Do you want to lose 3 kilos? We'll tell you how you can lose weight and stay slim permanently - without the annoying yo-yo effect.
Table of contents
- Lose 3 kilos quickly in a week – is that possible?
- Lose 3 kilos in one month: healthy and sustainable
- Journaling can help you lose weight
- The best foods if you want to lose 3 kilos
- Lose 3 kilos quickly: The best fat-killing workouts
- Lose weight quickly with full-body training
- Abdominal workout for a sexy six pack
- Lose 3 kilos: tips to maintain the lost weight
Lose 3 kilos – it sounds so easy. However, anyone who has ever tried to lose weight knows that even just a few kilos is quite a challenge. To shed the pounds, it's not enough to give up sweets for a week.
In order to lose 3 kilos – permanently – you need a battle plan. We therefore reveal the most important tips for losing weight in a healthy and, above all, sustainable way. Because no one can use the yo-yo effect!
How can I lose weight quickly? With these tips, the pounds will fall off!
Lose 3 kilos quickly in a week – is that possible?
Most people want to get rid of those annoying pounds as quickly as possible. Understandable. This is where the lightning diet, which promises a weight loss of 3 kilos per week, comes in handy. However, we strongly advise against such crash diets.
Why? Because they often only achieve a short-term result. Although you will lose some weight, it will mostly be water and not the unwanted fat. And after you finish the “3 kilos in 7 days diet”, the kilos will be back on faster than you would like.
The reason: Lightning diets often lead to a yo-yo effect. You can only lose 3 kilos and maintain your new weight permanently by giving yourself and your body more time.
Also read:
Lose 3 kilos in one month: healthy and sustainable
A good time frame to shed the pounds is one month. If you take 3 to 4 weeks, you won't have to change your diet that much. You don't have to starve or count calories. A minimal change in diet and some exercise are the right adjustments that you need to make in order to get rid of the extra pounds.
Sure, you have to show a little effort. After all, the 3 kilos won't disappear on their own. But it's enough if you change these little things in your everyday life.
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The best fitness exercises for your body type
© Sport, Christina Mannherz
Fitness exercises for apple, pear, column, hourglass figure types
Find out now what body type you are.Apple type(blue figure): Apple women have a soft, feminine and rounded shape in which body fat can accumulate predominantly in the chest, stomach, arms and upper back areas. Women of this figure type often have very beautiful legs and a small, firm and toned bottom.Bulb type(green figure): Compared to the apple type, the pear woman tends to store her fat predominantly in the hips, buttocks, thighs and lower abdominal region. She has a firm upper body with delicate arms and hands as well as a flattering, long and narrow waist.Column type(red figure): Women with a classic columnar figure often have a very slim body. The figure is overall defined and muscular. This figure type, with low body fat, has similar measurements in the hips, waist and chest areas. As a result, soft and round shapes are hardly found in this straight figure type. Pillar women have an enviably flat stomach and a beautiful, long back zone.Hourglass type(yellow figure): Hourglass women have bodies with very feminine shapes. Your body fat is evenly distributed between your upper body, stomach, buttocks and legs. They often have medium to large breasts and full, well-shaped hips. The waist sits high, is slim and characterizes the curves that characterize this figure type.
The idea for this special figure-type workout comes from Cologne fitness trainer Bernhard Koch (www.sportartverlag.de).
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There is the right workout for every figure!
© Sport, Christina Mannherz
Fitness exercises for the apple type: Small circles
Trains arms and shoulders, stimulates fat burning
Moves dynamically on the spot. Raise your arms up to shoulder height and stretch them outwards to the sides of your body. Now draw small, tennis ball-sized circles forward with your arms. The shoulder remains low despite the arm extension.
2 x 1 Minute.
Lose weight correctly: you should stick to this
- Eat fast food a maximum of once a week
- Eat fresh vegetables and fruits every day
- Try to cook fresh as often as possible and avoid high-fat ingredients such as cream or bacon
- Don't constantly snack, but eat three main meals and two snacks
- Avoid chips, sweets, etc. in the evening.
- Sweets are not forbidden, but don't eat more than a small portion a day
- Quench your thirst with water and not with juice or soda/cola
Reading tips:
Journaling can help you lose weight
Also helpful for losing 3 kilos permanently: Watch yourself for a few days and see where your extra pounds come from. Are you sweets junkies, do you eat a lot of ready meals or do you almost only drink drinks that are high in sugar? With this knowledge, you will find it much easier to lose weight and get rid of the pounds permanently.
Tipp:Get a fitness and nutrition diary to document your eating habits.There is a particularly practical fitness diary on Amazon here*
Lose weight on the side:
The best foods if you want to lose 3 kilos
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 fruit should be on your menu particularly often. And if pasta or bread, please use whole grains! The dark version has more fiber and vitamins and also keeps you full for much longer.
The right food to lose 3 kilos:
As a healthy breakfast and the perfect start to losing 3 kilos, we recommend a delicious porridge with fresh fruit in the morning. It's quick, keeps you full 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 soy milk. Alternatively, you can also drink a shake, especially if you're in a hurry.
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Reading tips:
Lose 3 kilos quickly: The best fat-killing workouts
If you're in a hurry to lose weight, there's no way around exercise. Activate your fat burning through exercise! If you train several times a week, you will lose 3 kilos super quickly. Here are the best fat-killing workouts as videos:
Reading tips:
Lose weight quickly with full-body training
In order to lose 3 kilos or more, you should not train individual parts, but the whole body. In the video you can see a suitable workout to take part in.
Lose 3 kilos: You can do it with this slimming plan
Abdominal workout for a sexy six pack
Only when the kilos have melted will the abdominal muscles become visible. Here comes a great workout for the stomach.
Lose 3 kilos: You can do it with this slimming plan
Reading tips:
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 should not fall back into old habits and try to continue with the change in diet.
You can use sweets and chips a little more often, but you shouldn't overdo it. Stick to eating a portion of vegetables with every meal. It fills you up but has hardly any calories. And it's better to skip the constant snacking in between and the high-calorie drinks. Instead, choose mineral water that you spice up with fruit slices or drink unsweetened tea.
Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. Don't let others put pressure on you. In principle, however, the following applies: an active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit in the long term and achieve or maintain a healthy weight.
