasar nada…”. Todo cuenta y todo suma, así que para eliminar, debes empezar a restar: contabiliza los caprichos que te permites cada día y redúcelos a solo uno. Pero este que te permites, disfrútalo y no por la cantidad sino porque lo paladeas bien y lo conviertes en una experiencia placentera.
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Un exceso no tiene consecuencias si se compensa luego con ejercicio o comiendo menos, pero no vale saltarse una comida.
Hacerlo no solo no hará que pierdas ni un gramo sino que puede llevarte a ganarlo, ya que llegarás con un hambre voraz a la siguiente comida.
Será porque el consumo de azúcar estimula la producción de endorfinas, las “hormonas de la felicidad” o porque, según un estudio de la Universidad de Chicago, las mujeres dormimos menos y peor que los hombres y esto nos llevan a tomar más dulces… Sea por lo que sea, lo cierto es que a muchas nos desequilibra el menú caer en la tentación de una berlina, un pastel o un bombón. Eso no quiere decir, sin embargo, que debas renunciar por completo al dulce. Podemos encontrar este sabor en alimentos más sanos y menos calóricos como la fruta desecada o la fresca si está madura, por ejemplo.
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Cuando comes “en automático” no sabes ni que comes.
Es el típico picoteo inconsciente que hacemos delante de la tele, en la sobremesa… Cuando comas, hazlo siendo consciente de lo que te llevas a la boca, mastícalo despacio, saboreándolo…
Si disminuyes de forma drástica las calorías, seguro que consigues perder peso, pero también lo recuperarás rápidamente. Sírvete porciones moderadas y no te saltes ningún plato, tampoco el postre (a base de fruta o lácteos).
La verdura es muy saciante y aporta pocas calorías si no se te duerme la mano al aliñarla o cocinarla. Por eso, nuestra recomendación es que aumentes la cantidad que comes a diario, para que al hacerlo dejes de tomar otros alimentos más calóricos. Si comes un plato de verdura cocida de primero, pon algo de ensalada como entrante; si tomas un bocadillo, añade lechuga, rodajas de cebolla, tomate, pepino… Incluso algunas tardes te puedes tomar un smoothie verde como merienda en lugar de un bocadillo (o cosas inconfesables que a veces nos pierden…).
Los españoles consumimos una media de dos piezas de fruta diaria, en lugar de las tres recomendadas. Pues bien, esto tiene más consecuencias de las que imaginas: se ha comprobado que las mujeres delgadas comen una porción más de fruta al día que las mujeres con problemas de peso.
Este punto te encantará pero es cierto, nada aligera más el menú que pasar poco rato en la cocina y que tus menús sean a base de ensalada, verdura al vapor, carne o pescado a la plancha… La sencillez está ligada a la ligereza en este caso.
Muchas mujeres no son conscientes de que mientras cocinan toman casi una ración extra, lo que repetido día tras día puede suponer una cantidad considerable de calorías. Y si mientras preparas la comida o la cena te asalta el hambre y no puedes esperar, mastica unos trocitos de manzana o unos bastoncitos de zanahoria.
Patatas fritas, salsas… Los acompañamientos son muchas veces los responsables de que la receta pierda su esencia saludable y se convierta en un plato con cantidades desproporcionadas de calorías, grasas, sal o azúcares.
Entre las 40 calorías de la ensalada clásica de lechuga, tomate, cebolla y zanahoria, y las 300 de la ensalada César (pollo, pan frito, queso parmesano) hay una diferencia de nada menos que 260 calorías. Y es que las apariencias engañan y hay ingredientes “trampa”, que te hacen creer que estás comiendo sanísimo cuando en realidad son auténticas bombas calóricas.
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Si te sirves en platos de postre, aunque repitas, tendrás la sensación de haber comido el doble, cuando en realidad has tomado lo mismo o menos.
Establecer un horario para las comidas es de gran ayuda, pero además fijar una hora límite para comer te ayudará a adquirir el hábito de no picar a última hora de la noche, cuando estás más cansada y el picoteo se te puede ir de las manos.
Mejor aún, no esperes a tener hambre y anticípate. Las personas que no comen para no engordar acaban picando cualquier cosa. En cambio, si comes cada 3-4 horas evitarás el picoteo, los atracones, y te sentarás a la mesa con el apetito justo.
