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30 Weight Loss Tips – How to Lose 3 Kg Per Week

Follow the program prepared by weight loss professionals to remove up to 3 kg per week without starvation and fatigue.

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Can’t wait to get rid of excess abdomen, waist and thighs?

Follow the program prepared by weight loss professionals to remove up to 3 kg per week without starvation and fatigue.

Contrary to what is often thought, we can lose weight quickly without regaining weight and, on the contrary, retain the desired weight. For many people, the fast-paced effect is highly motivating and they manage to maintain their new figure without much effort, simply by not letting the temptation and momentum go. This is not a diet based on apples and yogurt. Of course, one should eat less, but above all, be careful what is consumed.

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Less fat and sugars, more protein – this will melt excess fat without losing muscle mass. It is also necessary to increase the amount of vegetables – they are low in calories, but at the same time they saturate and deliver valuable vitamins, minerals and oligoelements to the body.

Nuts – Including nuts in your daily menu will help you maintain your ideal weight, as they contain fat that boosts metabolism. Good fats – include them in your diet, they reduce bloating. These are avocados, flaxseed oil, olive oil and nuts. Herbs – Some herbs such as mint and ginger actually help the digestive system.

This is important because if your body does not digest food properly, the entire system goes out of balance, which contributes to bloating. Whole grain bread – Avoid carbohydrates that are released quickly and raise blood sugar. Stay tuned to whole grain options that release energy slowly.

1. Remove the added and hidden sugar

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Lump sugar, jams, cookies, creams, cakes … Here are the main culprits for the extra pounds. Once we reach them, the pancreas begins to produce insulin, which aims to “inject” glucose into the cells to bring the glycemia back to normal. This energy is used by the body for movement and for all other functions of the body, including the mental, but when it is in large quantities it becomes fat and accumulates in fat cells.

2. Consume white meat and fish for lunch and dinner

The ratio of protein to lipid content is optimal in poultry, pork fillets, egg whites, fish fillets. They deliver around 80-100 calories per 100g and are highly saturated. It takes a lot of energy to absorb protein from the body, which inhibits the development of fat and strengthens muscle mass. A good distribution of protein foods during the day is 150 g at lunch and dinner and 50-100 g at breakfast.

3. Cooking without adding fat

There are 9 calories in every gram of fat we cook. Most foods can be grilled or in the oven without the addition of oil or oil. Mayonnaise can be substituted for skimmed cottage cheese prepared with aromatic spices.

4. Alternate day with and day without starchy foods

Although the glycides contained in spaghetti, rice, bread and potatoes are not as dangerous as those in sugary foods, they must also be kept under control. Only when there is no glucose in our food does the body start to draw on the stores stored in the fat cells.

5. Try quinoa and black rice

They have a low glycemic index and increase glycemia very slightly. At the same time they saturate well. For breakfast, it is better to use whole-grain and whole-grain breads made with kvass.

6. Never forget about vegetables

30 Weight Loss Tips - How to Lose 3 Kg Per Week

There are almost no calories in them, but there are many fibers that swell in the stomach and fill it so that we do not feel hungry. In addition, vegetables regulate digestion and delay glucose uptake, thereby reducing the peak of glycemia after eating. A serving of vegetables should be on our menu for any meal – raw or fat-free.

7. Include algae

Wakame, chlorella – these algae are very rich in protein, fiber, vitamins and minerals. They can be used fresh or dried to prepare toppings, to be added to vegetable juices or soups.

8. Choose dairy products with 0% fat

They do not lose anything from their protein value, but their energy content is low – 40 kcal per 100 g. The leader among them is fat-free cottage cheese – only 7 calories are contained in 100 g. It is good to consume skimmed milk products at every meal.

9. Avoid the sweetest fruits

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Some fruits are very rich in sugars, so they have a negative effect on glycemia. At the same time, the body needs the vitamins and minerals contained in the fruits, so they should be present in our menu, but well selected. Most suitable for diet are melon, watermelon, strawberries, grapefruit, black currant, lemon.

10. Organize mini-starvations

It may happen that the body resists its restrictions and does not result in any weight loss. Then we could try short fasting periods of 16-20 hours. In this way, the rapid burning of calories is started and the production of the hormone T3, which does not allow to lose weight, is stopped. We can skip dinner once a week, not forgetting to drink lots of water, but also herbal potions, tea, vegetable broth.

11. Find chicory

It is rich in the valuable substance inulin, and the fibers in its milled roots reduce blood glucose levels. We can use chicory instead of coffee or in parallel with coffee.

