Know and control your portions
Controlling the size of servings is very important if you want to lose weight significantly or lose those 3 kilograms for the essential upcoming event (and the dress that you wear).
Also, for you, it will be painless. Many experts recommend weighing food and measuring problem parts of the body at least once a week. If time and patience allow – go ahead! Although there are more straightforward ways.
For example, take a look at your portion: starch side dishes (favorite potatoes) should be palm-sized, meat should be fist-sized, vegetables can be eaten as long as they are, of course, not prepared in “harmful” ways (down with fatty oil and roast!).
Eat more often
To many, this seems like a paradox, but again it’s about the size of servings, control, and moderation. Instead of eating three huge servings a day, it’s best to eat 5-6 small servings per day. It is a great way to improve metabolism, which will not starve and abuse unhealthy snacks.
We reduce the number of fatty foods
Reducing the amount of fat injected into the body will also help to lose 3 kilos quickly, but this means not only fatty foods. Stay away from salad dressings – instead of vegetable oil and vinegar, it is better to use, for example, balsamic vinegar – a tablespoon will be enough.
Avoid the temptations
As we have said, the right decisions – this is the way to lose weight by 3 kilograms. Stay away from products that tempt you. If you adore “Chebupli” or frozen pizza, it is better to bypass them.
There are products whose consumption can simply be reduced – this will be enough, but there is food that should be avoided.
You can not lose weight by 3 kg if you do not play sports. Get over this fact quickly and start to fulfill your dream. Three kilograms is a bit, but even they require activity and mobility. If you do not have time for a gym or regular workouts, you can add active exercises to your workdays.
Stairs instead of elevators, parking away from the destination, walks with a young man and, of course, homework – all this will help to take the right step towards the goal in “minus 3 kg.”
Watch for drinks
If you are looking for ways to lose 3 pounds, you need, first of all, to learn how to monitor your body and listen to it. Some drinks can lead to weight gain, so you need to urgently get rid of them, or at least drink them smaller.
First, drink plenty of water. Avoid drinks where there is a lot of sugar. If you have to drink soda, compensate for this diet. It is also worth seriously considering alcohol consumption because alcoholic beverages are not only unhealthy but also full of empty calories.
Keep a diary
It is often difficult to remember everything that you have eaten, and, accordingly, it is difficult to track down what went wrong. In the end, many people do not even think about what they eat.
We eat on the run, have a quick snack, and most often these are the snacks – our first enemy in the fight against obesity. Therefore, the idea to start a diary is not so bad, because you will always know how much and when you have eaten.
As you begin to see what you eat every day, you will be more aware of what is being ingested, and this, in turn, will lead to healthier and healthier eating decisions.
Choose healthy and healthy hobbies
Even hobbies and leisure activities can help lose weight by 3 kilograms. Also, you will do your favorite thing, which means you will be pleasant and fun. Cleaning the house is not exactly a hobby, but you will burn a massive amount of calories by simply washing the floors, preparing dinner, or running around the apartment with a vacuum cleaner.
If you live in a private house, do not be afraid to make a garden, a vegetable garden in the courtyard, or at least a flower bed, which you will have to take care of, and this, in turn, will allow you to remain active and, moreover, eat healthy products that you grow.
But even if your favorite pastime is video games, also one of them can be useful for the body: buy Kinect and stock up on a couple of active games, such as dancing!
Everything should be in moderation
As mentioned above, keep yourself in hand. You are responsible for what is ingested. Do not eat two scoops of ice cream when one is enough, or better still, eat sherbet or frozen yogurt instead.
Do not hurry – it takes about 20 minutes for your brain to understand that you are full. If the feeling of hunger has not gone anywhere, eat an additive, but only less than the main course. Avoid large portion sizes – you do not need to eat so much to function properly!
Many people miss the most important meal – breakfast. No matter how paradoxical it may sound, but breakfast can help you quickly lose 3 kg. Breakfast will help improve the metabolism, energize the whole day and save from overeating. If you know what skipping breakfast is, and by lunchtime, you feel like a hungry wolf, then you understand what we mean.
