When it comes to losing weight, dropping 3 kilos -- equivalent to about 6.6 lbs. -- is certainly an attainable goal. The only true safe and proven way to lose 3 kilos is by watching what you eat and exercising regularly. You will want to follow the weight loss guidelines set by the Centers for Disease Control and Prevention. It states that a safe rate of weight loss is 1 to 2 lbs. per week, or 0.45 to 0.91kg. These guidelines will allow you to achieve your goal within just three to four weeks. Consult your doctor before starting your new diet and exercise regimen.
Step 1
Reduce or eliminate your consumption of sugary, high-calories foods, such as soda, cakes and ice cream. These foods contain empty calories with little or no nutritional value. A 20-oz. soda, for instance, can contain about 250 calories from sugar alone. Cutting out your daily soda can save you 1,750 calories per week, which is the equivalent of 0.5 lbs. or .23kg.
Step 2
Eat five small meals per day -- one meal every two or three hours. This helps keep your metabolism high and curbs your food cravings. The goal is to never get to the point where you feel hungry. Eat nutritious foods, such as vegetables and fruits, which are high in fiber, vitamins and nutrients.
Step 3
Walk briskly or jog for 30 minutes per day for the first couple of weeks. Increase your exercise time by five minutes per session each subsequent week until you reach a maximum of 60 minutes. At that point, increase your workout intensity rather than surpassing 60 minutes of exercise per day.
Step 4
Perform simple resistance training exercises at least twice per week with at least a day of rest in between each workout. This includes doing two to three sets of push-ups, crunches, squats and weightlifting exercises if you have access to gym equipment. Increased muscle mass helps to burn calories and fat.
Tips and Warnings
- Get a free personalized diet plan at MyPyramid.gov, which includes how many calories you should be targeting each day. Aim for a calorie deficit of 1,000 calories-a-day to lose 1 lb., or .45kg, per day. A calorie deficit is achieved by reducing your daily calorie consumption and by burning calories through exercise. Keep track of this information to increase your odds of success.
- Don't resort to fad diets that restrict certain nutrients like carbohydrates or fats. These are things your body needs. These diets will only provide short-term results, and according to the Mayo Clinic, the weight usually comes back in time.
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