Un vaso en ayunas, otro antes del tentempié de media mañana, uno antes de la comida y una infusión digestiva después, otro antes del tentempié de media tarde y por último, uno antes de la cena. Y ya van 6 de los 8 vasos que se recomienda tomar a diario.
Hoy es habitual comer de pie de camino al trabajo o a una reunión o aprovechar la hora de la comida para hacer cualquier gestión.
Pues aquí tienes una razón de peso para sentarte a la mesa: no puedes “medir” lo que tomas y tienes la sensación de no haber comido casi nada, además masticarás de forma acelerada. El resultado es que puedes llegar a tomar nada menos que 700 calorías en 10 o 15 minutos.
Antes de ir al súper, elabora un listado de los alimentos que necesitas, así te será mucho más fácil identificar las tentaciones y evitarlas. Además, haz la compra con el estómago lleno. Si no lo haces así, será tu estómago el que decida, no tu cabeza y es probable que vuelvas a casa con la cesta de la compra repleta de galletas, snacks y otros alimentos demasiado calóricos.
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Si tu despensa está repleta de bollería, snacks, etc., difícilmente podrás resistir la tentación de picar. En lugar de eso, llénala con frutas, vegetales.
..
Más de cuatro tazas al día pueden favorecer la ansiedad que, con toda probabilidad, te llevará a picar y a comer más cuando te sientes a la mesa. Si sueles tomar más de 2 tazas diarias, sustitúyelas por infusiones diuréticas.
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No esperes. El hecho de cepillarse los dientes tras la comida envía una señal importantísima al cerebro: ya no se “permite” comer más.
Como has visto en el punto 4, las mujeres dormimos poco y mal. Pero es importante corregir esta tendencia y no quedarte en el “mal de muchas”. Dormir y levantarte descansada son clave para no tener que recurrir a los alimentos en busca de energía extra.
Toda alimentación que quiera ser equilibrada y sana para mantenerte en tu peso ideal necesita un complemento y este no es otro que el ejercicio físico y el llevar una vida activa.
Si te alimentas de lechuga y poco más desde el sofá de casa, no conseguirás más que pasar hambre y te costará ver que este hambre sea equivalente al peso que marca la báscula. Un peso que no bajará tanto como si comes equilibradamente y haces deporte, vas a todas partes andando (o a tantas como puedas), subes y bajas escaleras…
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Sí. El plan que te propone CLARA es una forma sencilla de adelgazar haciendo una dieta equilibrada, sin contar calorías pero controlando las cantidades, como se indica en el menú que te proponemos a continuación. Es efectivo porque elimina toxinas que tu organismo no necesita, así que además de perder esos kilitos que te sobran, te sentirás mejor y te ayudará a poner orden en tu alimentación y tus hábitos. Con lo que te beneficia por partida doble.
Así tu aparato digestivo volverá a la normalidad, olvidando el sobreesfuerzo que supone el consumo en grandes cantidades a lo que lo habías acostumbrado…
Para que te sea fácil y cómodo, te damos un menú para que puedas seguirlo sin problemas. Para los menús se han seleccionado ingredientes y métodos de cocción que destacan por sus propiedades diuréticas, saciantes o por su bajo contenido en grasa.
Descarga la dieta de 7 días para adelgazar los 2 o 3 kilos que has ganado en verano
Este plan es ideal tras épocas en las que se han cometido algunos excesos como las vacaciones o las fiestas navideñas, y tras las cuales no solo necesitas perder algo de peso sino también desintoxicarte. Como se trata de una propuesta equilibrada, que incluye todos los nutrientes, es una excelente forma de iniciar una alimentación más sana y puedes seguirla el tiempo que quieras.
Descargables Detox Dietas para adelgazar
Seamos realistas: ya ni operación bikini ni nada.
No te da tiempo. Lo has intentado y tal, pero las terrazas y el buen tiempo te han boicoteado la dieta. ¡Malditas! Bueno, aún te quedan unos días para irte a la playa a lucir cuerpazo, de bueno, no de grande. Te proponemos un reto: una dieta de dos semanas para que pierdas esos cinco kilitos que te sobran (son más, pero los otros los dejamos para septiembre mejor).
