How to lose 3 kg in a week: methods and rules for losing weight

If you want to lose excess weight by 3 kg, it is not at all necessary to go on a hunger strike and fall off your feet from fatigue from physical activity. Each person can choose the most optimal way to lose weight, the main thing is that it is not only effective, but also safe. The result should amaze you with weight loss, a surge of strength, and most importantly, a wonderful mood.

Rules and recommendations for losing weight

Let's consider the basic rules that promote rapid and effective weight loss:

The main rule in losing weight is proper nutrition. You need to cook it yourself, this is the only way you can be sure what this or that dish consists of. You need to focus on vegetable soups and freshly prepared salads.
If you can’t go to the gym, you can work out at home. These days, there are many exercise videos that can help you lose weight, and even more so, tone your entire body.
A single serving of meat or fish should fit comfortably in the palm of your hand.
Cycling, playing tennis, jogging, swimming - all this helps to lose weight. In a word, you need to lead an active lifestyle, this will become a habit over time and will always allow you to remain in great shape.
Excessive consumption of carbohydrates can lead to obesity and poor metabolism. They are necessary only during physical activity, and the rest of the time they should be reduced to a minimum.
In order not to go back a few steps in losing weight, the habit of snacking after stressful situations must be left in the past.
During a meal, you should not be distracted by anything, be it TV or phone. Because when watching your favorite movie, you may not notice that you have eaten a fairly large amount of food.

How to lose 3 kg in a day. Diet for 3 days: will help you fit into your favorite dress and increase self-esteem

As a rule, a 3-day diet prescribes eating one of three monoproducts every day: for example, the first day - only apples (2-3 pieces, no more), on the second - boiled chicken breast, on the third - fresh cucumbers... But if your strength If your willpower and health allow you to easily survive all 3 days on one single product, then such a “diet” is even preferable.

The essence of the 3-day diet

The 3-day diet is short-term and relatively strict - this is a way to lose a few kg in a minimum of time. Exactly how much depends on the initial weight. As a rule, the fatter a person is, the more kilos they lose.

Most often, short and quick diets are resorted to in cases where there is an urgent need to get prettier and thinner for an event, such as a wedding or vacation. A strict diet differs from more serious and long-term weight loss systems, and even more so from a constant balanced diet, in that it creates an acute deficiency of a number of nutrients, due to which a certain failure occurs in the metabolic process. It is worth remembering that rapid weight loss due to a strict (albeit short) diet is always a serious blow to your health. This means that for people with any chronic diseases, a 3-day diet (being strict, tough and extremely unbalanced) is definitely contraindicated.

So how to lose weight in 3 days? By and large, a diet for 3 days can be created by combining any three fasting days, which are carried out in mono mode (one day - one product). For example: the first day - on apples, the second day - on lean chicken, the third day - on fresh cucumbers. In total, such an unloading trio can result in a loss of 2-5 kg.

However, if at the end of such a three-day weight loss you abruptly return to your previous diet, the “yo-yo” effect (when the lost kilograms and centimeters come back) will overtake you just as quickly - in a matter of days. You should go out gradually and wisely: for as long as possible after finishing the diet for 3 days, you should maintain a “fast regime” - do not eat sweets and fatty foods, avoid fried foods and semi-finished products, have dinner 3 hours before bedtime.

If you don’t like the idea of eating one product all day, you can use a different menu. For example:

How to lose weight in 3 days: a “varied” menu

Day 1

Breakfast: tea or coffee without sugar, half a grapefruit (be sure to eat the whole slices, along with the hard partitions) and 1 whole grain toast with a piece of feta cheese.
Lunch: 1 piece of toast with canned tuna in its own juice, tea or without sugar.
Dinner: 100g boiled chicken, a cup of boiled beans, grated raw carrots, 1 tbsp. sour cream no more than 10% fat (all without salt).

Day 2

Breakfast: tea or coffee without sugar, 1 whole grain toast, 1 boiled egg and half a grapefruit.
Lunch: 1 glass of cottage cheese with a fat content of up to 4%, salad of cucumbers, tomatoes and leafy greens, seasoned with 1 tsp. olive oil (but no salt).
Dinner: 200g boiled beef without salt, 100g boiled broccoli, half a glass of grated fresh carrots, half a grapefruit.

Day 3

Breakfast: tea or coffee without sugar, 2 whole grain toasts, a piece of cheese about 50 g, an hour later - one green apple.
Lunch: tea or coffee without sugar, 2 boiled eggs, 100 g boiled chicken breast.
Dinner: half a glass of grated raw carrots, 100 g of boiled lean fish, an hour later - grapefruit.

Plus, every day you need to drink at least 1.5-2 liters of clean water without gas. Moreover, the first glass should be drunk warm and 20 minutes before breakfast.

A fairly common question is why drink such extreme amounts of water while dieting? The answer is simple: as we know from the lessons of chemistry and biology, any metabolic processes in the body occur in an aqueous environment, and if there is enough water in the human body, then the metabolism accelerates: food is well absorbed, fats are not deposited, toxins and unused food breakdown products are completely eliminated . So the first answer to the question - how to lose weight in just 3 days - will definitely be the answer: drink a lot of water.

