How to lose 3 to 7 kilos?
Eat
less and move more
There are
all kinds of reasons for having extra pounds: from an unbalanced diet to a too
sedentary life, through all the life events that can impact the weight:
pregnancy, menopause, advanced age, smoking cessation , taking certain
treatments (cortisone for example), hormonal imbalance ... The remedy is always
the same: a temporary reduction in caloric intake, associated with an increase
in energy expenditure. Once the excess pounds have been lost, in order not to
regain them, it will be necessary to continue to monitor the contents of the
plate, especially if the cause of the overweight is mainly food.
=The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)
Breakfast
An
unsweetened drink: coffee, tea, infusion;
A cereal
food preferably rich in fiber: wholemeal bread, with cereals or bran, or
All'Bran-type breakfast cereals, oatmeal, müesli. Spread lightly on bread,
light butter 15 or 40% fat, or jam low in sugar;
A dairy
product, semi-skimmed milk, plain unsweetened yogurt (possibility of sweetener),
or cottage cheese at 0 or 3% fat;
Eventually,
a fruit.
At lunch and dinner
Raw
vegetables and / or cooked vegetables: count a tablespoon of oil per person for
the dressings, a teaspoon of oil or low-fat butter or a tablespoon of light
cream in the hot vegetables;
At least at
one of the two meals, a meat (avoid the lamb and the skin of the poultry) or a
fish or 2 eggs or 2 slices of ham: count 100 to 150 g according to your
appetite;
Try cooking
these foods without fat, or just with a teaspoon of oil or margarine;
A dairy
product, for example a portion of cheese at one of the two meals (30 to 60 g),
and a dairy product at the other meal: plain unsweetened or fruit yogurt 0% MF;
One fruit ;
Bread and /
or a starch: pasta, rice, potatoes, semolina, wheat, corn, pulses.
The
proportions of bread and starches should be adapted to your energy needs, for
example the equivalent of 1/6 of a baguette for a woman, and 1/4 or 1/3 of a
baguette for a man.
At snack
Better to
taste than to crack at the end of the day. Depending on your feeling of hunger,
you can be satisfied with a fruit or a 0% dairy product, or on the contrary
take a little more substantial break: an individual bag of cookies or an
individual chocolate bar, with a glass (or a briquette) of semi-skimmed milk,
or two slices of country bread with two portions of light cheese spread
(maximum 10% fat) or a slice of ham.
Cheat
Meal: are "crackers" allowed?
Cold cuts,
fried foods, dishes in sauces, pizzas and quiches, pastries, pastries, ice
cream, candies ... All these foods are high in calories. You should not delete
everything, at the risk of getting frustrated and re-eating too much later, but
you have to limit. For example, if you spontaneously consume 5 extras per week,
try to settle for 2-3 per week.
Same thing,
for energy drinks, wines and other alcohols, sodas, fruit juices, at least
halve your consumption.
Sport to lose weight effectively
Physical
activity affects weight in two ways. On the one hand, we burn more calories
while walking than while sitting in front of the TV, logical! On the other
hand, the regular practice of a sport makes it possible to gradually increase
the muscle mass. And, the more muscular you are, the more you have a high
energy need: in the diet phase, it helps to lose weight, in the stabilization
phase, it allows you to indulge in some food fantasies without consequences.
Everything
is a pretext to move more:
go shopping
on foot;
walk the dog
more;
How To Weight Loss Fast At Home
if you take
public transport, walk for one or two stops, climb the stairs;garden;
you can also
focus family leisure activities on physical activity: walking or cycling,
swimming pool sessions, football or ping-pong games.
If you
decide to (re) take up a sport, do not forget to take the advice of your
doctor, or even to do a stress test (essential after 40 years).
Diet: what if it doesn't work?
A reasonable
rate of weight loss is around 500g per week, or 2 kilos per month. If it's a
little faster at first, and then it slows down, that's fine. If you continue to
lose 1 kilo per week or more, it is too fast: increase your proportions of
bread and starches, even your frequency of extras. If, on the other hand, you
lose 1 kilo per month, it may seem long and not very motivating, but as long as
it works, you might as well not reduce the energy intake of the diet. If you
are not losing weight at all, you should consult your doctor, to understand the
cause of these extra pounds, and a dietitian, who will concoct a tailor-made
nutritional program for you without deficiency.
Your
difficulty in losing weight may simply be due to the fact that you have
followed several diets in previous years: the more restrictions were made, the
less the body responds to the diets. This is why, instead of embarking on a
protein diet or an "artichoke diet", which will further worsen the
situation in the medium term, it is essential to seek professional help.
Can i loose 7 kg in a month?
How can I lose 7kg in 15 days?
So, here we are to help you lose those extra kilos in just 15 days:- Drink Water- Start your day with lukewarm or lime water. ...
- Walk – Walk after every meal to keep your body away from accumulating fat. ...
- Eat small – Losing weight is not synonymous with not eating at all.
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