12. Season with hot pepper

Fresh or dried, pepper is rich in capsaine, a substance that owes its lingering taste. In addition, it stimulates the production of adrenaline and norepinephrine, thus aiding the process of burning sugars and fat.

13. Move every day

In order to lose weight and maintain weight, we need to combine diet with regular exercise. This burns calories, but mainly increases muscle mass, which changes metabolism and increases energy expenditure at rest. The basic rule is to make 10 thousand steps a day, which is equal to 6-8 km. We can easily reach them by walking to work, climbing stairs instead of taking the elevator, shopping on foot …

14. Drink tea and / or coffee

Due to the caffeine contained in them, tea and coffee speed up metabolism slightly, thus increasing energy expenditure at rest. It is better to drink long coffee and green tea. For both drinks, we limit ourselves to 3 glasses a day, preferably before 3pm.

15. Do short intensive training

30 Weight Loss Tips - How to Lose 3 Kg Per Week

The secret to successfully burning fat is also in short sessions of intense physical training. Within 30 minutes, alternate small periods of high workload with two-to-one recovery breaks. This rhythm can be applied in numerous sports disciplines – running, swimming, cycling, muscle exercises.

16. Once a week we dine very lightly

We can cook a piece of veal by adding a bouquet of aromatic herbs. Then we take out the meat and cook various vegetables in the broth, add finely chopped parsley and the light dinner is ready!

17. Use kettlebells

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Muscles are great energy consumers – a person with normal physical activity burns more calories than one who leads a sedentary lifestyle. The problem is that, over the years, muscle mass has decreased and this is completely natural. In order to maintain and develop it, we need to make efforts. Kettlebells can easily help us because they take up little space, “travel” with us in a suitcase, and exercise with them can be done on a small area.

18. Plan and anticipate

Over the weekend, we prepare the menu for the coming week and make the list of necessary purchases. For times of hunger, we provide satiating products – raw vegetables / cucumber, carrots, cherry tomatoes … /, fat-free cottage cheese, turkey ham

19. Try English breakfast

According to numerous studies, a solid protein-rich morning breakfast enhances the feeling of satiety and achieves better calorie intake throughout the day. We replace croissants and patties with low-fat ham and eggs, choose whole-grain bread made with kvass, add fresh fruit, rich in vitamins and fiber, and breakfast will ensure that by lunchtime we will not have waffles, chocolate and more.

20. Hydration throughout the day

Fluid intake suppresses hunger as it fills the stomach. To increase water consumption, we can diversify its taste with lemon or mint. They have a good effect on the weight loss process and herbal decoctions.

21. Clean kitchen cabinets

To avoid the temptation, it is better to eliminate the stocks of cookies, wafers and other fat and sugar rich foods.

22. Include hard boiled eggs in the menu

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Eggs are rich in protein, which makes them highly saturated. This effect is doubled when firmly cooked due to their tight consistency. They are also easily portable in your bag and can be consumed at lunchtime instead of a rich lunch. In case of high blood cholesterol, we should not exceed the consumption of 3 eggs per week, and if the cholesterol is normal we can reach 7.

23. Eat pumpkin seeds

They contain large amounts of the amino acid tryptophan, which is associated with the production of serotonin, a substance with a soothing effect. In addition, pumpkin seeds are rich in saturated fiber and useful minerals. In unbearable hunger due to stress, consuming 10 g of roasted salt-free and pumpkin seeds can help.

24. Sleep enough

30 Weight Loss Tips - How to Lose 3 Kg Per Week

The duration and quality of a night’s sleep are factors that influence the production of two hormones that regulate appetite – leptin, which reduces it, and ghrelin, which increases it. Sleep deprivation leads to less leptin and more ghrelin.

25. Make cognac spaghetti

The konjac plant is naturally rich in glucomannan, an ingredient that helps reduce weight as it creates a feeling of satiety. In Southeast Asia, it is consumed in the form of thin, spaghetti-like, lightly transparent, with firm consistency. These products are already found everywhere in Europe. An interesting fact is that cognac can bind about 200 times more water than its own weight, while the maximum starch is 8 times.




26. Purify your body once a week

30 Weight Loss Tips - How to Lose 3 Kg Per Week

On Sunday or any other day of the week, according to our personal program, special attention can be paid to detoxification. The easiest way is to eat vegetable soup and nothing else. It should contain green cabbage, leeks, celery, onions, tomatoes and red peppers.

