The best way to lose any amount
overweight is to develop and strictly follow the plan,
which determines what you will do to lose weight when you
will do it and how will you evaluate the final
results.
When you set a goal to lose weight by 3 kg, you should
understand that rapid weight loss is often unsafe.
The maximum speed with which you can safely burn
excess weight is about 1 – 2 kg per week.
The task of losing weight by 3 kg is a moderate goal that you
You can easily achieve a couple of weeks with the help of a balanced
diet and active training complex.
Contents
How to lose weight by 3 kg and remove 10 cm waist?
1. Проведите первоначальные измерения объемов вашего тела
and record the results as a starting point for analysis
effectiveness of your weight loss program. Continue weekly
take measurements to track the dynamics of your success.
2. Подкорректируйте свои предпочтения в еде. Avoid
consuming processed foods that contain saturated
fats, sugar and salt – such ingredients can hinder your
efforts to combat obesity. Eat foods in their natural
such as vegetables, fruits, chicken, lean beef, fish,
eggs, whole grains and such low-fat dairy products as
cottage cheese.
3. Отдайте предпочтение дробному питанию вместо трех
large portions throughout the day. Eating every three or four
hours will contribute to a longer feeling of satiety after
eating, thereby, preventing overeating. Long intervals
without food can cause you craving for sweet and unhealthy foods,
has low nutritional value. 4. Пейте много воды, чтобы
reduce bloating, often caused by
dehydration. Recommended volume of at least 8
glasses of water a day.
5. Создайте дефицит calories. Burn all your
daily calories using such online tools that
presented on our website in the section – free calculators
calories. Calculate their number in a few days to
output the average amount you consume. Subtract 500 from it
calories, if you want to lose 0.5 kg, and 1000 calories, if – 1 kg
in Week.
6. Проводите комплексные силовые тренировки 3 – 4 раза в
week using specialized simulators and free
weights. Perform several different exercises on a certain
body area 15-20 repetitions. Alternate the load on each
a core muscle group every 30 to 45 minutes using heavy weight,
чтобы заставить развиваться мышечную ткань и повысить results.
7. Тренируйте мышцы живота 3 раза in Week. Follow
exercises that target all parts of your abdominals
– various types of twists and leg lifts for three sets
25 repetitions each. Also such static are incredibly effective.
exercises like a plank – the body is straightened, balance
supported by leaning your forearms and toes
lasting 30 – 60 seconds.
8. Проводите интервальные кардиотренировки в течение 30
minutes three times a week to maximize the extra burn
fat. For example, alternating a sprint on a treadmill for
minutes, and then a minute or two calm walk.