It is highly advisable to consult with a nutritionist or primary care physician before starting any diet, including this 3-day diet.

Ways to lose 3 kilograms in 7 days

There are many ways to lose weight in a week, at least 3-4 kg. This can be either diets or increased physical activity, taking hormonal pills, vibration massages, etc.

Diets

It is quite possible to get rid of 3 kg in 7 days only if you do it correctly and regularly. You can find a large number of different diets on the Internet, but we will look at the most effective ones.

Fermented milk diet

With such a diet, fat disappears primarily from the abdomen, hips, buttocks and waist, which immediately gives an aesthetic appearance. Fermented milk products are very healthy, especially if you prepare them yourself. You should stick to the diet for no more than 7 days, but even in this short time the result will pleasantly surprise you.

The first day of the fermented milk diet, also known as fasting

drink a liter of kefir throughout the day;
you can drink your favorite coffee, tea, but without adding sugar;
You also need to drink 2 liters of plain water.

Second day

Breakfast should consist of:

boiled chicken or quail egg;
200 milliliters of low-fat kefir with a pinch of cinnamon.

Suitable for lunch:

250 ml of soup, from which you need to remove the potatoes;
100 grams of chicken breast;
a small piece of rye bread;
a glass of compote.

For an afternoon snack, you can eat an orange or other citrus.

Dinner should consist of:

5% cottage cheese, the amount of which should not exceed 100 grams;
2 tablespoons of low-fat sour cream.

Throughout the day, be sure to drink about 2 liters of plain water.

The third day

Breakfast may consist of:

coffee or green tea, but not without sugar;
piece of cheese.

For lunch you can eat:

300 ml fish soup, after removing the potatoes;
200 grams of steamed sea fish;
a piece of rye bread;
fresh tomato or cucumber.

The afternoon snack should consist of a glass of yogurt.

You need to have dinner:

a glass of low-fat kefir;
apple

Fourth day

Breakfast should look like this:

steam omelette;
half melted cheese.

You need to have lunch:

soup in the second broth, again removing the potatoes;
veal or beef;
rye bread;
a glass of juice.

The afternoon snack should consist of an apple or citrus.

Suitable for dinner:

cottage cheese;
150-200 ml yogurt.

Drink 1 liter of tea and the same amount of water throughout the day.

Fifth day

You can eat it for breakfast

cottage cheese casserole;
a glass of milk with a small amount of fat.

For lunch we eat:

chicken broth with added herbs;
200 grams of meat or lean fish;
a piece of black bread;
cucumber or tomato.

For an afternoon snack we drink a glass of yogurt.

Dinner should consist of:

150 grams of cottage cheese;
a glass of kefir.

Sixth day

For breakfast we eat:

a piece of cheese;
We drink tea without sugar.

Lunch should consist of:

soup without potatoes;
100 grams of offal;
a piece of rye bread;
5 radishes.

In the afternoon we drink yogurt or kefir in the amount of 20 ml.

We have dinner:

one boiled egg;
a piece of cheese;
a glass of kefir.

You also need to drink two liters of plain water without gas per day.

Seventh day

Unloading. That is, the same as at the beginning of the week. If the first day turned out to be purely kefir, then the seventh should be kefir-curd.

A fermented milk diet will not only get rid of extra centimeters, but also cleanse the body of bad substances, and metabolism will also improve.

Contraindications

People who have an individual intolerance to the main components should not lose weight using this type of diet. It is also contraindicated if there are diseases associated with the kidneys. And for ulcers and gastritis, you need to exclude salty cheese from your diet.

Water diet

Nutritionists have invented a way to lose excess weight, in which you need to drink a lot and eat little. This regimen will not only allow you to lose weight, but also cleanse the body of harmful substances, as well as prevent the proliferation of bacteria that lead to various pathologies.

The principle of the water diet:

Immediately after waking up, you need to drink 200 ml of clean water.
Before each meal, you also need to drink a glass of clean water to improve your metabolism. In addition, the body will be full faster.
The habit of washing down food should be left in the past, since nutritionists do not recommend consuming any liquid during or within an hour after meals.
It is important not to confuse the feeling of hunger and thirst. If you feel hungry soon after a meal, you can simply drink water.
Instead of tea or coffee, it is better to drink plain mineral water. To understand how much fluid each person needs to drink, you need to know your weight. There should be 400 ml of water per 10 kg.
The main advantage of such a diet is that there are no restrictions on food, you can eat whatever you want, only in smaller portions.

Contraindications

It is contraindicated to drink a lot of water for people who have kidney or genitourinary diseases. Therefore, before starting such a diet, you should consult your doctor.

Buckwheat diet

The buckwheat diet is quite simple and very effective. In a week you can lose 3 or even 4 extra pounds.

