How to Lose 3 Kilos in One Month Without Gaining Them Back?
Losing weight effectively and sustainably requires a combination of healthy eating, regular physical activity, and smart lifestyle choices. However, there is one simple yet powerful dietary habit that can accelerate your weight loss without extreme dieting or calorie counting. According to certified nutrition and weight loss coach Jérémy Meraki, adopting this method could help you shed 3 kilos in a month without regaining them. Let’s explore this effortless yet effective weight loss strategy.
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| How to Lose 3 Kilos in One Month Without Gaining Them Back? |
The Key to Losing 3 Kilos in a Month
Many weight loss methods focus on extreme calorie restriction, which can be difficult to maintain and often leads to regaining lost weight. Instead, Meraki suggests a straightforward yet powerful habit: start every meal with raw vegetables (crudités).
Why Eat Raw Vegetables First?
Increases Satiety: Raw vegetables are rich in fiber, which absorbs water and expands in the stomach, leading to a quicker feeling of fullness. This prevents overeating and naturally reduces calorie intake.
Encourages Slow Eating: Chewing raw vegetables takes longer, helping you eat more slowly and allowing your brain to register satiety before you overconsume.
Low in Calories: Unlike processed snacks or heavy appetizers, vegetables are nutrient-dense but low in calories, making them an ideal starter for any meal.
Supports Digestion and Gut Health: Fiber-rich foods aid digestion, promote gut health, and regulate blood sugar levels, which can prevent cravings and energy crashes.
How to Incorporate This Habit
To maximize results, choose a variety of raw vegetables such as:
Carrots
Cucumber
Lettuce
Tomatoes
Bell peppers
Preparation Tips:
Eat them fresh and unprocessed.
Use a drizzle of olive oil and lemon juice instead of high-calorie dressings.
Avoid processed sauces that contain hidden sugars and unhealthy fats.
Additional Tips for Sustainable Weight Loss
Stay Hydrated: Drink at least 1.5 liters of water daily to support metabolism and digestion.
Pair with Balanced Meals: After your raw vegetable starter, consume lean proteins, healthy fats, and complex carbohydrates in moderation.
Regular Exercise: Engage in at least 150 minutes of moderate physical activity per week.
Prioritize Sleep: Poor sleep can lead to increased hunger hormones and cravings.
Conclusion
Losing 3 kilos in a month doesn’t have to involve drastic dieting or excessive workouts. By simply starting every meal with raw vegetables, you can control hunger, reduce calorie intake naturally, and achieve long-term weight management. Small, sustainable changes make a big difference, and this habit is a great foundation for a healthier lifestyle.
Medical References
Harvard T.H. Chan School of Public Health. "The Importance of Fiber in Your Diet."
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). "Healthy Eating & Weight Control."
American Heart Association. "The Benefits of Eating More Vegetables."