In restaurants, eat wisely
Most restaurants serve 2-2.5 servings on a plate, prompting you to eat more. This means that you will never lose even 3 kg! So now you can safely leave half a serving on a plate, take it with you or, for example, give it to a homeless doggie who sits at the entrance to a restaurant.
Fruits and vegetables are our friends
Did you know that we should eat up to five servings of fresh fruits and vegetables every day? Well, now you know. They are full of vitamins, fiber, and antioxidants, and the darker the fruit or vegetable, the more useful it is! So eat fruits and vegetables, get rid of the feeling of hunger and take one more right step on the way to lose 3 kg!
Take a portion of the meat dish and place it on a large plate. She seems small! Now take the same part and put it on a small plate. Better! If you use small plates or bowls, the portions will seem larger, and you will eat much less.
One small change will bring you a lot of useful. Simply replace the white bread, which is tasteless and full of chemicals, with more tasty and healthy types of bran bread or chaff flour. Why is this so important? Because thanks to its fiber content, you will feel full a lot longer, and it is also good for digestion!
Install the application
Still looking for ways to lose three pounds? For this, there is an application! No, the truth is, and not one! Look for a food magazine in your store, for calculating kcal, motivational apps … You need to lose weight, and one of the most modern things in the world – mobile apps – can help with this!
Only healthy snacks
If the hand itself no, no, yes, and reaches for a pack of chocolates or chips, read on. You can “tame” a sweet tooth (or “sponge”) with the help of other more useful and dietary snacks – for example, fruits, vegetables, nuts. Remember – they should always be at hand. If you do not have time to mess around with fruit cutting, you can buy ready-made fruit or berry platter – look at the nearest supermarket. But fresh fruits and vegetables are still the first types of snacks.
Drink more water
If you drink as much water as you need, you will feel fresh, happy and not so hungry. And how much is it? For every kilogram of weight, you should drink 30 grams of water. For example, if you weigh 50 kg, you should drink 1500 g of water per day, which is about 7 glasses per day.
If you already have cardio training 4 times a week for 40 minutes each, it’s time to take them to the next level if you want to lose 3 kg as soon as possible! If it is orbitrek, increase the load. If it is a treadmill, increase speed. In short, set yourself a harder task and cope with it!
Add power loads
In addition to the intensity, the training should be power, so if our goal is minus 3 kg as soon as possible, add a little weight. Use dumbbells or weights for your legs when running or doing all the exercises with them.
In your training plan, there should be half an hour of strength training (4 times a week!). Power loads can be perfectly combined with cardio training in the form of running, fast walking or orbitrek.
We forge iron while it is hot: no power loads should be in your schedule 3-4 times a week for 30 minutes. Again, all this can be perfectly combined with cardiovascular exercises – swimming, rowing or exercise bike.
Go back to school and remember everything you did on physical education. Grab the wristbands, turn on the 80s music and take on the good old exercises in 3 sets of 12 repetitions: squats, lunges, press, jumping “feet together, legs apart,” mill and pushups. Feel the extra centimeters melt! Fizkult-hi!
Sign up for a section
Most fitness centers have not only gyms but also fitness classes – from aerobics and Pilates to taibo and yoga. Join a group of like-minded people or hire a personal trainer and work alone. The main thing is to like it!
By the way, Pilates is what makes you lose weight and burn the hated sides. Especially recommended if you want to lose weight a little (3 kg) and as soon as possible. You will quickly understand what it is when every muscle in the body hurts. But it hurts nicely.
A life full of stress will not help you lose weight. So, ladies, relax and at the same time swing muscles during yoga. DVD at home or a full class in the group – choose what you prefer.
Laughter will help you not only get rid of excess calories (this is true!), But also relieve stress. Hmm … maybe you should combine laughter and yoga?
So, girls, let’s face the facts. Even if you have lost more than 3 kg, it is likely that the scales will not show it. Well, or, at least, will show, but wrong. Slender, pumped muscles weigh more (but look and feel much better) than fat.
