How to lose 3kg in a week?

Do you want to know how to 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 that you have to eat cabbage soup, clean the intestines, drink all sorts of tasteless cocktails, constantly press the press and run for hours – take a deep breath and relax, because here everything is much easier.

And no cabbage! You can lose weight by 3 kg in a week, without turning into a paranoid who has forgotten about a normal life. If you follow these tips, you can lose weight rather quickly – up to 3 kg per week! Ready to change your life? Then go ahead!

Yourself a cook

Let’s start with the fact that you have to cook everything that you eat. And most importantly – these dishes must be healthy and healthy! Salads, necks, and soups are our best friends.

You can lose weight and save money by becoming a chef! It seems incredible, but this little advice is one of the best ways to lose the excess. So, begin your journey to losing weight by 3 kg per week!

Try exercise videos

If going to the gym is not yours, or you just don’t have enough time for it, it’s time to bring the gym home! In the form of a DVD with exercises, 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. Do not lose motivation!

Review the size of your portions.

Did you know that a serving of meat or fish should be the size of a deck of cards? A portion of the rest should be small enough to fit in the palm of your hand.

Take pictures before and after

One of the best ways to track progress is to take “before” and “after” photos, especially if you are determined to lose not only 3 kg in 7 days, but also to maintain a normal weight. In just a few weeks, when you reach your goal, you can look back at your “before” photo and be surprised at your own strength and sense of purpose.

More activity

Start cycling, invite a friend to play tennis, run in the park, swim, go hiking – in a word, do everything to stay in motion! Active exercises will help you lose weight quickly, as well as create a healthy lifestyle after the week of miracles is over.

Basics of Healthy Food

Learn the basics of healthy food: what to eat and what to avoid. It seems simple, but you wonder how many pitfalls are there. Some “natural” products are not so natural!

Change for the better

In order not to lose motivation and continue to see results, change your workouts from time to time. Exercises now – more than enough, so feel free to change their places, add new ones, etc. Otherwise, training will turn into solid boredom, and this, in turn, to the loss of motivation.

Anticipate success

Imagine how you will look and feel when you achieve your goal, lose 3 kg and your silhouette will be perfect. And now indulge in these dreams every day, until you achieve this very goal. It may sound too easy, but this step will allow you to achieve positive results faster and easier!

Eat more fiber-rich foods

Did you know that dietary fiber is vital in the fight against excess centimeters? If you consume enough fiber (it is rich in whole-grain bread, whole-grain ground pasta, whole-grain cereal porridge, 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 naturally.

Because of this, the metabolism is improved, and this, in turn, leads to a charge of vigor and energy needed to combat excess weight. And every day you will meet and see off with a smile!

We walk

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 you have a goal – to lose weight – be realistic and do not rush. 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, you can lose no more than 3 kg in 7 days.

Do not skimp on protein

Eggs, white meat, and fish are excellent sources of lean protein. If you’re a vegetarian, quinoa, tofu and legumes are excellent sources of protein. A lean squirrel will help in your fight!

Just breath

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!

We cut carbohydrates

Sometimes, we just need carbohydrates. For example, in the period of intense training, when you are preparing for some important sporting event, such as a marathon.

But the rest of the time carbohydrate consumption is better to reduce. Why? Excessive carbohydrates can lead to weight gain and bloating.

A centimeter in your hands

When traveling to the perfect figure, especially after his first week, you need a good old centimeter to measure the volume of the waist, hips, arms, and legs. It is a much more accurate tool than the scales!

Time to sleep

Make sure you sleep at least 7 hours a day. 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 grueling workouts!

Take it easy with gas stations

Salads are full of phytonutrients, accelerating the metabolism, but do not spoil this healthy dish with fatty dressings rich in salt. It’s better to add nuts, apples, carrots or onions to the salad instead!

Make a plan to go to the store

First go to the vegetables and fruits, then to whole grains, and then to the paper production department. Avoid sections and shelves with cookies, chips, and candy, because there you will find the only temptation. And here you have already laid a safe “healthy” route through the store to buy only the most useful and necessary for our ultimate goal – minus 3 kg per week!

Don’t be too strict

Restrictive diets – like those during which you only eat cabbage soup all week long – can work only at first, but the pounds will return, and your metabolism will slow down. Oh no, this is absolutely useless to us!

