To get a 3kg diet in a short period of time, it is most important to know the calories burned per day and manage your diet and exercise based on it. Here, we will introduce the basic diet method and precautions for losing 3 kg in 2 weeks.
First of all, 3 kg! Click here for an image of how to lose weight in 2 weeks >>
4 steps to lose 3 kg
If you lose 3 kg on a diet, you can see that you have become slimmer at a glance. Unlike 5 kg and 10 kg, 3 kg is very easy to challenge. Here are four steps you need to take to make sure you lose weight, so please take a look.
(1) Know the calories burned to
lose 3 kg You can lose 3 kg! When I have a goal, I'm wondering how I can actually lose 3 kilograms. To lose 1 kg of fat, you need to consume about 7,000 kcal. 3 kg is 3 times that, which requires 21,000 kcal consumption. By the way, the calorie of one rice ball (100g) is 168kcal. It is almost the same as the calories burned when walking for about 1 hour. Even if you think it's difficult to lose 3 kg, it's okay! By combining exercise and dietary improvement, you can consume 21,000 kcal efficiently and firmly.
(2) Setting an appropriate diet period When you start a diet, you tend to think "I want to lose weight immediately! I want to get results!", But it is important to set an appropriate period to reach the goal. .. Even if you rush to diet or lose weight, you may rebound. If you're on a diet for the first time, it's a good idea to aim for a kilogram of fat loss per month. To lose 3 kg, 3 months is ideal, but you can increase your pace a little. It is said that losing 5 to 10% of your current weight in half a year to a year is a weight loss pace that does not hurt your body. First of all, it is important to start with a reasonable period that suits you.
(3) Calculate
daily calorie consumption Calories burned can be divided into two types: "basal metabolism" and "when you perform activities such as exercise".
Basal metabolism is the calories that are naturally consumed when you breathe or sleep. The value will vary depending on your weight and age, but it is recommended that you use around 1200 kcal as a guide.
In order to lose weight, it is important to know how negative the number of calories consumed in a day minus the calories consumed is. If your balance is plus or minus zero, you will maintain your current weight. On the other hand, if the number is negative, it means that you are using calories, so the point is how much you can increase the calories burned.
If you lose weight in 2 weeks, you will need to consume 1,500 kcal a day. It is important to review your diet and exercise habits to understand how much calories you need to burn each day to lose weight. However, if you fall below the basal metabolism, you will feel unwell, so we will consider the calories burned by incorporating exercise and dietary restrictions.
(4) Manage diet and exercise based on daily calorie consumption Once you know how much calories you are consuming per day, let's look at diet and exercise. In fact, exercising alone can be difficult to burn around 1,500 kcal. Therefore, we will manage the calorie consumption by combining it well with the dietary aspect.
How to lose 3 kg in 2 weeks
It's not unreasonable to lose 3 kg in 2 weeks. Your dieting experience may give you a slightly harder image. However, if you adjust the balance of calories burned and calories ingested well, it is not a dream to become slim in two weeks.
● Eating
Do you know the calories of what you usually eat?
The key to reasonably reducing calorie intake is to avoid a fat diet. Except for sugar-filled sweets and fried snacks, it's a good idea to limit sugars such as rice and bread.
We recommend bean sprouts, konjac, avocado, meat, and tofu as low-carbohydrate ingredients. Recently, dieting to limit carbohydrates has become a hot topic, and guide books have been published, so it's an easy way to incorporate it.
By the way, the recommended value for carbohydrate restriction is 40g or less at a time and 120g or less a day. However, for those who were originally on a diet, the range of ingredients will be smaller, so please consider it as a guide only.
It is also recommended to use vegetables that are low in calories and are good for beauty.
Cooking a little harder will increase the number of times you chew and increase your satisfaction. As a simple recipe that does not use fire, you can make a stylish dish just by sandwiching tofu in avocado and eating it with perilla and soy sauce. If you want to eat solidly, you can easily make delicious boiled pork by boiling pork shoulder loin in soy sauce, mirin, and sake.
I want to go on an exercise diet, but I'm not good at exercising. There may be many such people.
For those who are not good at strenuous exercise, it is recommended to incorporate stretching and exercise. By softening the body, basal metabolism will increase. Exercise also has the effect of relieving constipation, which is also an enemy of diet. If you are not good at running, we recommend jogging, which consumes a lot of calories.
As you gain muscle mass, your basal metabolism rises and you become less likely to gain weight. It's a good idea to practice strength training to prevent rebound after losing weight. Even if you stay still, it burns calories, so you can get closer to a lean body.
Other things to watch out for When you are on a
3 kg diet, there are other things that are important.
For example, it is recommended to eat meals and snacks between 12:00 and 20:00. It is said that it is hard to become fat during this time. Also, if you finish your meal at least 3 hours before going to bed, it will be difficult for your food to accumulate as fat in your body.
Furthermore, rather than eating full, it is also a good idea to eat in several divided doses in the 8th minute of your stomach.
If you keep in mind the 8th minute of your stomach, you will naturally acquire calorie reduction. As you get used to it, you will not feel hungry and you will be satisfied with a small amount.
Introducing successful experiences of the 3 kg diet! How much has it changed?
I'm wondering how much the appearance will change if I succeed in a 3 kg diet. The goal of 3 kg is a number that is easy to challenge not only for beginners on a diet but also for those who want to lose a little more weight. Let's take a look at your success stories.
● Experience story
I think that the image of the appearance has changed considerably even in the case of 13 kg! My face has become a little sharper and my abdomen has become cleaner. When I put on my pants, I realized that it was clearly different.
