How to lose weight by 3 kg in a week: 12 rules that will help you

Indeed, dietary restrictions may not have the best effect on health. If you don’t get the amount of protein, carbohydrates and fats, vitamins and minerals you need, your body will start to function less well. Your blood sugar levels may drop, making you less able to think, have trouble concentrating, and generally feel tired. Dieting will literally make you stupid.

But a rigid diet can cause not only mental problems. Rapid long-term weight loss, according to American nutritionist Daniel Marks Williamson, can lead to a combination of all lost and extra pounds. A person who follows a strict diet risks overeating, gaining weight and, as a result, feeling like a loser.

In general, it is better not to set a goal of losing a certain number of pounds per week, but to try to change your eating habits. For this reason, you can lose weight for a week by 0.5-1 kg, and this loss will be considered healthy – this approach will allow you to achieve more impressive results in the long term.

If you decide to take on this long-term weight loss challenge, start by being honest with yourself – understand why you need to lose weight. Well, for example, you do it because of your health or because a work colleague thinks you are fat.

“How will my life change when I lose these 5-10 kg? Will this somehow affect my toxic relationships or my hateful work – maybe the issue here is not weight related at all? – that’s what you need to try to find out.

If the goals are clear and the decision is made, then here are 12 tips that will allow you to switch to healthy weight loss and, with any luck, lose up to 3 kg per week.

Don’t bother counting calories. Instead, focus on getting fruits, vegetables, a source of protein, and whole grains into your diet. If you eat quality foods, you will most likely get all the nutrients you need throughout the day and not consume more calories than necessary.

Calorie counting can kill the pleasure of eating, and also sometimes causes an obsessive desire to be “inside” the desired calorie corridor and in no way exceed the norm.

If you think skipping lunch or dinner will make you lose weight faster, then that’s not the case. It’s much better if you eat at roughly equal intervals between meals, says Alicia Romano, clinical nutritionist at Tufts University Medical Center. The optimal interval between meals is 3-4 hours during the day. Several meals a day will give you better control of your blood sugar, which means there won’t be any sudden spikes and drops.

If you eat regularly, you probably won’t have periods of extreme fatigue due to lack of energy. Plus, you’re less likely to experience an obsessive desire to eat something unhealthy. It is important, however, to remember that there are no completely forbidden foods, but you must eat any food consciously.

Daniel Williamson reminds you that vegetables or fruit should make up about half of your plate. Another quarter should be devoted to whole grains and another quarter to proteins.

Vegetables and fruits are rich in fiber, which makes you feel fuller, and it’s also good for digestion: after each of these meals, you’ll stay full for a long time.

Additionally, regular consumption of fruits and vegetables has been shown to reduce the likelihood of developing type 2 diabetes and cardiovascular disease.

Important: You can ignore a recommendation if you think (or are sure) it will worry and stress you out.

But there is evidence that indicates that people who keep a food diary and keep track of what they eat are more likely to lose weight successfully and lose more weight than those who don’t keep such a diary.

Indeed, the study of the food diary will allow you to analyze the diet and draw the appropriate conclusions: for example, to understand that in reality you do not eat as many vegetables as you think.

No, do not rush to exclude everything – you can leave both alcohol and soda. But take a closer look at your diet: see exactly what you’re drinking and how much.

It’s important to understand that drinks can be a lot higher in calories than you think. To understand this, try giving up your usual drinks – that very latte in the morning, for example, for just 1-2 weeks, to understand what will happen to your body and if there will be any changes.

We have already talked about vegetables and fruits, but now it is the turn of whole grains and protein foods, which should also be on your table every day.

Protein is an important element that our body needs to function properly. It is an excellent source of energy that can be obtained very quickly.

Carbohydrates must also be part of the diet: they somewhat slow down the digestion process and give us the same feeling of satiety. Unless, of course, we’re talking about “long” carbs that break down long enough. In general, whole grain bread is much more preferable than bread made from white flour.

Pure water is the best alternative to sodas and sugary juices. Drinking fluids is really important because it will help your body work better and keep you feeling full longer. In addition, the lack of water can cause swelling, a feeling of heaviness and general discomfort.

Drinking water regularly helps you better manage hunger. We often confuse hunger with thirst, so when you really want to eat, try drinking a glass of water – it will help you cope with the problem and you will not eat an extra snack that your body does not really need. For taste, you can drink water with lemon or add frozen berries to it.

You certainly don’t have to give up your favorite foods. The more restrictions you put on yourself, the more likely you are to end up detaching yourself and eating more than you really need. Also, you will probably feel stress because you won’t be able to get what you want.

If your overall diet consists of healthy foods and contains vegetables, fruits, cereals and proteins, there will be no problem with cookies, desserts or ice cream: when you eat something like that, it won’t stop you from losing weight.

In fact, weighing is not the best way to track your progress. If you decide to weigh yourself multiple times throughout the day, we promise you’ll see lots of different values ​​on the scale.

Many factors affect weight, and therefore kilograms are not always an objective indicator.

Watch Your Weight and Don’t Go Crazy: How Often You Should Weigh Yourself

Food stress is a normal reaction. Therefore, do not blame yourself too much for what you do. But if your goal is to lose weight, it’s best to look for other ways to cope with stress.

It can be a daily walk in the fresh air, meditation, yoga, manicure, spa – come up with your own options. You can simply write down what helps or can help you, and the next time you are in a stressful moment, you will remember this list and follow one of the points.

Good quality sleep is really important for the proper functioning of the endocrine system. If you don’t get enough sleep all the time, it affects the production of ghrelin and leptin – those hunger hormones. An imbalance in their production can cause the body to tend to store fat.

Chronic sleep deprivation can increase cravings for sweets: Sleep deprivation makes you feel tired in the morning, and sweets are the quickest way to make up for lack of energy. Due to lack of sleep, moreover, you may not even have the strength to prepare yourself the correct and complete food.

Most people need 7-9 hours of sleep and recovery. In general, stop using your phone before bed and go to bed on time.

Movement and physical activity are not a punishment. No need to do what you hate, don’t torture yourself with running, squats and burpees if you don’t like it.

Now there are a huge number of activities, each of which can become the perfect one for you. Dancing, walking – choose what you like.

Do 30 to 45 minutes of moderate physical activity several times a week. Don’t be afraid to start with a shorter duration and gradually increase it – just move more or train a little longer.