No overeating after stress

If you are accustomed to turning to food in search of relief from stress, get rid of this habit as quickly as possible! Resist her! Yielding to the temptation to eat something to drown out the emotions, you go back a few steps back. You will be able to resist this temptation!

Snacks during the day

It is better to have a snack during the day than to eat only 3 times a day. Small frequent meals will speed up the metabolism and stabilize blood sugar levels, and you, meanwhile, will be full and energetic all day!

Turn off the TV

When you eat, you should pay full attention to food, not TV or phone. We tend to eat more when we get distracted, so get rid of external media at the time of eating and enjoy the food itself instead!

Start the day with a healthy breakfast.

Studies have proven that a healthy breakfast helps you lose weight faster. It’s time to make sure that your day starts correctly – with oatmeal, eggs or any other healthy dish. Yummy!

Apple a day

One apple per day is enough for the body to get enough fiber, vitamins and pectin, which is a natural fat burner. So the apple a day – and you’re on your way to losing weight and a healthy body! This fad should not be forgotten both during and after your 7-day weight loss plan.

Healthy snack

When hunger comes, get ready to discourage it with a healthy snack, such as a small bag of almonds, banana, mussels or any other useful product that will distract from food for a while.

Eat in a small company

Eating in a small group of people, and not in a large company will lead to the fact that you eat less, because spend less time at the table.

Plan snacks in advance

Our bodies function best when we stick to a specific schedule, so decide when you will have a snack between main meals.

Install a couple of useful applications.

Keep up with the times and start tracking what you eat, when and how much, and also keep track of your exercises and physical exertion. At your service numerous applications with which every day fills the market. With their help, you organize your diet and daily regimen, as well as lose those extra pounds in a week easier!

No junk food

Of course, this is out of the question – this is self-evident, but it is worth recalling once again: get rid of junk food in the house. You can not eat any harm, if they are not there, right?

Create your list of goals and reasons

Create a list of your goals regarding weight loss of 3 kilograms in 7 days, as well as the reasons why you want to lose weight quickly. Every time you feel a lack of motivation, just look at this list and remember what you are going to your goal for.

Pamper yourself from time to time

It is impossible to live all the time in the world “I can not” when you can not eat pizza, cookies, cakes and other snacks. Periodically, you can allow yourself to return to the world “can”, but it is worth creating more useful and healthy versions of your favorite goodies. And here the most important word – periodically, that is, from time to time, and not every other day.

Come back to the jet after the breakdown

Many people break the diet (we are all human!), And if this happens, just return to your healthy plan and don’t look back on your own mistakes! A bump on the road should not deprive you of confidence that sooner or later you will achieve your goal – an ideal figure for yourself! Keep going forward!


If you decide to treat yourself to a dessert in a cafe or restaurant – share it with your girlfriend! You will not only get closer but also save calories by eating less than if each ordered a separate dessert.

Become a weekend fitness warrior

Of course, we all love to relax on weekends, but why not include some fun activities in the schedule? For example, a family bike ride, running or tennis match will help you not only lose weight, but also spend time with benefit and much more fun than if you spent the whole weekend on the couch watching TV.

Do not rush to eat

It takes 20-30 minutes for the brain to get a signal that you are full, so, as they say, whooh, it’s easier 🙂 If you eat like someone is chasing you, then eat more than you need , and it will definitely slow you down on your way to the perfect figure. This tip is especially useful in the first week of your plan, minus 3 kg in 7 days.

Forget about the food

If you look at your weekly to-do list, you will notice that most of them are most likely centered around food, which is not very good. If you spend more time on other things and non-food activities, you will eat less!

Reward yourself not food

So, you lose weight and you feel great, so why not reward yourself, right? But not ice cream! Better buy yourself a new suit for fitness – there are no calories in it, and it motivates you even more to practice!

Listen to your body

If you listen to your own body, you can avoid overeating or exertion from physical exertion.

Get rid of junk food and drinks

One by one, replace all the unhealthy, unhealthy food in the house with something more useful. 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 will lead to significant changes!

Do not sweat over trifles

Of course, easier said than done, but still try not to succumb to stress. In this state, the body produces cortisol, which leads to a set of mass.

Say goodbye to soda and sugary drinks

If you want to lose weight quickly, say goodbye to soda. They are full of harmful chemicals and sugar, which will undermine your entire “health plan”, as well as your health.

