How do I lose weight 14

Lose 3 kilos: EVERYONE can do it with this slim plan

Lose 3 pounds - that sounds so easy. However, anyone who has tried to lose weight knows that even three pounds are tough. To shed the pounds, it is not enough to go without sweets for a week. In order to lose 3 kilos - permanently - a battle plan is needed.

First in the video: 5 rules for a healthy diet

Video by Aischa Butt

Lose 3 kilos quickly in a week - is that possible?

Most want to get rid of those pesky pounds as soon as possible. Understandable. Then the lightning diet, which promises a weight loss of 3 kilos per week, comes in handy. However, we advise against such crash diets.

Why? Because they often only achieve a short-term result. You will lose some weight, but most of the time it will be water and not the unloved fat. And after you have finished the "3 kilos in 7 days diet", the kilos are back on faster than you would like.

The reason: Lightning diets often lead to the yo-yo effect. You can only lose 3 kilos and maintain the new weight permanently by giving yourself and your body more time.

Read also: Mistakes While Losing Weight: 7 Things Almost Everyone Does Wrong

Lose 3 pounds in 30 days

A good time frame to shed those pounds is a month. If you take 3 to 4 weeks off, you won't have to change that much in your diet. You don't have to go hungry or count calories. A minimal change in diet and a little exercise are the right levers that you have to turn to get rid of the extra pounds.

Sure, you have to show a little commitment. After all, the 3 kilos won't go away on their own. But it is enough if you change these little things in your everyday life.

Dos and don'ts when losing weight:

  • Eat fast food a maximum of 1 x per week
  • Eat fresh vegetables and fruits every day
  • Try to cook fresh as often as possible and avoid high-fat ingredients like cream or bacon
  • Don't always snack in between meals, instead eat three main meals and two snacks
  • Avoid chips, sweets & Co. in the evening
  • Sweets are not prohibited, but do not eat more than a small portion a day
  • Quench your thirst with water and not with juice or lemonade / cola


Reading tip: Why am i not losing weight? 4 possible reasons

Pay attention to the little things

Also helpful to lose 3 kilos permanently: Observe yourself for a few days and see where your extra pounds come from. Are you candy junkies, do you eat a lot of ready meals or do you only drink drinks that are high in sugar? With this knowledge, it will be much easier for you to lose weight and get rid of the kilos permanently.

Tip: Get a fitness and nutrition diary to document your eating habits. There is a particularly practical fitness diary on Amazon *

Lose weight on the side: 10 weight loss tips that really work

The best foods if you want to lose 10 pounds

If you want to lose 3 kilos or more without much effort, you should stay away from high-calorie foods and instead eat your fill of low-calorie foods. Healthy vegetables and fruits should be on your menu particularly often. And if you have pasta or bread, then whole grain, please! The dark version has more fiber and vitamins and also makes you feel full for much longer.

Here you can buy delicious whole grain products cheaply at Amazon *

The right food to lose 10 pounds:
As a healthy breakfast and the perfect start to lose 3 kilos, we recommend a delicious porridge with fresh fruit in the morning. It goes quickly, fills you up for a long time and is full of power substances. Instead of whole milk, you can also prepare the porridge with low-fat milk or with soy milk. Alternatively, you can drink a shake, especially if you have to go fast.

5 recipes for a low-calorie breakfast

Reading tip:Clean Eating: Why It's Much More Effective Than Dieting

For dinner and lunch, you should hit the vegetables. It fills you up and has super few calories. Legumes such as chickpeas are particularly filling and also really healthy.

Ingenious recipes for a low-calorie lunch and dinner:

The best recipes for a low-calorie lunch

Delicious recipes for a low-calorie dinner

Lose 3 Pounds Fast: The Best Fat Killer Workouts

If you are in a hurry to lose weight, there is no way around exercise. Activate your fat burning through exercise! If you train several times a week, you will lose 10 pounds super fast. Here are the best fat killer workouts as videos:

5x5 lightning workout

Video by Aischa Butt

Fast full body workout

Video by Aischa Butt

Abdominal workout for a sexy six-pack

Video by Aischa Butt

Reading tip:Every day only 10 minutes! Ingenious 6-day training plan for at home

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Lose 3 Kilos: Tips To Maintain The Lost Weight

Done! You have successfully lost weight. So that you don't have to face the challenge again in a few months and lose 3 kilos, you shouldn't fall back into old habits and try to keep changing your diet.

You can use candy and chips a little more often, but you shouldn't overdo it. Stick to eating a serving of vegetables with every meal. It fills you up, but hardly has any calories. And also skip the constant snacking in between meals and the high-calorie drinks. Instead, use mineral water that you spice up with fruit slices or drink unsweetened tea.

* Affiliate link

Created April 23, 2020
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