Fiona Kirk.
La creadora de este régimen exprés es Fiona Kirk, quien en su libro ‘2 Weeks in the Fast Lane’ comparte menús muy sanos y ricos que además adelgazan. Al respecto, en un acto de generosidad absoluta, ha publicado uno de ellos en ‘The Daily Mail’.
La nutricionista asegura que la clave para peder peso en tan solo 15 días es comer las cosas correctas y en seguir unos determinados tips y consejos para no fracasar por el camino. “Si haces tantos cambios como puedas en dos semanas, podrías perder hasta 5 kilos de peso, 2 de grasa y bajar centímetros de tus caderas, muslos y vientre en tiempo récord”, afirma.
Atento a sus consejos.
La nutricionista nos recomienda seguir los siguientes consejos y trucos para conseguir el objetivo en el tiempo marcado:
Si haces tantos cambios como puedas en dos semanas, podrías perder hasta 5 kilos de peso, 2 de grasa y bajar centímetros de tus caderas y vientre
Aquí tienes una muestra del plan de comidas diarias que debes seguir:
♦ Cada mañana:
Todos los días has de tomar una taza pequeña de café solo (sin leche ni azúcar), y debes hacer de 30 a 45 minutos de ejercicio, preferiblemente al aire libre. Tras ello, toma una taza de zumo de limón caliente con jengibre (mezcla 2 cucharadas de esta fruta exprimida, jengibre rallado, sal marina y una cucharada de miel).
♦ Desayuno:
Escoge entre:
♦ Almuerzo:
Escoge entre:
Todos los días has de tomar una taza de café solo (sin leche ni azúcar) y un zumo caliente de limón. También debes hacer de 30 minutos de ejercicio
♦ Cena:
Escoge entre:
♦ Tentempiés de media mañana y media tarde:
Elige uno o dos al día:
♦ Bebidas:
Puedes tomarlas con las comidas o entre ellas. Recuerda que debes beber un vaso de agua grande 20 minutos antes de cada ingesta:
Puedes impulsar una buena dieta con ejercicio el experto en fitness Phil Sims, las cuales han sido recogidas por ‘Men’s Health’.
Se trata de un circuito que favorece la eliminación de la grasa. ¿Lo mejor? Que podemos hacerla todos y en cualquier lado. Y que es gratis, obviamente, que ya nos hemos fundido el sueldo en copas el fin de semana. Otra de sus principales ventajas es que es rápido de hacer, así que la excusa de ‘ay, tengo que poner lavadoras’, no cuela.
A todo ello se suma que acelerará tu metabolismo, con lo que, quieras o no, perderás peso. Ojo, también tienes que vigilar lo que comes los días posteriores al fin de semana. Los expertos en nutrición, como Fiona Kirk, recomiendan tomar huevos, frutos secos, café, dormir mucho… Si quieres saber más, haz clic en el destacado de abajo.
1) Sentadillas
♦ El plan: cinco series, de diez repeticiones en cada una.
Ponte con las piernas abiertas. Los pies deben estar a la altura de los hombros. Comienza doblando las rodillas y echando la cadera para atrás. Baja lo máximo que puedas y vuelve a la posición inicial. Mantén la cabeza erguida y la espalda recta en todo momento, o correrás el riesgo de lesionarte y de no hacerlo bien.
Se trata de un ejercicio muy completo, pues ayuda a quemar mucha grasa. Con el movimiento de subida y bajada, quemas muchas calorías, pero lo mejor es que sigues haciéndolo en las horas posteriores. Con cada movimiento, estarás fortaleciendo las extremidades inferiores y quemando alrededor de 70 kcal. No está mal, ¿eh?
Hace unos días te contábamos cómo hacer sentadillas correctamente, porque todo el mundo las hace mal (haz clic aquí para saber más).
2) Zancadas
♦ El plan: cinco series, con cinco repeticiones con cada pierna.
Se trata de un ejercicio parecido a las sentadillas, pero con una única pierna.
Partiendo de una postura erguida, desliza una de las piernas hacia delante hasta que la rodilla de la otra extremidad casi toque el suelo. La pierna que adelantes debe quedarse flexionada en, apróximadamente, 90 grados. Para cambiar de extremidad, da un salto al aire, llevando tu pie trasero hacia delante y el delantero hacia atrás.
