In today’s era, everyone strives to enhance their physical appearance, emphasizing factors like body shape and presenting oneself before others. Facing the discomfort of not fitting into old clothes triggers concern and insecurities about one’s figure, forcing individuals to start gym workouts, weight loss, and often resorting to unhealthy diets. Unfortunately, these rapid weight loss methods can negatively impact the immune system, skin, and hair. While sustainable weight loss requires patience, time, and consistency, some may seek quicker solutions. Although losing 3 kgs in a week is not a recommended or sustainable approach, there are methods like following a significant calorie deficit diet, engaging in high-intensity interval training (HIIT) workouts, and increasing cardio sessions. In this blog, we will talk about how to lose 3 kg in a week.
While going through this blog most important question that arises is
IS IT POSSIBLE TO LOSE 3 KG IN A WEEK.
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Indeed, it is possible to lose 3 kilograms in a week, but it’s important to acknowledge that this approach is not sustainable. Rapid weight loss can lead to unhealthy patterns in daily eating routines and may contribute to subsequent weight gain after leaving the weight loss routine. Additionally, such measures can weaken the immune system and result in various health issues in the long run. Healthcare professionals generally recommend a more gradual approach, aiming for a healthy weight loss of around 1 kilogram per week. While achieving a 3 kg weight loss in a week is feasible through strict diet and exercise, it’s essential to prioritize long-term health and sustainable practices.
ONE WEEK DIET CHART TO LOSE 3 KG IN A WEEK.
When it comes to losing weight, individuals often find themselves concerned about what to eat, what to avoid, and how many calories they should consume daily, especially when aiming to lose 3 kilograms per week. Seeking guidance, many turn to dieticians or gym trainers to create a tailored diet chart to help them achieve their goals. In this context, it is recommended to include plenty of protein-rich foods, low-calorie vegetables, fruits, and a fiber-rich diet, accompanied by ample water intake to maintain proper hydration. Here is a diet chart crafted by a renowned dietician Rukhsana Azhar from DIET4U WELLNESS.
While this diet is enough to help an individual lose weight, one should also follow a good exercise regime and keep their body hydrated (3-4 lit of water intake). While exercising, one should engage in cardio activities like jogging is one of the best ways to lose weight healthily.
FOODS TO AVOID WHILE LOSING 3 KGS IN A WEEK.
While following a weight loss program, one of the most crucial things to remember is the list of things one should avoid in this journey. There is a list of things that should be kept in mind, such as avoiding high-carb foods and nutrient-deficient foods, and some of them are listed below,
1. Avoid processed and fried foods: foods like potato chips, outside foods, and deep-fried foods are all high in unhealthy fats and simple carbs,, leading to weight gain.
2. Avoid sugar: sugar is rich in calories which therefore leads to unhealthy fats; simply avoiding foods like sugary drinks and sweets can help lose weight.
3. Refined flour breads: refined flour not only leads to weight gain, but consuming it daily may cause digestive and metabolism problems, which can therefore become a barrier to losing weight.
4. Fruit juices: it can be shocking to hear that fruit juices only contain fructose, and it is devoid of fiber, consuming whole fruit during the weight loss journey can be more helpful.
5. Avoid alcoholic drinks: beer is calorie-dense and should be avoided during this journey.
Besides, you need to understand many points of the weight loss journey that play vital roles in this journey, some of the very crucial points are discussed below- How to lose 3 kg in a week
– Reduce salt intake: it can be shocking that salt plays an important role during the weight loss journey; it stores excess water in your body, and during this journey, one should also get rid of the water weight in the body.
– Take small meals: remember one thing that can also help maintain good health in the long run, which is eat less than your stomach asks for; this can help regulate your appetite and will maintain an ideal weight.
– Get enough quality sleep: according to the National Health and Nutrition Examination Survey (NHANES), a higher rate of obesity was recorded in adults who had an average of less than 7 hours of night sleep. Hence, sleep plays a very crucial role in regulating our health.
Having a sound sleep of 7-9 hours can show many positive changes in our body, and one of them is regulating our weight.
– Don’t take stress: it is very important to know that stress and weight gain are interconnected. Stress, when combined with unhealthy nutrients, leads to very rapid weight gain, and it also leads to high cholesterol levels and slows metabolism, which directly impacts weight.
– Don’t eat anything after 8 pm: When practising intermittent fasting, consuming your last meal approximately two hours before bedtime is advised. This approach aids in the easier digestion of food during the night, contributes to regulating obesity, and promotes better sleep.
EXPERTS ADVISE ON HOW TO LOSE 3 KGS PER WEEK.
While collecting this information, we contacted our nutritionist, Dietitian RUKHSANA AZHAR, founder of Diet4u, cautioned against the drawbacks of losing 3 kilograms per week, emphasizing that rapid weight loss could affect skin, hair, and in the long run, metabolism. Such quick reductions may lead to muscle loss, gallstones, and hormonal imbalances. RUKHSANA AZHAR advises adopting sustainable weight loss methods and suggests consulting with dieticians for expert guidance on healthier diet and exercise plans to achieve weight loss goals.
FAQS
Can I lose 3 kgs in a week?
Yes, one can reduce 3 kgs weekly through a tough calorie deficit diet and cardio and strength training, but this can gradually harm health.
Are there any side effects of this method?
Yes, experts suggest rapid weight loss can have a negative impact on the body, it can lead to weak metabolism, bad skin and hair quality, hormonal imbalances, etc.
Is fasting effective for rapid weight loss?
Intermittent fasting has shown many effective results, and it can be an option, but it’s essential to contact a professional.
Can I use supplements for faster results?
Being cautious while using supplements is a must; these supplements can have very bad effects on kidneys and liver hence preferring natural ways is more advised.
What if I don’t see the result?
The weight loss journey requires patience as it varies from body to body; it is advised to be in contact with professionals.
In conclusion, one can lose 3 kgs per week, but this is not sustainable, and it is crucial to be in contact with dieticians who can help an individual seek all knowledge related to these queries.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