Therefore, instead of looking at the scales, it is better to measure old clothes, look in the mirror and measure the problem areas with a tape measure.
stairway to Heaven
Burn some more calories, pull up your torso, ass, and hips and throw off those 3 kilos … just climbing and going down the stairs, not on an elevator or escalator. If the office is very high, it is worth, of course, to change shoes in sneakers – probably, it is difficult to climb to the 20th floor in high heel shoes!
Down with fast food
Fast food is full of calories, most of which are fat. In general, these meals consist of calories that you have to consume for the whole day! Banning fast food will help you make the right decisions and lose 3 kg very quickly!
A great way to lose weight and at the same time relax a little. Instead of driving up to the very entrance to the building, park away to walk to your destination.
We pass along the perimeter of the store
Almost all the useful products in the store are on the edges, and the most junk food always “nests” in the center. Stay away from the “harmful rows” and walk better around the perimeter. You will automatically put healthy products in the basket because all you see is fresh fruits and vegetables, whole grains and lean proteins!
Understand the shelves in the pantry
Well, now you walk along the right rows in the supermarket, but you may not have done this before. It means that at home you have popcorn, donuts, and cookies hidden on the shelves.
Clean out the pantry and kitchen cabinets and finally get rid of your favorite, but very harmful food. So you will avoid too much temptation to grab any of this to watch the show.
Have a healthy meal
Sharing recipes is fun, but it will be even more fun to have an evening of wholesome food, where you can enjoy safe and healthy meals with your best friends.
Ask your followers of the girlfriends to bring low-calorie meals to the evening to exchange their recipes, choose the “evening meal” and, of course, give the prize in the form of tasting!
Believe it or not, but 2 batches of bowling burn as many calories as a quick walk of 1 kilometer (and you can burn about 250 kcal per hour of active bowling). During basic movements, about 130 muscles are involved in bowling.
Who knew that your favorite Friday pastime could be so helpful? By the way, this can also be considered a power load – the ball weighs a lot!
Girls are goal-oriented creatures, but we also love getting rewards for our efforts. And if you choose a reward in advance, it will be a great motivator! For example, you want those jeans that you saw yesterday in the store. Well, it’s time to lose weight, and a new pair of jeans or an awesome swimsuit will be an excellent reward for your work.
Exchange of things
What to do with jeans that are no longer fit, or with tops that have become too loose? Have an evening of sharing things with your friends! This is a great way to not only encourage each other but also to look at the results that you have already achieved.
If you have lost weight from 42 to 40 size, just give your clothes to a friend who has lost weight from 46 to 42! Organize these evenings in advance to be able to lose weight by three pounds by the time!
Have a rest
The body needs to rest to function normally, especially during the period of weight loss. You should sleep about 7-10 hours a day!
Do not listen to envious
Keep your friends close and your enemies? But who needs them at all? You are a girl with a mission, and the last thing you need is a person who will slow you down.
If a friend cannot support you and say a couple of pleasant words, maybe she is not a friend to you at all? Try to avoid communicating with her. She is just jealous, and this can undermine your success.
We are looking for an answer to the packaging
You must have seen a plan for losing weight on packages of cereal and other healthy products. It seems silly, but it works. And some manufacturers offer online versions of these plans, which, moreover, can be modified and tailored to themselves.
And now there are mobile versions of these sites, so feel free to look for the right application, install it on your phone and always have it at hand. Such plans are usually suitable for those who want to lose a little, but as soon as possible. After all, how long can you live eating flakes only?
Find your source of inspiration
We all need inspiration, support, and motivation, no matter how strong and purposeful we may be. Find something that can inspire you — demotivators, quotes, celebrity photos, or a picture of a swimsuit that you should wear in summer. This will help you not to break the diet and not to miss a workout.
Yes, your goal is minus 3 kg, but remember: you must lose them as safely as possible for your body. Crazy diets and grueling workouts are only harmful and can even be dangerous for the body.
These tips are another thing! They not only help lose weight but also improve health. Remember, minus 3 kg is an attainable goal and a great way to start losing weight thoroughly. Well, what did you like the most?