The best ways to lose weight by 3 kilograms

If you want to lose 3 kg of excess weight, it is not necessary at all to go on a hunger strike and fall off your feet from fatigue from physical exertion. Each person can choose the most optimal way to lose weight for himself, the main thing is that it is not only effective, but also safe. The result should surprise you with weight loss, a surge of strength, and most importantly, a great mood.

weight loss in a week by 3 kg

Rules and recommendations for weight loss

Consider the basic rules for rapid and effective weight loss:

  1. The main rule for losing weight is proper nutrition. You need to cook on your own, this is the only way to be sure what this or that dish consists of. It needs to be right in freshly prepared vegetable soups and salads.
  2. If it is not possible to visit the gym, you can exercise at home. Today there are many exercise videos that can help you lose weight, and even more, tighten your whole body.
  3. A single serving of meat or fish dishes should fit freely in your own palm.
  4. Cycling, tennis, jogging, swimming contribute to weight loss. In a word, you need to lead an active lifestyle, this will eventually become a habit and will always allow you to stay in good shape.
  5. Excessive carbohydrate consumption can lead to obesity and poor metabolism. They are necessary only during physical activity, and the rest of the time should be kept to a minimum.
  6. In order not to take a few steps back in weight loss, you should leave the habit of snacking after stressful situations in the past.
  7. During a meal, you shouldn't be distracted by anything, be it a television or a phone. Because when watching your favorite movie, you may not notice that a fairly large amount of food has been eaten.

Ways to lose weight 3 kilograms in 7 days

There are many ways to lose weight in a week, at least 3-4 kg. This can be both dieting and increased physical activity, taking hormonal pills, vibrating massage, etc.

Subsistence allowance

It is quite possible to get rid of 3 kg in 7 days only if you do it correctly and regularly. You can find a large number of different diets on the Internet, but we will consider the most effective.

Fermented milk diet

Fat with such a diet disappears mainly from the abdomen, thighs, buttocks and waist, which immediately gives it an aesthetic appearance. Fermented dairy products are very helpful, especially if they are made on their own. You need to adhere to the diet for no more than 7 days, but even in this short time, the result will be pleasantly surprised.

On the first day of the fermented milk diet, it is also unloading

  • drink a liter of kefir throughout the day;
  • you can drink your favorite coffee, tea, but without added sugar;
  • you also need to consume 2 liters of tap water.

Second day

Breakfast should consist of:

  • boiled chicken or quail eggs;
  • 200 milliliters of skimmed kefir with a pinch of cinnamon.

Suitable for lunch:

  • 250 ml of soup, from which you need to extract the potatoes;
  • 100 grams of chicken breast;
  • a small piece of rye bread;
  • a glass of compote.

For an afternoon snack, you can have an orange or other citrus.

Dinner should consist of:

  • 5% cottage cheese, the amount of which should not exceed 100 grams;
  • 2 tablespoons low-fat sour cream.

During the day, be sure to drink about 2 liters of plain water.

The third day

Breakfast can consist of:

  • coffee or green tea, but not without sugar;
  • a piece of cheese.

For lunch you can eat:

  • 300 ml of fish soup, after removing the potatoes;
  • 200 grams of steamed sea fish;
  • a piece of rye bread;
  • fresh tomato or cucumber.

The snack should consist of a glass of yogurt.

You need dinner:

  • a glass of fat-free kefir;
  • Apple.

Fourth day

Breakfast should look like this:

  • steam omelette;
  • half processed cheese.

You need dinner:

  • soup in the second broth, again removing the potatoes;
  • veal or veal;
  • Rye bread;
  • A glass of juice.

A snack should consist of an apple or a citrus fruit.

Suitable for dinner:

  • curd;
  • 150-200 ml of yogurt.

Drink 1 liter of tea and the same amount of water throughout the day.

The fifth day

For breakfast you can eat

  • casserole with cottage cheese;
  • a glass of low-fat milk.

