For those who want to lose weight fast, you can lose 3 kilos in 1 week with great slimming tights. He explains the secret to losing 3 kilos on a seven-step diet that will only last a week.
Dietician Emre Uzun, with only seven steps and one 3 kilos per week suggests that you leave behind nightmares, despair, and defeats of will fight with the diet program that guarantees to lose weight. This program, which loses 3 kilos in a week, is a tried and successful method for many celebrities to get quick results before a photo shoot or vacation. Dietician Emre Uzun says, “Those who use this method get results as if they entered a three to four month diet program.”
- The secret to losing 3 kilos a week
- Lose 3 kg in 7 Steps a Week
- 1. Eat Less Carbs and Lighter Proteins
- 2. Eat Healthy Foods and Avoid Processed Junk Food
- 3. Follow Tips, Cut Your Calories
- 4. Lift Weights, Exercise High Intensity
- 5. Be Active Outside the Gym
- 6. Surprise your metabolism with Intermittent Fasting Diet!
- 7. Follow Tips, Reduce Your Water Retention Rate!
The secret to losing 3 kilos a week
Uzun states that this method may not be long-term and permanent, but in any case, it will start the person’s weight loss journey. “Although it is possible to lose 3 kilos in a week, not all of this loss is from pure body fat,” he says. Of course, this does not mean that you will not lose any fat. ”
In the program proposed by Uzun, the insulin level in the body decreases and stored carbohydrates are removed with the water, which causes dehydration in the body. The operating principle of the program is as follows: While the carbohydrate stored in the body in the form of glycogen is approximately 300-500 grams, this is approximately three times as much in water, ie 1-1.5 kilograms. When excessive amounts of sodium are excreted from the kidneys due to the decreased insulin level, the water held by the body decreases. With reduced body fat and water, undigested nutrients in the digestive system and therefore the digestive load are reduced, weight loss becomes easier.
Lose 3 kg in 7 Steps a Week
Dietician Uzun emphasizes that this effective program consists of only seven steps and that there is no need to follow each step, but the more applied, the easier weight can be lost and warns: “Remember that when shock diets are stopped, weight gain can begin again. For this reason, applying a more planned and sustainable nutrition program after this diet will ensure that the weight you lose will not come back. ”
1. Eat Less Carbs and Lighter Proteins
You can lose weight by following a low-carbohydrate diet for a few days. In short-term low carbohydrate intake, water and bloating in the body decrease. Therefore, even the next day, you can see a significant difference in the scale.
In addition, high protein intake increases your metabolic rate and reduces your appetite. For a week, forget about starchy foods and sugar, instead eat low-carb vegetables, and eat eggs, low-fat meat and fish.
2. Eat Healthy Foods and Avoid Processed Junk Food
A diet rich in whole grains will do you a lot. Since these foods are high in fiber, their satiety is high and prevents you from consuming excess calories. Consume whole grains throughout the week and stay away from processed foods.
3. Follow Tips, Cut Your Calories
Tip 1 – weigh: Weigh the foods you eat and pay attention to the measurements
Tip 2 – Eat only at the table: Reduce your snacks during the day and never eat anything after dinner.
Tip 3 – No way to sauces: Do not use sauces and seasonings that are high in calories.
Tip 4 – Cram vegetables: Fill your plate with vegetables, add a little oil. Reduce starchy and sugary foods as much as possible.
Tip 5 – Choose lean proteins: Choose less fatty protein sources such as chicken and fish.
Tip 6 – No calorie drink: Let zero calorie tea, coffee or mineral water be your best friend.
Tip 7 – Conclusion: Losing 3 kg in 1 week If you want, apply all six tips strictly.
4. Lift Weights, Exercise High Intensity
Resistance exercises such as lifting weights burn the same amount of calories as regular aerobic exercise. It also helps you maintain and increase your muscle mass. Lifting weights also increases hormone levels that may decrease during dieting.
High-intensity sequential exercises (HIIT) is an effective method. Studies show that 5-10 minutes of HIIT helps with weight loss and is healthy about five times more than normal exercise. You can HIIT three to four times a week after a workout or as part of your normal workout. If you wish, you can take a look at Home Pilates Movements Video Lecture.
5. Be Active Outside the Gym
Spend extra calories and more to lose weight fast You should increase your daily activities. How active you are during the day is as important as exercise in losing weight and preventing obesity. For example, there may be a difference of 1000 calories between a desk job and a job where you will be active throughout the day. This means doing a high-intensity exercise for about 90 to 120 minutes. It is possible to burn calories outside of sports, such as walking, cycling, climbing stairs, carrying weights, housework, cleaning.
6. Surprise your metabolism with Intermittent Fasting Diet!
This step is a suggestion for completely healthy people. People who have no health problems can choose. The Hunger Diet means maintaining certain sections of the diet while being hungry for certain periods of the 24 hours. Fasting intermittently is an effective and proven way to lose weight.
Restricting eating for a short period of time can reduce your calorie intake. Protocols such as an 8-hour feeding period after a 16-hour fasting period, and a 4-hour feeding period after a 20-hour fasting period can be applied. Do not exercise during the fasting period of this diet. Those on Intermittent Fasting
7. Follow Tips, Reduce Your Water Retention Rate!
Use dandelion extract: May help reduce water retention.
For coffee: Coffee is a healthy source of caffeine and has an increasing effect on fat burning.
No way intolerance: People with intolerance conditions such as gluten or lactose take a break from these foods. Do not eat foods that make you feel bloated.