3) Zancadas
♦ El plan: cinco series, de diez repeticiones cada una.
Debes apoyar tu peso en los dedos de los pies. Las manos han de estar debajo de los hombros. El cuerpo, recto, rectisimo. Debes tener cuidado, asegura Sims, de mantener tu núcleo bloqueado, para que se forme una línea recta entre la cabeza, los glúteos y los talones. Vamos, que no muevas ni un músculo. Una vez que tengas dominada la postura, dobla los brazos y baja lo que puedas, y luego vuelve a la posición inicial extendiendo las extremidades superiores.
4) Sube la botella
♦ El plan: cinco series con veinte repeticiones cada una.
Como suponemos que en casa no tendrás pesas, coge una botella de agua de dos litros y haz lo siguiente. Ponte de pie, con las piernas abiertas, y los pies a la altura de los hombros. Coge la botella con las dos manos y baja como si estuvieras haciendo sentadillas, como te hemos explicado antes. Pasa la botella por el medio de las piernas.
La espalda debes estar plana y recta, y debes contraer todo tu cuerpo mientras realizas el ejercicio (tus abdominales, piernas, brazos y glúteos). Cuando subas la botella, deja las extremidades superiores rígidas a la altura de los hombros.
¡Ánimo, tú puedes!
Seamos realistas: ya ni operación bikini ni nada. No te da tiempo. Lo has intentado y tal, pero las terrazas y el buen tiempo te han boicoteado la dieta. ¡Malditas! Bueno, aún te quedan unos días para irte a la playa a lucir cuerpazo, de bueno, no de grande. Te proponemos un reto: una dieta de dos semanas para que pierdas esos cinco kilitos que te sobran (son más, pero los otros los dejamos para septiembre mejor).
The process of losing weight can have different terms and features. A sharp weight loss is relevant before serious events, holidays or important meetings. It is quite possible to achieve what you want, but you should not hope for significant changes in the figure.
The optimal result, which can be achieved in a few days, is a loss of 3-4 kilograms.
Attention! It should be understood that it is almost impossible to burn such an amount of fat in 2 days. The bulk of the weight lost will be the fluid that accumulates in the body.
nine0009Weight loss features
You can lose a few extra pounds with a proven method – increase physical activity and reduce the calorie content of foods consumed. As a result of these actions, a negative balance is created, which starts the process of losing weight. In addition to fat, puffiness will begin to go away, the intestines will be cleansed.
During this period, you should not give up the liquid, focusing on plain water and green tea without sugar.
nine0003For effective weight loss, it is important to speed up the metabolic processes in the body and remove excess toxins. Turbo Tea (Cleansing Turbo Tea) – Yoo Go with hay, ginger and Kuril tea copes with these tasks. The drink eliminates excess fluid, accelerates fat burning, cleanses the body of toxins and normalizes metabolism.
Appetite control is another important task when losing weight. This work was created for chromium in the complex from Siberian Wellness – Chromlipase – Siberian Super Natural Sport. It regulates insulin production and normalizes blood glucose levels, thereby reducing hunger and cravings for sweets.
nine0003Attention! The more severe the two-day diet is, the faster the weight lost will come back. In the future, excess water will instantly linger in the body when eating salty and fatty foods.
Rapid weight loss methods
If a person wants to correct the figure in a couple of days, it is important to pay special attention to proper nutrition. Lack of separate meals or complete starvation will not give the desired effect.
nine0003Protein diet
The best for fast weight loss is a protein diet consisting of the following products:
- eggs;
- kefir;
- seafood;
- buckwheat;
- vegetables;
- cottage cheese.
With their help, metabolism is accelerated, food is quickly processed, and a negative balance of calories is created. In a few days it is quite possible to lose 1-2 kg. It is important to build three meals a day and introduce light snacks if the feeling of hunger is very strong. The most high-calorie dishes and foods are best left for breakfast. For dinner, lean meat and vegetables are suitable.
Before going to bed, you can drink a glass of kefir.
nine0003As a protein snack, you can use the Nutrient Cocoa and Ginger Yoo Go cocktail, rich in vitamins, amino acids and healthy fats. Each serving is a complete healthy snack filled with dietary fiber, omega-3 PUFAs, protein and L-carnitine.
