Do you need to get rid of those stubborn kilos that you can’t lose weight? You can get it. You only need a diet that helps you achieve it and in a healthy way. In fact, following a very strict diet you could even lose 1 kilo a week, that is, 4 kilos in a month. But if you only need to lose 2 or 3 kilos, you can follow the recommendations of the nutritionist María José Crispín, a nutritionist at Clínica Menorca (clinicamenorca.com). Of course, he warns you, it would be ideal for a professional to study your case and help you design a diet and physical exercise plan according to your lifestyle, your needs and your goals.
How should the diet be to lose 3 kilos in a month
Whenever we want to lose weight, a hypocaloric diet should be carried out. With fewer calories than usual but that provides you with the nutrients you need to avoid a deficit that endangers your health or makes you feel more tired than normal.
Exercise is a must. Both the ‘cardio’, known as aerobic exercise, which is what will help you burn calories and fat, and which should be done daily, as well as strength exercise. In fact, as the expert explains, “stubborn areas need localized strength exercise to achieve a lipolytic action in the area we want to reduce. Without a good physical activity plan, the resistant kilos will not disappear.”
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It is the case of fasting or intermittent fasting, which seeks to restrict the number of calories by fasting for 16 consecutive hours and concentrating food consumption on the next 8 hours, divided into 2 or 3 meals. “There are studies that show that they can have very good benefits for physical and mental health, but it is not for everyone, I think it is for a type of people who can go a lot of hours without eating anything and who reach the next meal without too much hunger and control their appetite “, says María José Crispín.
In the case of intermittent fasting, vegetables and protein must be included in each intake, they cannot be absent and what should be avoided are sugars, refined flours, fats, sweet and alcoholic beverages, in fact these foods should be avoided in anyone diet. You have to realize that after spending a lot of hours on an empty stomach you cannot start eating anything, which are usually foods with many calories, the important thing is that you do not skip the healthy and balanced diet. “That is to say, it is not that because it has been a few hours without eating, now I can afford whatever I want, it is about controlling appetite, eating little and healthy,” recalls the nutritionist.
If we also want to lose weight, those three resistant kilos, we will have to reduce calories even more, just as if we were doing a normal Mediterranean diet. The important thing is not the number of times it is eaten but the calories ingested, and the type of food. If I eat only for 8 hours but I eat sugars and saturated fats, precooked and junk food in those hours, not only will I gain weight, but I will lose health.
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What you must do to avoid gaining weight again
Once you have lost weight, the battle is not to regain it. And that is easily achieved, as long as you take into account the advice of the expert. “We must adopt a healthy lifestyle from the moment we start the diet. If we are eating healthy for a month, exercising, sleeping the necessary hours and controlling stress (all factors that contribute to weight control), and once we reach normal weight We return to bad habits (processed food, alcohol, sugar, sedentary lifestyle) we will regain the lost weight, and even more “, warns Crispín.
A restrictive diet must serve to change habits. We can include a few more products, and even a whim from time to time, but the basis of maintaining a healthy weight is maintaining a healthy lifestyle throughout your life.
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The diet that will allow you to lose weight with health
Now that you know how to lose weight in a healthy way, the expert suggests you make this week menu. It is a diet without empty calories but maintaining essential foods for health.
- Fresh fruit, not juice
- Whole wheat bread (30-40 g) with 25 g of serrano ham (without bacon), york or turkey
- Pure (unsweetened) coffee, tea, or cocoa with a little oat milk
- Fresh fruit, no more juice, skim yogurt or oatmeal drink
- Fresh fruit + 15 g of nuts, not fried + long infusion of water without sugar
Food: Spinach salad with grilled chicken.
Dinner: Tomato and white cheese salad
Food: Steamed or boiled hake and broccoli with carrots
Dinner: Lamb lettuce and arugula salad with natural tuna
Food: Swiss chard plus salmon en papillote
Dinner: Green leaf salad, roasted peppers and cooked prawns
Lunch: Lentil salad with desalted cod, tomato and spring onion.
Dinner: Roasted peppers and mackerel (can be canned in olive oil, drained).
Food: Grilled vegetables plus grilled turkey breast
Dinner: Green leaf salad, cherry tomato and prawns
Food: Broccoli plus grilled cuttlefish
Dinner: Octopus, red pepper, tomato and onion salad
Food: Rabbit with homemade tomato sauce.
Dinner: Gazpacho plus cheese from Burgos
Other tips to help you lose weight
- Cook with extra virgin olive oil in a small quantity (2-4 tablespoons per day)
- The use of spices to taste is highly recommended.
- For dessert have an infusion or coffee (if possible with plenty of water and without sugar)
- Drink a glass of water at every meal
- If we are left hungry, you can have a vegetable broth, an ounce of dark chocolate or an extra small fruit.