Read about fitness

Yes, yes, not only do it but also read about it, as if you were in an English class. You must know everything to choose the most suitable conditions for yourself!

Sign up for the sports section

Join aerobics classes, join the runners club, sign up to an amateur basketball team. In a word, find like-minded people! Staying healthy and athletic is fun, especially when there are people in the same mood!

Do not confuse hunger with thirst.

Before you open the refrigerator in search of a snack, drink a glass of water. Thirst is often confused with hunger, so it’s worth waiting a few minutes to understand whether hunger has gone away after quenching or not.


Hang a picture of the perfect body you want (for example, your favorite model or actress) on the fridge. This will save motivation and will not let you go astray! And one more thing: this simple trick works really well after you lose your first 3 kg!

A glass of cold water before each meal

Try drinking a glass of cold water before each meal. This will improve digestion and prevent overeating.


With your soulmate, you can spend time not only on the couch by the 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 the metabolism. Drink these drinks every day, but if you prefer coffee, remember that it is better not to drink more than one cup per day, because It can be a harmful stimulant.

Fall in love with an athlete

If you are in love with a person who leads an active lifestyle, you will notice how your motivation is growing every day. An active guy can change everything – forget about dinner and a movie, how about dinner and rock climbing? You will become a dynamic and at the same time very sexy duet!

Park away

Park as far away from the supermarket, work or any other place. This small step will help burn between 50 and 200 extra calories per day or about 1,400 in the first week!

Forget about the elevator and escalator

As the experience of some girls 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 the shops. Try it, and you will notice positive results soon enough!

With head held high

No matter how long you are on, teach yourself that you can and will do it. Nothing will stop me! That is what should be our motto!

Body in motion 365 days a year

You should be active every day, even if it’s just a walk around the house, a staircase instead of an elevator, or a quick run. Make the movement your good habit for every day!

Find a fitness instructor

Find someone who will inspire you. Ask how he (or she) managed to achieve such results and learn more about their diet and lifestyle. If they could, you can too!

Avoid Kaifolomov

If you are trying to lead a more active lifestyle and still lose 3 kg per week, it is better to surround yourself with positive thoughts and positive influence. If someone besides you is spoiling your mood all the time, you can take up the plugin search of comfort, so it’s best to avoid talking to negative or skeptical people.

Hire a personal trainer

To speed weight loss and learn new good habits, consider hiring a personal trainer. He 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 for yourself small, real goals (for example, throw off 1-2 kg or the very 3 kg in 7 days), and when you achieve your goal, treat yourself, because you deserve it. Just do not eat! Buy yourself a new lipstick or those beautiful sneakers that you saw yesterday.

Surround yourself with positive people

Do you know the expression “a fisherman sees from afar”? This is true, so find like-minded and positive-minded friends with whom it will be easier to get your way.

Clothing is fit only

When the results are on the face, it’s time to buy new clothes in a new figure! Please, yourself, do not give up halfway. Go from 46 to 42 – this is not just for you!

Find a fitness friend

Find a friend or relative who joins your team and helps you reach your full potential! Even if you only see each other once a week in a yoga class, you can correspond with each other to motivate each other.

Fitness trackers are our friends

In order not to lose motivation and go the distance to the end, purchase a GPS watch to track the kilometers traveled and calories burned. After 7 days of intensive weight loss, you can look back and see what exactly helped you lose weight. And at the weekend you can also look back and see what kind of “idleness” takes you two steps back :).

A little bit of everything

If you do not have enough time to cram 45-60 minutes of physical exertion into your schedule, break this period into several small ones. Squeezing 10-minute active breaks from work and household chores is much easier, and the results will be almost the same!

Don’t let the scales upset you

If weights do not instill confidence in you, get rid of them and rely on your own clothes – let them become a measure of success.

Morning charge

This may be a 10-minute strength workout or a half-hour run, but you should try to get up early and get yourself to work out. No matter how difficult it is to leave the bed, you will be surprised how well you will feel later when you lose those extra pounds and maintain self-confidence!

Use some or all of these tips to lose 3 kg in 7 days … for a start! Remember: the most difficult thing is to start, but the next is easier. The main thing is not to stop halfway, continue to motivate yourself, and you will succeed!