A balanced composition provides the body with vital nutrients and helps to maintain a feeling of satiety for a long time.Also, as a snack, a delicious Detox protein bar with Mango flavor – Yoo Go with two types of protein (micellar casein and whey protein concentrate), real mango pieces, natural antioxidant astaxanthin and apple juice is suitable as a snack. Snack for those who do not need extra calories.
nine0003Mono diet
You can also lose weight in 2 days with the help of a mono-diet. The main condition for such nutrition is the use of only one or several products for 2-3 days. As a result, a loss of 3 to 5 kilograms can be achieved.
Long term on such a diet is contraindicated. Ideal products for such a diet would be an apple, cucumber, cottage cheese. It is very important to choose really healthy, proven fruits, vegetables or dairy products. Better if it is home made. nine0017
Sport
In addition to nutrition, moderate exercise will help you quickly lose weight. Do not get too carried away with this, as the body can be depleted as a result of the diet. It is enough to carry out exercises twice a day, download the press, jump rope, do the plank.
Attention! Physical activity will allow you to burn an additional 1 to 2 kilograms in a short time.
nine0009Enema, bath
Another way to lose weight quickly is to use a bowel cleansing enema. Special laxative teas, which can be purchased at the pharmacy, have a similar effect. A visit to the bath or sauna can also give a real result.
Attention! Rubbing the body with salt, honey or coffee scrub, you can lose up to 2 kilograms at a time.
Basically, harmful substances and fluids come out of the body.
nine0009Leaving the diet
Rapid weight loss can form the basis of proper nutrition in the future. Of course, only a small amount of results can be achieved in a few days. An integrated approach will allow you to lose up to 3-4 kilograms during this time. In order not to harm your health, you need to slowly return to your usual course after reaching the goal. Do not abuse high-calorie foods and alcoholic beverages.
We present you a professional system for activating metabolism, internal detox control and complex cleansing of the body at the cellular level Detox Pro.Active – Siberian Super Natural Nutrition. With the help of cutting-edge ingredients, the complex helps the body to activate the cleansing systems, effectively get rid of harmful substances, normalize metabolism and enhance antioxidant and immune defenses.
nine0003The right lifestyle, moderate physical activity and the creation of a negative daily calorie balance will bring the body back to normal without drastic methods in just 2-3 months.
65 ways to lose 3 kg in a week
Fantastic! Minus 3 kg in a week without hunger and strict restrictions! Find out 65 ways to lose weight, get video tips from a nutritionist and say goodbye to unwanted pounds!
Author: Kristina Lobanovskaya, doctor, practicing nutritionist
Article updated:
Do you want to know how you can 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 you have to eat cabbage soup, cleanse your intestines, drink all kinds of tasteless smoothies, constantly pump abs and run for hours – take a deep breath and relax, because everything is much simpler here. And no cabbage! You can lose 3 kg in a week without turning into a paranoid who has forgotten about normal life. If you follow these tips, you can lose weight pretty quickly – up to 3 kg per week! Ready to change your life? Then go ahead! nine0003
Your own cook
Let’s start with the fact that you have to cook everything you eat.
And most importantly – these dishes should be healthy and healthy! Salads, shakes and soups are our best friends. You can lose weight and save money by becoming a chef! It seems incredible, but this little tip is one of the best ways to lose weight. So, let’s start our journey to losing weight by 3 kg per week!
Try the exercise video
If going to the gym isn’t your thing, or you just don’t have the time, it’s time to bring the gym home! As an exercise DVD, 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. Don’t lose motivation! nine0003
Reconsider the size of your portions
Did you know that a portion of a meat or fish dish should be the size of a deck of cards? And the portion of everything else should be small enough to fit in the palm of your hand.
Take before and after photos
One of the best ways to track your progress is to take before and after photos, especially if you’re determined not only to lose 3 kg in 7 days, but also maintain a healthy weight.
In just a few weeks, when you reach your goal, you may look back at your before photo and marvel at your own strength and determination. nine0003
Get more active
Start cycling, invite a friend to play tennis, run in the park, swim, go hiking – in short, do whatever it takes to stay moving! Active activities will help you lose extra pounds quickly, as well as create a healthy lifestyle after the week of miracles is over.
