Best way to lose 3Kg

[YoungJab]

I need to cut 3kg to make weight for a competition.

I need to make 60kg but im 63kg and have got about a month to do it

what is the best way to lose weight, i dont want to drain out and be weak during fight time

should i drink a lot of water and still eat 3 good meals a day? should i have fruit during the days as well?

should i drink water during training?

thankss

[koiblavela]

I need to cut 3kg to make weight for a competition.

I need to make 60kg but im 63kg and have got about a month to do it

what is the best way to lose weight, i dont want to drain out and be weak during fight time

should i drink a lot of water and still eat 3 good meals a day? should i have fruit during the days as well?

should i drink water during training?

thankss

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Drink plenty of water all times, training, generally and before meals to help fill your stomach, don't eat carbs past half 6ish eat 1500 calories a day but whilst exercising, cut out the saturated fat, have things like low fat cottage cheese, tuna, grilled ovened chicken, low in fat high in protein is filling.

Exercise in the morning as it will keep ur metabolosim high for 8-10 hours, add a bit of chilli to ur food, be patient and don't give up if you dont see instant results

[Big Idiot]

drink enough water, just eat when you are hungry and no fat things train harder (probably wear two shirts then you sweat more and burn more calories) and go for a while to the sauna. probably you can also make muscle workout and then run 45 min, then you will burn faster your fat storage

paece, big idiot

[Squirrel]

Hiit is great for fat loss.

Have a diet high in protein yet still under calorie deficit.

Lift weights then do cardio.

Walk a lot more. Take an hour walk a day minimum.

Drink ice cold water, not an insane amount though, that bad for you.

[Joachim]

I need to cut 3kg to make weight for a competition.

I need to make 60kg but im 63kg and have got about a month to do it

what is the best way to lose weight, i dont want to drain out and be weak during fight time

should i drink a lot of water and still eat 3 good meals a day? should i have fruit during the days as well?

should i drink water during training?

thankss

run your ass off

[RightHooker]

Increase the amount of running you do (and if you don't do any....start!) Eat clean foods. Lots of vegetables and lean protein. Cut the carbs, except for before you train and they should be good carbs (from brown/wholewheat bread, pasta, rice, sweet potatoes etc).

He's my basic diet plan since I'm also losing weight for a tournament right now.

----------------------------
1st meal 8:00am (after run and shower)
Protein shake with oatmeal, banana, peanut butter, protein powder (chocolate)
-or-
2/3 cup oatmeal with fruit and cinnamon

2nd meal 11:00am
Scrambled egg whites with 1 whole egg
1 piece of wholeweat bread with light peanut butter
-or-
Protein shake
1 piece of whole wheat bread with light peanut butter

3rd meal 2:00pm
Salad w/ lettuce, spinach, tomatoes, some sort of meat (chicken breast if I have it, but sometimes just sandwich deli meat chicken, turkey, roast beef, whatever I have),
-or-
Can of tuna w/ very light mayo
Carrots/cucumber/celery

4th meal 5:00pm
Whole wheat pasta w/ small amount of sauce, and green beans or broccoli
-or-
Whole wheat/Flax/12 Grain bagel with peanut butter
Banana or almonds

5th meal (at gym, approx 7:30 or whenever practical)
Oatmeal/Nutrigrain/Granola bar
-or-
Banana
-or-
Half bagel

6th meal (after gym)
Protein shake (no banana, oatmeal peanut butter)
-or-
Cottage cheese w/ strawberries

The 5th meal I have at the gym in the middle of the workout. I'll burn off all the calories I take it, but just having something in my stomach makes me less hungry when I get home.

Also drink tons of water. It'll fill your stomach so you won't get as hungry, and your body functions better when it's properly hydrated.

If you need snack between meals, celery is great (or add it to your meals if your not feeling full enough). Your body uses more calories to digest it than it contains. It's a miniscule amount, but it means you can eat as much of it as you want so it's good to fill your stomach with when you're hungry.

[RightCross94]

I need to get to 48kg by saturday and it's getting fairly hard. I was 49kg after my run today and i was 49.5kg this afternoon....Haven't been eating much, but just had cereal and toast because i'm training soon and i felt flat as hell. I think i'll be able to do it though, my training will ease up tomorrow and thursday so i'll be able to eat less. And the place im going for the tournament is hot right now, and i got two days there to get that last kilo off.