How to lose 3 kilos

Have you gained a few extra kilos? Calm down because at Be Special Lady we are going to tell you how to lose weight fast, effective and healthy to avoid the dreaded rebound effect. It is not about going on a strict diet but we will only have to make some changes in eating habits that will help us make our diet healthier and lower in fat. In this article, you will discover how to lose 3 kilos in such a simple way that you will hardly notice.

You may also be interested in How to lose face fat

How to lose 3 kilos

Step One

Let’s start with the basics: to be able to lose 3 kilos The first thing is to reorganize your eating habits. You have to make 5 meals a day spread over:

• Breakfast
• Midmorning
• Meal
• Afternoon snack
• Dinner

This distribution of food is essential to achieve reduce hunger between meals, avoid pecking and also for activating our metabolism causing you to be burning fat frequently throughout the day. Of course, as the day goes by, the amounts of food and the type of food change: think that our body is like a machine and does not need the same “fuel” to advance first thing in the morning when it has the whole day ahead. ahead than at night when you just have to rest.

It is recommended that the first meals of the day be abundant and with the presence of carbohydrates and, starting in the afternoon, the food is less fatty and the dinner is light so that fat is not stored. At Be Special Lady we tell you how to make light dinners.

Step two

The pecking It is what most manages to make us fat. It is one of the most difficult habits to get rid of because you don’t usually peck out of hunger but is usually done out of habit or anxiety. Therefore, in order to avoid snacking, it is best to plan the 5 meals that we have mentioned before, in this way, you will reduce the feeling of hunger.

Another way to avoid it is to take healthy snacks always on top, this way you won’t be tempted to eat that chocolate bar or that bag of chips. The most recommended is a piece of fruit or a nonfat yoghurt that will satisfy you and reduce your desire to eat; You can also take 0% cheeses that do not get fat and tend to fill the belly.

Step Three

The way food is cooked is also paramount in helping you lose 3 kilos or whatever you want. The trick is cooking without oil or with very little, therefore no fried or battered, and bet on healthier recipes and tasty. In order to maintain this habit in the kitchen, we advise you to look for light recipes and write down the ones you like the most, this way you won’t get bored of typical dishes like grilled chicken breast and you’ll taste delicious flavours that hardly have any calories.

Step Four

Reduce consumption of sugary drinks Y alcohol. The calories that are taken through the drink are the most absurd because they are products that do not provide any nutrients and, however, many sugars and calories. Packaged juices, soft drinks or alcohol are drinks that are best avoided if you want to lose weight, so if you are used to them you can choose to drink soda water or flavoured waters that will give you a similar feeling but without any calories.

Step Five

Drink a lot of water for the whole day. In fact, it is recommended that around 2 litres of water be drunk daily to help detoxify the body, eliminate retained liquids and have a healthier body. So join the water and drink even when you’re not thirsty; a trick to get it: always have a bottle by your side of the water (during work, at home watching TV, while cooking…) you will see how, without realizing it, you increase your water consumption.

Step Six

Eat complex carbohydrates but in a limited way. There are many myths about the consumption of carbohydrates in diets and it is that this type of food produces sugars that, if they are not burned quickly, become saturated fats. But that does not mean that you have to banish them from your diet, no, you simply have to take into account some considerations regarding them to make the most of their benefits and reduce their calories:

• Eat carbohydrates during the early hours of the day since it is the moment in which our body needs more energy and the sugars of this food will be burned transforming into energy. In this article, we tell you what is the best time to eat carbohydrates.

• go to the whole carbs. Unlike the white ones that do not provide any type of nutrient, the integral ones give us fibre and their absorption of fats is slower, so you should not burn them immediately. Better bread, pasta and rice that are whole grains to be able to take them in your diet and not gain weight.

• say goodbye to the simple carbohydrates. Everything that is pastries, sweets or industrial pasta should stop taking them in your diet in order to lose weight. They are foods that do not provide hardly any nutrients and that, against them, have large doses of fats and calories.

Step Seven

Sports practice on a regular basis. You don’t have to be in the gym every day, but if you want to lose 3 kilos fast It is important that you complement these dietary changes with physical exercise, in this way the results will be seen faster. Go for a run, sign up for dance classes or go for a bike ride; Be that as it may, the trick is that you have to lead an active life to burn calories and ensure that food does not end up accumulating in your body.

Step Eight

Next, we give you a menu example with which you will get lose weight fast. However, as we have mentioned, it is best to accompany this new way of eating with regular exercise so that the results are more visible and long-lasting.

Breakfast

• Option 1: Whole wheat toast + turkey slice + tea or coffee (if it is with milk, let it be skimmed)
• Option 2: Fruit salad + oat cereals + fresh orange juice

Midmorning

• Option 1: low-fat yoghurt with oat flakes
• Option 2: a piece of fruit + infusion

Meal

• Option 1: mixed salad + roasted chicken with lemon + infusion
• Option 2: vegetable cream + wholemeal pasta with vegetables + infusion

Afternoon snack

• Option 1: seasonal fruit
• Option 2: low-fat yoghurt with fruit

Dinner

• Option 1: boiled spinach + baked hake
• Option 2: vegetable soup + chicken burger with light cheese