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Do you often say “I want to lose weight quickly but I do not really know how to do it”? Summer is coming and whether you are a man or a woman, do you want to forget about your complexes? To say goodbye to your extra pounds, after a pregnancy, for example, do not go headlong on a diet like Weight Watchers , Dukan or chrononutrition . With a healthy diet and the return of the sport, you can expect to lose at least 3 kg in 20 days.

A healthy and balanced diet, without depriving oneself of proteins

No need to starve by counting all the calories. The important thing to lose weight is to eat healthy, without excess . It is therefore necessary to continue to consume foods rich in lean protein (such as fish, white meat), which have the advantage of having a zero glycemic index . The ham like chicken are therefore excellent fat burning, full of good proteins. They will allow you to build muscle while helping you eliminate your fat cells.

On the other hand, to lose weight easily, pay attention to the glycemic index of the food you consume. And the more a food has a high glycemic index, the more it stores in your body as fat (and vice versa).

If you want to lose weight permanently and easily, it is better to avoid mashed potatoes, white rice , sugar or prepared dishes. Slimming allies, associated with proteins, are red fruits , vegetables, eggs or even cottage cheese.

Ideas of menus to lose weight of 3 kg in 20 days

To lose 3 kilograms in 20 days, the important thing is to eat well at breakfast , eat less at lunch and very little at night. You can start your day with a glass of lemon juice.

So, at breakfast, take a green tea without sugar , 2 clementines or 2 apricots (depending on whether you are summer or winter), 2 slices of buttered bread with a little cheese or ham, by example.

At lunch, start with raw vegetables, then continue with a slab of salmon and green beans and finish with cottage cheese or berries.At dinner, treat yourself to a homemade soup and give yourself a chicken spoon with rice basmati. Finish with applesauce.

A sports program to be done at least 3 times a week

In addition to 30 minutes of walking a day or a few swimming sessions , skipping rope series, it is necessary to set up a rigorous sports program. Every morning, give yourself 20 minutes to tone your body. For that :

– Do a series of 20 squats – Make the board, on your hands, to lighten your body (45 sec) – Chained with front slits: hands on the waist, change legs each time (10 slits on the left, 10 on the right side) – Finally get your body on your elbows (45 sec)

Repeat the exercises at the beginning and so on, 20 minutes at least.

With a bit of willpower and a healthy diet , you will naturally lose your few bulges, without additional effort.

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