How to lose 3 kg in 2 weeks

 The easiest way to shed those unwanted pounds is by eating less and moving more. To do this, try cutting down on your portion sizes and increasing the amount of exercise you get each week. If you're not particularly sporty and don't have much time to spare, then walking is a great option. You could also consider joining a gym if you want a bit more help to get fit.

 Drinking plenty of water keeps your organs functioning properly and helps regulate your blood pressure and heart rate. It might sound obvious, but dehydration is linked to bloating. By drinking about 8 glasses of water per day, you'll be less likely to feel full between meals, thus dropping cravings for junk food and ultimately losing weight.

 If you're having trouble getting started in the kitchen this week, why not start chopping veggies or tossing salads? It might seem simple, but getting stuck in and spending quality time in front of the stove can boost your confidence and help you create healthier habits.

 Cut out sugar and alcohol

  A lot of people think they need to eat more food to lose weight, but the truth is not that simple. Cutting out processed foods, refined grains, sugary beverages, and alcohol might sound easy enough, but the problem is that we have been conditioned to crave these things. If you want to lose weight, you need to cut out junk food (all forms of processed foods). You don't want to get rid of everything bad for you, just replace them with healthier alternatives. When you're craving something sweet, reach for fruit instead of cookies; if you're missing carbs, opt for whole-grain bread over white bread; and if you miss booze, go for wine instead of beer.

 Consume 5-6 small meals per day 

  You should aim to consume about five to six small meals each day. Smaller portions are easier to digest than larger ones, and smaller meals help you stay fuller longer. Try to limit yourself to no more than three hours between meals.

 Eat at least 90 minutes before bedtime

 If you are eating dinner around 6 p.m., you should try to avoid eating anything after 9 p.m. Otherwise, you may find yourself snacking throughout the night.

  Have a glass of water 15 minutes before each meal

  When you start eating, drink a glass of water first to ensure that you feel full faster. Water helps keep you feeling satisfied and prevents hunger pangs.

  Don't skip breakfast

  A good rule of thumb is to plan your meals for the week according to what time of the day you wake up and how much sleep you had last night. Breakfast is the perfect opportunity to fuel up for the rest of the day. Skipping breakfast means you'll be hungry later on, leading to overeating at your lunch/dinner.

  Stick to green leafy veggies

  Choose dark green vegetables such as broccoli, spinach, kale, collard greens, turnip greens, These veggies are high in fiber and low in calories.