Healthy Food Basics
Learn the basics of healthy food: what to eat and what to avoid. It seems simple, but you’d be surprised how many pitfalls there are. Some “natural” products are not so natural! nine0003
Change for the better
To stay motivated and keep seeing results, change up your workouts from time to time. There are more than enough exercises now, so feel free to swap them, add new ones, etc. Otherwise, training will turn into sheer boredom, and this, in turn, will lead to a loss of motivation.
Envision success
Imagine how you will look and feel when you achieve your goal, lose 3 kg and your silhouette will be perfect.
Now indulge in these dreams every day until you achieve this very goal. It may sound too simple, but this step will make it easier and faster for you to achieve positive results! nine0003
Eat more fiber-rich foods
Did you know that dietary fiber (fiber) is vital in the fight against extra centimeters? If you eat enough fiber (rich in whole grain breads, whole grain pasta, whole grain cereals, fresh vegetables and fruits, legumes, etc.), the digestive system will work without interruption, and the body will be able to get rid of any harmful substances. natural way. Because of this, metabolism improves, and this, in turn, leads to a charge of vivacity and energy necessary to combat excess weight. And every day you will meet and see off with a smile! nine0003
Walking
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!
Be realistic
If your goal is to lose weight, be realistic and take your time.
Everything has its time. Do not expect that you will be able to lose 5 kg in one night! Remember: it is safe for the body to lose no more than 3 kg in 7 days. nine0003
Don’t skimp on protein
Eggs, white meat and fish are excellent sources of lean protein. If you’re a vegetarian, quinoa, tofu, and legumes are great sources of protein. Lean protein will help in your fight!
Just breathe
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!
Cutting Carbohydrates
Sometimes we just need carbohydrates. For example, during a period of intense training, when you are preparing for some important sporting event, such as a marathon. But the rest of the time, it is better to reduce the consumption of carbohydrates. Why? Excess carbohydrates can lead to weight gain and bloating. nine0003
A centimeter in your hand
During your journey to your ideal figure, especially after the first week, you will need a good old centimeter to measure your waist, hips, arms and legs.
This is a much more accurate instrument than scales!
Time for bed
Make sure you get at least 7 hours of sleep a night. Lack of sleep will cause the body to produce cortisol, the enemy in the fight against excess weight. Sleep is also very important for muscles that are tired after exhausting workouts! nine0003
Take it easy with dressings
Salads are full of phyto-nutrients that speed up metabolism, but do not spoil this healthy dish with fatty dressings rich in salt. It is better to add nuts, apples, carrots or onions to the salad instead!
Plan your shopping trip
First go to vegetables and fruits, then to whole grains, and then to the paper department. Avoid aisles and shelves with cookies, chips and candies, because there you will only find temptation. And now you have already laid out a safe “healthy” route around the store in order to buy only the most useful and necessary for our ultimate goal – minus 3 kg per week! nine0003
Don’t be too hard on yourself
Restrictive diets – like the ones where you only eat cabbage soup all week – may only work at first, but the pounds will come back and your metabolism will slow down.
Oh no, we don’t need it at all!
No overeating after stress
If you are used to turning to food to find comfort after stress, get rid of this habit as soon as possible! Resist her! Giving in to the temptation to snack on something to drown out your emotions will take you back a few steps. You can resist this temptation! nine0003
Snacking throughout the day
It is better to snack a little during the day than to eat only 3 times a day. Small, frequent meals will boost your metabolism and stabilize your blood sugar levels, while you stay full and energized all day long!
Turn off the TV
When you eat, you should focus on the food, not the TV or the phone. We tend to eat more when we’re distracted, so get rid of external media at the time of the meal and enjoy the meal itself instead! nine0003
Start your day with a healthy breakfast
Research has shown that a healthy breakfast can help you lose weight faster. It’s time to make sure your day starts right – with oatmeal, eggs, or any other healthy meal.
Yummy!
An apple a day
One apple a day is enough for the body to get enough fiber, vitamins and pectin, which is a natural fat burner. So an apple a day – and you are already on the way to losing weight and a healthy body! This fad should not be forgotten both during and after your 7-day weight loss plan. nine0003
Healthy Snack
When hunger strikes, prepare to beat it off with a healthy snack, such as a small bag of almonds, a banana, muesli, or any other healthy food that will distract you from eating for a while.
