How to lose 3kg in 1 Week

My Sister Ditched Dieting & Lost 3kg in 1 Week (Here's How You Can Too!)

Hey everyone! Forget fad diets and quick fixes.

Today, I want to share my sister’s story of how she shed 3kg in 1 week through a sustainable lifestyle change. Buckle up, because this isn't about deprivation, it's about empowerment!

Shift Your Mindset:

First things first, ditch the "diet" mentality. Diets are restrictive and temporary, leading to yo-yo weight loss. We need a long-term approach. Focus on building healthy habits you can enjoy for life.

Understanding Your BMR:

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest. It varies based on factors like age, sex, and muscle mass. My sister’s, for example, is around 1800 calories. This means a slight calorie deficit (consuming fewer calories than you burn) is key for weight loss. But remember, this isn't a license to eat junk!

Fueling Your Body with Real Food:

Focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains. These are packed with nutrients that keep you feeling full and support your weight loss journey. Cravings happen, so don't restrict yourself completely. Indulge occasionally, but prioritize healthy choices most of the time. Moderation is key!

Here are some examples of real food to stock your kitchen with:

• Fruits: Berries, apples, pears, oranges, bananas (in moderation)

• Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, bell peppers, carrots, sweet potatoes

• Lean Protein: Chicken breast, fish (salmon, tuna), beans and lentils, tofu, eggs

• Whole Grains: Brown rice, quinoa, oats, whole-wheat bread/pasta

Not sure how to incorporate these into your meals? Unlock FREE 5-Day Weight Loss Meal Plan for Women and Men

Hydration is Your Best Friend:

Water is crucial for weight loss. It aids digestion, flushes toxins, and keeps you feeling energized. Aim for at least 2 liters a day, adjusting based on your activity level and climate.

Free and Effective Exercise:

Don't underestimate the power of bodyweight exercises! Push-ups, squats, lunges – all these can be done at home for free. As my sister progressed, and still progresses, she has added skipping, walking, and jogging for variety. Find activities you enjoy, whether it's dancing or cycling – consistency is key!

Beyond the Scale:

The scale isn't the only measure of progress. Track how your clothes fit or take body measurements. As you build muscle, which is denser than fat, the scale might not reflect your true progress. Celebrate non-scale victories!

Sleep for Success:

Aim for 7-8 hours of quality sleep each night. When well-rested, your body regulates hormones that influence hunger and metabolism. Prioritize a consistent sleep schedule for optimal weight loss results.

Consistency is King:

There will be slip-ups, that's okay! The key is consistency. Don't let one bad day derail your progress. Get back on track the next day, and remember, you are in control!

Weight Loss is a Journey:

This isn't a race, it's a marathon. There will be moments of doubt, just like my sister has experienced. But remember, the only way to fail is to quit. Embrace the journey, celebrate your wins, and learn from setbacks. True change takes time and dedication.

Living Proof:

Today, my sister is still persevering in her stronger and sustainable weight management approach. Her walks to get lunch, dinner, while listening to her favourite songs in her ear plugs, are no longer a chore, but a refreshing way to enjoy her days. Plus, she can still enjoy my favorite foods in moderation – it's all about balance!