"Without much effort"… How to easily lose 3kg in a month

 

Eat protein foods with every meal

A carbohydrate-focused diet quickly raises blood sugar levels, making you feel good and increasing satisfaction. However, consuming mainly simple sugars does not provide long-lasting fullness because monosaccharides with small molecular sizes are rapidly broken down and absorbed in the body. Instead of refined carbohydrates, try filling your table with high-quality carbohydrates. To maintain satiety longer and increase muscle mass, it is also beneficial to add more protein. Consider dividing your daily intake of 100g of protein into each meal, aiming for about 30g per meal. After consuming a substantial amount of protein, you may find yourself thinking less about snacks. Recommended protein options include boiled meat, grilled meats, grilled fish, eggs, tofu, and other plant-based proteins. For low-calorie protein foods, white fish is a good choice.

The proportion of non-water beverages in daily calorie intake cannot be ignored. The coffee mixes, canned drinks, and others we drink unconsciously contain large amounts of sugar. In particular, liquid fructose consumed through beverages is absorbed quickly, increasing the risk of diabetes, obesity, and other conditions. If you have decided to lose weight aggressively, replace all the drinks you have been consuming with water. Not only will your daily calorie intake decrease, but you can also enjoy benefits such as waste elimination and activation of metabolism.

Let's increase small movements in daily life through household chores. Dusting for 30 minutes can burn 50 kcal. Washing dishes by hand for 30 minutes burns about 110 kcal. Doing laundry and related activities mainly uses arm and shoulder muscles, burning approximately 110 kcal in 30 minutes. Sweeping, mopping, or vacuuming the floor for an hour can burn about 200 kcal. According to the American College of Sports Medicine (ACSM) study, vacuuming for about 30 minutes burns approximately 119 kcal. Additionally, sweeping and wiping by hand for 30 minutes can burn 180 kcal.

If you want to maintain the actual effects of dieting for a long time, it is more effective to aim to lose 50g each day compared to the previous day rather than losing weight rapidly all at once. To lose 50g of body weight, you need to burn about 300 kcal more or eat less. This is equivalent to walking on a treadmill for an hour or eating one less bowl of rice.