27. Start the day with a citronade

Squeeze the juice of half a lemon and add it to a glass of water. We drink citronade fasting. The effect is stimulation of organs in the body thanks to the ingredients of lemon – vitamin C, citric acid, flavonoids. This wonderful citrus fruit activates the function of bile, helps the liver process fats and toxins, and the kidneys to filter liquids, favors the elimination of excess water from tissues.

28. Use a lot of spices

This is a little known fact – salt is found naturally in many foods – in meat, fish, seafood, algae, eggs, vegetables. So no need to use a salt pan! To improve the taste, we can add aromatic and colorful spices – turmeric, red pepper, ginger and all your favorite Bulgarian herbs / savory, marigold, marjoram … /

29. Replace the usual dietary salt

The use of potassium salt allows us to preserve the good taste of food without burdening the body with harmful ingredients.

30. Massage

We can achieve a drainage effect by doing a light foot massage with a little massage oil. We start from the toes, continue with the massage of the entire feet, ankles, calves and knees. We end by triple pressing the back of the calf.

A drink to reduce appetite

Mix 500 ml of skimmed milk, 100 g of skimmed yogurt, 1/2 tsp. cinnamon and 1 tsp stevia. You will get a fresh, light and saturated protein drink.

My weekly menu

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Monday

  • Detox soup made from 1 green cabbage, 1 stalk of leeks, 1 stalk of celery, 5 onions, 5 tomatoes, 2 red peppers and 3 liters of water.

Tuesday

Breakfast

  • Juice of half a lemon in a glass of water
  • Tea or coffee without sugar
  • 2 eggs
  • 1 slice of low-fat ham
  • 2 tbsp skimmed cottage cheese

Lunch

  • Mushroom salad
  • Grilled chicken
  • Zucchini steamed
  • 2 tbsp skimmed cottage cheese

Dinner

  • Fish fillet stewed in the oven
  • Asparagus steamed

Wednesday

Breakfast

  • Juice of half a lemon in a glass of water
  • Tea or coffee without sugar
  • 2 slices whole grain bread
  • 1 slice of low-fat ham
  • A small piece of goat cheese
  • Fourth pineapple

Lunch

  • Seaweed salad with lemon dressing
  • Grilled beef steak
  • Quinoa
  • A slice of melon

Dinner

  • Shrimp with light sauce
  • Roasted peppers
  • 2 tbsp skimmed cottage cheese

30 Weight Loss Tips - How to Lose 3 Kg Per Week

Thursday

Breakfast

  • Juice of half a lemon in a glass of water
  • Tea or coffee without sugar
  • Omelet of 2 eggs and mushrooms
  • 2 tbsp skimmed cottage cheese

Lunch

  • Tomato salad
  • Grilled veal fillet
  • Spaghetti Kondzhak
  • 2 tbsp skimmed cottage cheese

Dinner

  • Vegetarian detox soup

Friday

Breakfast

  • Juice of half a lemon in a glass of water
  • Tea or coffee without sugar
  • 2 slices of whole grain bread
  • 2 slices of turkey ham
  • A handful of red fruits

Lunch

  • Lentils
  • Tomato salad, cucumber and lettuce
  • Canned tuna
  • 2 tbsp skimmed cottage cheese

Dinner

  • Grilled fish fillet
  • Choked through
  • 2 tbsp skimmed cottage cheese

Saturday

Breakfast

  • Juice of half a lemon in a glass of water
  • Tea or coffee without sugar
  • 2 eggs
  • 2 tbsp skimmed cottage cheese

Lunch

  • Grated carrots seasoned with lemon
  • Grilled fish
  • Oven vegetables
  • A handful of red fruits

Dinner

  • Vegetarian detox soup
  • Grilled chicken fillet
  • Roasted eggplant
  • Portion of yogurt 0% sugar free

Sunday

Breakfast

  • Juice of half a lemon in a glass of water
  • Tea or coffee without sugar
  • 2 slices of whole grain bread
  • 2 tbsp skimmed cottage cheese
  • Slice of smoked salmon
  • 2 apricots

Lunch

  • White chicken skewer
  • Black rice
  • Portion of peas
  • 1 orange

No dinner!

And then what?

If you are in good health, you can follow this diet for one month at most. Then you should gradually include in your menu starchy foods, preferably at lunch, and an extra serving of fruit. In case you gain weight, make a day for cleansing the body.

Keep restricting sweets and fats, including those hidden in industrial produce.

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