If you need to lose weight quickly, you can do this diet for 3 days to lose a maximum of 5 kg. however, if you are close to your ideal weight you may not lose 5 kg, but this diet can help you to deshinate quickly, thus reducing fluid retention. This is a radical diet so it should only be used in cases of extreme need and for 3 days only so as not to harm health. In addition to this, it is important to eat 3 in 3 hours, drink 2 L of water a day between meals, and not eat but nothing else that appears in this feeding plan supplement for weight loss
|It’s not just your feeling: on vacation, we usually get fat. Excesses in food and drink, delicious ice cream or hammock days end up taking their toll. And even if you have entrusted yourself to watermelon and model sports, summer means winning an average of 3 kilos, according to the Spanish Society of Endocrinology and Nutrition. Going home is the decisive moment to eliminate them, before those extra kilos settle as their own. And although the simple fact of recovering good habits will do much of the work, there are some easy and science-backed measures that will accelerate weight loss and make the scale re-mark what it will in June without you suffering diets or extreme training.|
1. Sleep well
For some experts, this is the number one rule of slimming, even more important than diet or exercise. Numerous studies (the latest published this week in Science Advances) have shown the relationship between sleep deficit and weight gain. The reasons are several, mainly hormonal, but also as simple to understand as if your brain and body have no energy, they will claim it from the caloric foods.
2. Breakfast this type of cereals
Eating breakfast every day, including fruit and protein, is a habit shared by thin people. But, according to a new study conducted by Pennsylvania State University, there is one more ingredient that, consumed at the first meal, can help lose weight: large flake cereals. If we choose this type instead of smaller flakes, it will be easier to control the amount and calories.
3. Avoid all soft drinks and alcohol drinks
Sugary soft drinks seem doomed to go away, but the same could happen with their calorie-free versions: a recent study by Marquette University and the Medical College of Wisconsin found that light soft drinks not only do not help lose weight, as we sometimes assume, but can even predispose to obesity and diabetes. Alcohol, for its part, brings empty calories that can be avoided with a simple gesture like replacing that glass with a natural juice-which will give you vitamins and other micronutrients – or simply a glass of water.
4. Eat fruit between meals
“Being consumed outside of meals, we favor a good digestion as well as a better absorption of nutrients,” said nutritionist Cristina Amago, who also points to breakfast as a good time to eat fruit. If you eat fruit in the middle of the morning or in the afternoon, as well as digesting it better and taking advantage of its fiber input to stay satiated until the next main meal, you will replace other less healthy snacks so you can save more than 360 calories each day.
The easiest and most accessible exercise at all levels of physical fitness can be a real help to lose those 3 kilos of vacation in a few weeks: walking an hour at a rate of 5 km/h burns around 230 kcal. The best thing is that you don’t have to go out and walk specifically, but you can get into the routine with habits like walking to work, using the stairs, getting up several times during the day… Download an app to control the number of steps you take each day, starting with a quantity appropriate to your condition. David Peinado, MediQuo’s personal trainer, recommends ” setting a minimum target of 7,000 steps a day-the equivalent of about an hour-and every two weeks increasing it by 1,000 steps to reach 12,000 steps a day.”