As is so often the case, women only seriously consider the imperfection of their figure at the decisive moment. This is usually done before the beach season starts or before any event that calls for a great look. Unfortunately, even knowing the date of a holiday or event for a long time, a woman does not strive for moderate gradual weight loss. Catching up in a week is not the worst option, however, such weight loss requires extreme caution.
It should be said right away that it is unrealistic to naturally lose more than 5 kg in one week. Expensive operations and sharp heavy loads in the hall should be immediately discarded. All this will require a lot of money and adversely affect health in unexpected ways. And you are unlikely to find enough time to improve in a week away from work and housework. You can shed a few pounds at home without really breaking your regime. So, how to lose 3 kg a week at home?
In order not to harm your own body, it is undesirable to get rid of more than 4 kg in 30 days. Therefore, after losing 3 kg in 7 days, it is impossible to continue the course further, it can only be maintained.
Ways to get rid of extra pounds
With enough willpower, it's entirely possible to shed a little excess weight at home. The plan of action, designed to lose 2-4 kg, does not take much time, that is, it does not interfere too much with the usual regime. You can fully focus on your professional and private life. Of course, if you plan your day properly.
There are few ways to lose weight fast:
- frugal nutrition;
- systematic physical exercises;
- Procedures (bath, sauna, massage).
It is best to try to combine everything in a single complex. However, you can choose one of the options - diet or exercise. Procedures will only help to consolidate the results of the effort.
When the weight loss period is only one week, mono diets are the best of dieting. After a mono-diet, you can eat only one product for the entire duration, sometimes diluting it with one or two more. Only certain products can be included in the menu.
If you choose exercise to lose weight, you can't exhaust yourself with dieting. Although the most harmful products must be excluded. To perform physical exercises, you need to find at least 30-40 minutes of free time in the morning. You need to do exercises every day this week. And here, too, there are some rules. Usually exercises are performed either every other day or three times a week. However, since the time to lose weight is extremely short, physical exercises are carried out every day. Exercises should not be too difficult lest the resulting crepatura discourage the desire and ability to exercise in the remaining days.
contraindications
Owners of a number of diseases should look for answers to the question of how to lose 2-3 kg in a week, definitely not in diets. It is forbidden to drastically change the diet for those who are diagnosed with such diseases:
- Gastritis;
- heart diseases;
- gastric ulcer;
- pancreatitis;
- vascular disease;
- Diabetes.
If a person is characterized by depressive states, then one should not expect a good result from express diets. Abrupt rejection of favorite foods can affect mental health, cause problems with others, and cause excessive nervousness.
Mono Diet Rules
Such a diet does not limit either the amount of the product or the frequency of its intake per day. A product compatible for a mono-diet has a low calorie content, so it is safe for the figure in almost any amount. Provided that only it is used, without spices, sugar or salt. Tea and coffee are also on the list of forbidden things on such a diet, as they retain water in the body.
The following products are acceptable for a mono diet:
- apples;
- bananas;
- Kefir;
- buckwheat;
- Grain;
- cabbage;
- Oatmeal;
- Dried fruit;
- watermelons.
The product for a mono diet is selected depending on the season and the possibility of choosing the most natural option.
After such a week, you cannot immediately return to your usual regime. Otherwise, all the results of efforts will disappear. It is impossible to switch to flour products, to fried and sweet products after a diet.
apple diet
Diet apples must choose juicy and not too sweet varieties. Also, they are not allowed to be imported because the fruits are treated with harmful substances before long-term transportation. Washing them off in the usual way is quite difficult. The apple should be local, then using it will bring more benefits.
Apples can be taken in several forms:
- fresh;
- applesauce;
- baked.
Baked apples are also useful because they are a warm food necessary for the normal functioning of the stomach.
Although a mono product can be consumed in large quantities, one should not get too carried away. For apples, you do not have to exceed the limit of 1. 5 kg per day.
Every day you can dilute the diet with 100 grams of the following products:
- Chicken meat;
- low-fat cottage cheese;
- white fish;
- eggs.
The best drink in this diet is water.
Cottage Cheese Mono Diet
Cottage cheese is an excellent low-calorie product. At the same time, it has a sufficient amount of protein. Cottage cheese is also rich in vitamins and other useful trace elements.
To feel the benefits and effects of such a diet, cottage cheese should be consumed daily in a total amount of 1 kg. Other products are not added, servings are divided by approximately 200g, servings are consumed evenly throughout the day.
You can prepare yourself another form of this diet - with the addition of kefir. Then a portion of cottage cheese is 120 g, plus a glass of kefir.
There is also an option to combine cottage cheese with wheat bran and honey. To do this, the bran must first be steamed in a little water and then drained. Add cottage cheese in the amount of 100 g and add a little honey.
Other diet options
buckwheat. Grains must be steamed with boiling water and left overnight. It can be consumed along with sesame seeds, radishes and other low-calorie vegetables.
Kefir. Just kefir is drunk in the amount of 1. 5 liters, then every day you can add any of the following products:
- chicken fillet;
- lean meat;
- boiled fish;
- Fruit.
Then there's a return to kefir only.
physical activity
Doing exercises every morning means learning at home how to lose 3 kg in a week. Exercises lay the foundation for the formation of a beautiful figure. Therefore, it should not be a problem to exercise for half an hour every morning.
To remove extra pounds, the following exercises will help:
- Press;
- tire rotation;
- jump rope;
- Pushups;
- Jog.
These exercises can be broken down into about 10 minutes each.
Additional physical activity is walking instead of traveling by means of transport, refusal to use the elevator.
Reviews of people who have lost weight will tell you that a great desire, diligence and systematics will help to lose weight at home. Even without the help of a trainer and nutritionist.