Eat in a small group
Eating with a small group of people rather than a large group will result in you eating less as you spend less time at the table.
Plan snacks in advance
Our bodies function best when we stick to a schedule, so figure out when you snack between meals.
Install a couple of useful apps
Keep up with the times and start tracking what you eat, when and how much, as well as monitor your exercise and physical activity.
Numerous applications are at your service, which fill the market every day. With their help, you organize your diet and daily routine, as well as lose extra pounds in a week easier! nine0003
No junk food
Of course, this is out of the question – it goes without saying, but it is worth reminding again: get rid of junk food in the house. You won’t be able to eat all sorts of harmful things if they aren’t around, right?
Create your list of goals and reasons
Create a list of your goals for losing 3 kilos in 7 days and the reasons why you want to lose weight fast. Every time you feel a lack of motivation, just look at this list and remember why you are going towards your goal. nine0003
Treat yourself from time to time
You can’t live in a world of “can’t” all the time when you can’t eat pizza, cookies, cakes and other sweets. You can occasionally allow yourself to return to the world of “you can”, but it’s worth creating healthier and healthier versions of your favorite goodies.
And the most important word here is periodically, that is, from time to time, and not every other day.
Get back in the flow after a breakdown
Many diet breaks (we are all human!), and if this happens, just go back to your healthy plan and don’t look back at your own mistakes! A bump on the road should not deprive you of the confidence that sooner or later you will achieve your goal – an ideal figure for yourself! Keep going forward! nine0003
Share it
If you decide to treat yourself to a dessert in a cafe or restaurant, share it with a friend! Not only will you get closer, but you’ll also save calories by eating less than if each person ordered a separate dessert.
Become a Weekend Fitness Warrior
Of course, we all love to relax on the weekends, but why not add some fun activities to your schedule? For example, a family bike ride, a run, or a tennis match will help you not only lose weight, but also have a useful and much more fun time than if you sat on the couch watching TV all weekend.
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Don’t rush to eat
It takes 20-30 minutes for the brain to signal that you’re full, so, as they say, wow wow, take it easy 🙂 If you eat like someone is behind you If you are chasing, then eat more than you need, and this will definitely slow you down on your way to the ideal figure. This tip is especially helpful in the first week of your plan to lose 3kg in 7 days.
Forget about food
If you look at your to-do list for the week, you’ll notice that it’s likely that most of it is centered around food, which is not good. If you spend more time on other activities and activities that are not related to food, you will eat less! nine0003
Reward yourself with food
So you’re losing weight and feeling great, so why not reward yourself, huh? But not ice cream! Better buy yourself a new fitness suit – it has no calories and it will motivate you to work out even more!
Listen to your body
If you listen to your body, you can avoid overeating or overexertion from physical exertion.
Get rid of junk food and drink
One by one, replace all the junk, unhealthy foods in your home with something healthier. 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 lead to big changes!
Don’t sweat over trifles
Of course, that’s easier said than done, but try not to get stressed out. In this state, the body produces cortisol, which leads to weight gain. nine0003
Say goodbye to soda and sugary drinks
If you want to lose weight fast, say goodbye to soda. They’re full of harmful chemicals and sugar that will undermine your entire “health plan” as well as your health itself.
Read about fitness
Yes, not only do it, but read about it as if you were in an English class. You must know everything in order to choose the most suitable conditions for yourself!
Sign up for sports section
Join an aerobics class, join a jogging club, join an amateur basketball team.
In a word, find like-minded people! Staying healthy and fit is fun, especially when there are people around who feel the same way!
Don’t confuse hunger with thirst
Drink a glass of water before opening the refrigerator for a snack. Thirst is often confused with hunger, so it is worth waiting a few minutes to understand whether the feeling of hunger is gone after quenching your thirst or not. nine0003
Get motivated
Hang a picture of the perfect body you want (for example, your favorite model or actress) on your refrigerator. This will keep you motivated and keep you on track! And one more thing: this simple trick works really well after you lose your first 3 kg!