For lunch we eat:

  • chicken broth with herbs;
  • 200 grams of lean meat or fish;
  • a slice of black bread;
  • cucumber or tomato.

For the snack, we drink a glass of yogurt.

Dinner should consist of:

  • 150 grams of cottage cheese;
  • glasses of kefir.

Sixth day

For breakfast we eat:

  • a piece of cheese;
  • we drink unsweetened tea.

Lunch should consist of:

  • soup without potatoes;
  • 100 grams of offal;
  • a slice of rye bread;
  • 5 pieces of radishes.

In a snack, we drink yogurt or kefir in an amount of 20 ml.

We had dinner:

  • a boiled egg;
  • a piece of cheese;
  • a glass of kefir.

You also need to drink two liters of plain water a day without gas.

Seventh day

Download. That is, the same as at the beginning of the week. If the first day turned out to be purely kefir, then the seventh should be kefir curd.

A fermented milk diet will not only remove the extra centimeters, but will also cleanse the body of bad substances, in addition, it will improve metabolism.


You can not lose weight on this type of diet for people who have individual intolerance to the main components. It is also contraindicated if there are diseases associated with the kidneys. And with an ulcer and gastritis, you need to exclude salty cheese from the diet.

Water diet

Nutritionists have invented a way to lose weight, in which you need to drink a lot and eat little. Such a regimen will allow not only to lose weight, but also to cleanse the body of harmful substances, as well as prevent the growth of bacteria that lead to various pathologies.

The principle of the water diet:

  • Immediately after waking up, you need to drink 200 ml of pure water.
  • Before each meal, you should also drink a glass of clean water to improve metabolism. Also, the body will fill up faster.
  • The habit of drinking food should be left in the past, as nutritionists do not recommend drinking any fluids during and within an hour after a meal.
  • It is important not to confuse the feeling of hunger and thirst. If you feel hungry shortly after your meal, you can drink some water.
  • Instead of tea or coffee, it is better to drink pure mineral water. To understand how much liquid each person should consume, you must know their weight. 10 kg should have 400 ml of water.
  • The main advantage of this diet is that there are no restrictions on food, you can eat whatever you want, only in smaller portions.


Consuming a lot of water is contraindicated in people suffering from kidney or genitourinary system diseases. Therefore, before embarking on such a diet, it is necessary to consult with your doctor.

Buckwheat diet

buckwheat diet to lose weight in a week

The buckwheat type of diet is quite simple and very effective. In a week, you can lose 3 or even 4 extra pounds.

From the first to the fourth day

  • for breakfast we eat buckwheat porridge without dressing and drink 200 grams of kefir;
  • for lunch we drink a glass of kefir;
  • lunch should consist of 80 grams of buckwheat porridge and half a glass of yogurt;
  • for dinner we use 50 grams of buckwheat and 200 ml of kefir.

From the fifth to the sixth day

  • breakfast should consist of 50 grams of buckwheat and a cup of tea without added sugar;
  • for lunch we drink half a glass of yogurt without additives;
  • for lunch we eat 100 grams of buckwheat porridge and drink 200 ml of kefir;
  • dinner should consist of 50 grams of buckwheat and a glass of kefir.

Seventh day

We distribute 200 grams of buckwheat and a liter of kefir throughout the day.

Buckwheat diet has its own contraindications:

  • gestation period of the child;
  • lactation period;
  • diabetes;
  • hypertension;
  • high physical activity;
  • gastrointestinal diseases;
  • heart failure.

Apple diet

This type of diet is available at any time of the year and is very effective. In a week, you can lose more than 3 kg. It should be noted right away that the apple diet is not easy and that not everyone can sit for a whole week. If it is very difficult to eat apples alone, nutritionists can add a piece of thick bread to your diet.

Menu of the week:

  • the first and second day they should consist of a kilo and a half of apples;
  • third and fourth, with two kilograms;
  • on the fifth day we eat a kilo and a half of apples;
  • During the last two days we consumed a kilo of apples.

Apples can be eaten of any kind, neither the color nor the taste will affect the thinning process.

Physical exercises

The main task is to correctly distribute the load on the body. The body should not try too hard, but at the same time actively work.

  • First day:strength and cardio training;
  • Second day:cardio workout;
  • The third day:power training;
  • Fourth day:cardio workout;
  • The fifth day:strength and cardio training;
  • Sixth and seventh day:we rested.

Power training

Strength training benefits:

  • calories are burned not only during exercise, but also afterwards, during rest;
  • muscles get stronger;
  • the body becomes elastic;
  • health is strengthened.

At the beginning of training, when the body is not yet feeling fatigued, you need to master the heavy techniques and repeat each exercise 15 to 25 times. To lose weight, it is recommended to make every effort possible on the muscles of the arms and shoulders, hips, buttocks and waist.

Cardio workout

This is the same aerobic exercise that aims to release energy. During cardiovascular training, all muscles and the cardiovascular system are stressed. Increases the resistance and performance of the heart.

Examples of cardiovascular exercises:

  • jogging;
  • bike ride
  • active games (golf, tennis, paintball) and others;
  • for walk;
  • swimming.

The duration of any workout should be at least 20 minutes, but no more than 60.

exercise bike to lose weight in a week

Lose weight with body wraps

There is an opinion that with the help of wrapping with special mixtures, literally before our eyes, additional centimeters are burned. This procedure can be performed both in the salon and at home:

  • To begin with, a person must take a hot shower along with a wash;
  • then mud, algae, chocolate or other medicinal mixtures are applied to the skin;
  • after which the treated areas are wrapped in cling film;
  • at the top of the movie you need to put on warm pants, wrap yourself in a scarf and put on a warm robe;
  • after half an hour, he takes a shower to remove the entire composition of the body.

For greater effectiveness, at the end of the procedure, you can apply a cream or lotion.

Diet pills

There are a wide variety of weight loss pills available at drug stores. But are they all effective?

Let's take a look at the most effective and least safe diet pills:

  • Orlistat;
  • Sibutramine Hydrochloride Monohydrate;
  • Metformin Hydrochloride;
  • Lipoxin;
  • Mazindol.

The drugs listed above, according to multiple reviews, have proven their effectiveness. But it is necessary to use any of them only after consulting a doctor, since the pills have contraindications.

Slimming massage

It is better to perform massages in special salons, since only specialists know how to do it so that the extra kilos go away.

The most common types of weight loss massages are:

  • lymphatic drainage;
  • lipomodelism;
  • sculpt;
  • Dear;
  • point.

Each of them has its pros and cons, but all are aimed at combating excess weight. What kind of massage is suitable for a certain person, the specialist working in the massage parlor will tell you.


The acupuncture method came to us from China, because there it is the most popular method to combat obesity.

Acupuncture is divided into several types and each patient needs an individual approach.

Classical method

The specialist inserts the needles in places that are directly connected to the digestive system, as well as the liver and kidneys. The functioning of these organs is normalized and the feeling of hunger disappears. There is no pain during the procedure and it will only take half an hour.

Faleva method

The needle is inserted in only one place, which is from inside the ear. This method is to block the feeling of hunger.

Golden needle

A needle is inserted into the point responsible for saturation, which resembles a piercing. It is necessary to wear it all year without taking it off.

Vibration massagers and muscle stimulators.

If you buy a natural massager, you can lose 3 kg or more in a week, but when buying a fake one, the effect may not be like that or even health problems will appear.