A glass of cold water before every meal
Try drinking a glass of cold water before every meal. This will improve digestion and prevent overeating. nine0003
Love
You can spend time with your significant other not only on the couch watching TV. And by the way, half an hour of “tumbling” under the covers will help you lose about 100 calories!
Drink coffee or tea
Coffee or herbal tea can speed up your metabolism.
Drink these drinks every day, but if you prefer coffee, remember that it’s best not to drink more than one cup a day, as it can be a harmful stimulant.
Fall in love with an athlete
If you are in love with an active person, you will notice how your motivation grows every day. An active guy can change everything – forget about dinner and movies, how about dinner and rock climbing? You will become a dynamic and at the same time very sexy duet!
Park as far away as possible
Park as far as possible from the supermarket, work or any other place. This small step will help you burn 50 to 200 extra calories per day, or about 1400 in the first week! nine0003
Kiss more often and longer!
Have you ever thought that you can lose weight by kissing? Kissing burns 5-6 calories per minute. Yes, this is not so much, but add up these minutes for a year and you will see that it is not only pleasant, but also useful!
Forget about the elevator and escalator
As some girls’ experience 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 stores.
Give it a try and you will notice positive results pretty soon! nine0003
Head held high
No matter where you are on the road, get used to the fact that you can and will do it. Nothing will stop me! That should be our motto!
The body is in motion 365 days a year
You must be active every day, even if it’s just a walk around the house, stairs instead of the elevator or a brisk jog. Make movement your healthy habit for every day!
Find a fitness instructor
Find someone to inspire you. Ask how he (or she) managed to achieve such results and learn more about their diet and lifestyle. If they could do it, you can too!
Avoid the buzz
If you’re trying to be more active and still lose 3 pounds in a week, it’s best to surround yourself with positive thoughts and positive influences. If someone is around you all the time spoiling your mood, you may again take up the fork in search of solace, so it is better to avoid communicating with negative or skeptical people.
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Hire a personal trainer
To speed up your weight loss and learn new healthy habits, consider hiring a personal trainer. It will help you stick to your goal 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 small, realistic goals for yourself (for example, lose 1-2 kg or those same 3 kg in 7 days), and when you achieve your goal, treat yourself, because you deserve it. Just don’t eat! Buy yourself a new lipstick or those beautiful sneakers that you saw yesterday. nine0003
Surround yourself with positive people
Do you know the expression “a fisherman sees a fisherman from afar”? This is true, so find like-minded people and positive-minded friends with whom it will be easier to achieve your goal.
Clothes only for the figure
When the results are in the face, it’s time to buy new clothes for the new figure! Treat yourself, don’t give up halfway.
Going from 46 to 42 is not just for you!
Find a fitness friend
Find a friend or relative to join your team and help you reach your full potential! Even if you only see each other once a week for yoga classes, you can text the rest of the time to motivate each other.
Fitness trackers are our friends
In order not to lose motivation and complete the distance, get a GPS watch to track the kilometers traveled and calories burned. After 7 days of intensive weight loss, you will be able to look back and see what exactly helped you lose weight. And on weekends, you can also look back and see what kind of “lounging” took you back two steps :). nine0003
A little bit of everything
If you don’t have enough time to squeeze 45-60 minutes of physical activity into your schedule, break this period into several small ones. Squeezing in 10-minute active breaks from work and household chores is much easier, and the results will be almost the same!
Don’t be discouraged by the scale
If your scale doesn’t give you confidence, get rid of it and rely on your own clothing to be the measure of your success.
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Morning workout
It could be a 10-minute strength workout or a half-hour run, but you should try to get up early and force yourself to work out. As hard as it is to get out of bed, you’ll be surprised how good you’ll feel when you lose those extra pounds and keep your confidence!
Nutritionist’s Opinion
Use some or all of these tips to lose 3 kg in 7 days… for starters! Remember: the hardest thing is to start, but then it gets easier. Most importantly, do not stop halfway, keep motivating yourself, and you will succeed! nine0003
How to lose 3 kg in a week?
If you want to get rid of extra centimeters and lose up to 3 kg in 7 days, start preparing your own healthy and healthy food by reviewing the portion size. Replace all junk, unhealthy foods in your home with healthier ones. Eat more foods rich in lean protein and fiber, which improves metabolism, and this, in turn, leads to a charge of vivacity and energy needed to fight excess weight.