Types of muscle stimulants:

  • Electronic.They act on the muscles by means of impulses emitted by the apparatus. Certain muscles begin to contract vigorously, thanks to which extra centimeters disappear.
  • Point-type hardware stimulators.With its help, you can quickly get rid of obesity, sagging skin, extra centimeters on the waist, hips, abdomen and buttocks. But it is worth noting that this is not cheap and not everyone can buy such a massager.
  • Manual massagers.Anyone can buy these types of stimulants, since the price is acceptable. The result, of course, is not as fast as, for example, in the use of specific stimulants.
  • Vibrating massagers.It affects the muscles in the same way as electronic stimulants.
  • Vacuum cleaner.First, an anti-cellulite cream is applied to the skin, after which a vacuum massager is applied. This massage helps speed up the metabolism, which leads to weight loss.

Slimming baths

You can lose weight not only with the help of diets and strenuous physical activity, but also by bathing.

The best slimming baths:

  • Mix a liter of milk with three tablespoons of honey and stir with water. Prepare a scrub separately: mix 200 grams of 10% sour cream with the same amount of sea salt. We rub the problem areas and rest for 20 minutes, after which we take a honey bath.
  • Stir a glass of dry mustard with water until you get a soft dough. Then we pour the mixture into the bath, and we remain in it for a maximum of 15 minutes.
  • Mix a glass of soda with 300 grams of table salt, pour the mixture into the bath, drink it for 15 minutes.

It should be understood that without proper nutrition and a sedentary lifestyle, this method will not help, as it is only an addition to the main methods of losing weight.

Slimming sauna

Previously, people did not know that you can lose weight with the help of a sauna, they only came there to rest and relax after a busy day. Due to high temperatures, the body loses moisture, which comes out with sweat and begins the process of weight loss. This is due to the active work of the heart and increased blood flow.

But do not get carried away by this method, as you can overheat and develop serious heart and central nervous system diseases.

take a sauna to lose weight in a week

How to lose 3 kilograms in 5 days

There are situations when you urgently need to lose the extra 3 kilograms in such a short time. This is possible, but extremely difficult, as you will have to drink only kefir and water for 3 days in a row, which can cause general weakness and dizziness. The rest 2 days we sit in light, fat-free broths.

Lose weight 3 kg in 10 days

Losing weight 3 kilograms in 10 days is quite possible, without damaging health. You only need to monitor the calories consumed, they should not exceed 1500 per day.

To do this, it is necessary to exclude from the diet:

  • pasta and pasta;
  • sweet teas, cakes, pies and other sweets;
  • fatty and fried foods;
  • smoked products;
  • canned food.

Foods that can be consumed in unlimited quantities:

  • low-fat fish and meat;
  • chicken and quail eggs;
  • fermented dairy products;
  • soups and borscht in the second broth;
  • black bread;
  • vegetables and fruits;
  • beans and nuts.

Subject to all the rules, you can shed the extra 3 or more kg in a week and a half.

3 kg in 2 weeks

To lose the additional 3 kg in 14 days, first of all, you need to monitor your diet, that is, leave flour products, sweets and fatty foods in the past. But in fish, meat of non-fat varieties, vegetables, black bread and various cereals, you need to focus.

It is also worth maintaining muscle tone through simple exercise, skiing, swimming, and daily jogging.

3 kg per month

To lose 3 kg in 30 days, you do not need to exhaust yourself with hunger strikes and severely restrict food. It is enough to refuse within a month:

  • of bread;
  • oils
  • Sahara;
  • Salt.

And the result will surely please you.

In addition to following this diet, you must adhere to several rules. So, to lose weight, you must:

  • do not eat in large portions, but 6 times a day, you can have a snack with fresh fruits, dryers or vegetables;
  • it is advisable to eat food every day at a certain time;
  • drink two liters of water a day;
  • sleep for at least 8 hours.

With the help of diets, you can easily lose the extra 3 kg, but they are far from suitable for everyone, since each of them has contraindications. You can choose gentler methods of losing weight, for example, baths, saunas, various muscle stimulants, which are no less effective, but there are practically no contraindications.