From the first to the fourth day

for breakfast we eat buckwheat porridge without dressing, and drink 200 grams of kefir;
for second breakfast we drink a glass of kefir;
lunch should consist of 80 grams of buckwheat porridge and half a glass of yogurt;
For dinner we eat 50 grams of buckwheat and 200 ml of kefir.

From the fifth to the sixth day

breakfast should consist of 50 grams of buckwheat and a cup of tea without added sugar;
for second breakfast we drink half a glass of yogurt without additives;
for lunch we eat 100 grams of buckwheat porridge and drink 200 ml of kefir;
dinner should consist of 50 grams of buckwheat and a glass of kefir.

Seventh day

Distribute 200 grams of buckwheat and one liter of kefir throughout the day.

The buckwheat diet has its contraindications:

period of bearing a child;
lactation period;
diabetes;
hypertension;
high physical activity;
gastrointestinal diseases;
heart failure.

Apple diet

This type of diet is available at any time of the year, and is very effective. You can lose more than 3 kg in a week. It’s worth noting right away that the apple diet is not easy, and not everyone can sit on it for a whole week. If it is very difficult to eat apples alone, nutritionists allow you to add a piece of wholemeal bread to your diet.

Menu for the week:

the first and second days should consist of one and a half kilograms of apples;
third and fourth, from two kilograms;
on the fifth day we eat one and a half kilograms of apples;
For the last two days we have been eating a kilogram of apples.

You can eat any variety of apples; neither the color nor the taste will affect the weight loss process.

Physical exercise

The main task is to correctly distribute the load on the body. The body should not overexert itself too much, but at the same time work actively.

First day : strength and cardio training.
Day two: cardio training;
Third day: strength training;
Day four: cardio training;
Fifth day: strength and cardio training;
Sixth and seventh days: rest.

Power training

Positive aspects of strength training:

calories are burned not only during exercise, but also after it, during rest;
muscles are strengthened;
the body becomes elastic;
health improves.

At the beginning of training, when the body does not yet feel tired, you need to master heavy techniques, and repeat each exercise 15-25 times. To lose weight, it is recommended to put all your efforts into the muscles of the arms and shoulders, hips, buttocks and waist.

Cardio workout

This is the same aerobic workout that is aimed at releasing energy. During cardio training, all muscles and the cardiovascular system are stressed. Increases endurance and heart performance.

Examples of cardio training:

jogging;
bike ride;
active games (golf, tennis, paintball) and others;
walking;
swimming.

The duration of any workout should be at least 20 minutes, but no more than 60.

Losing weight with body wraps

There is an opinion that with the help of wraps with special mixtures, extra centimeters are literally burned before your eyes. This procedure can be carried out both in the salon and at home:

first, a person should take a hot shower along with scrubbing;
then mud, algae, chocolate or other medicinal mixtures are applied to the skin;
after which the treated areas are wrapped in cling film;
over the film you need to put on warm pants, wrap yourself in a scarf and put on a warm robe;
After half an hour, take a shower to wash off all the composition from the body.

For greater effectiveness, at the end of the procedure, you can apply cream or lotion.

Diet pills

In pharmacies you can find a large number of different pills that allow you to lose weight. But are they all effective?

Let's look at the most effective and less safe diet pills:

Xenical;
Goldline;
Eco slim;
Glucophage;
Lipoxin;
Mazindol;
Tsefamadar.

The drugs listed above have proven their effectiveness according to multiple reviews. But it is necessary to use any of them only after consulting a doctor, since any tablets have contraindications.

Massage for weight loss

It is better to carry out massage in special salons, since only specialists know how to do it in order to lose extra pounds.

The most common types of massages for weight loss are:

lymphatic drainage;
lipomodelling;
sculpting;
honey;
spot.

Each of them has its pros and cons, but they are all aimed at combating excess weight. A specialist working in a massage parlor will tell you which type of massage is suitable for a particular person.

Acupuncture

The acupuncture method came to us from China, since it is the most popular method of combating excess weight there.

Acupuncture is divided into several types, and each patient requires an individual approach.

Classic method

The specialist inserts needles into places that are directly connected to the digestive system, as well as the liver and kidneys. The functioning of these organs is normalized, and the feeling of hunger disappears. There is no pain during the procedure, and it only takes half an hour.

Faleva method

The needle is inserted into only one place, located inside the ear. This method is a blocking of hunger.

Golden needle

A needle is inserted into the point responsible for saturation, which resembles a piercing. It must be worn throughout the year without taking it off.

Vibrating massagers and muscle stimulators

If you buy a natural massager, you can lose 3 or more kg in a week, but if you buy a fake, there may be no effect, or even health problems will appear.

Types of muscle stimulators:

Electronic. They act on the muscles through impulses issued from the device. Certain muscles begin to contract intensely, due to which extra centimeters are lost.
Point-type hardware stimulators. With their help, you can quickly get rid of obesity, sagging skin, extra centimeters on the waist, hips, abdomen, and buttocks. But it is worth noting that this thing is not cheap, and not everyone can buy such a massager.
Hand massagers. Anyone can purchase this type of stimulant because the price is reasonable. The result, of course, is not as fast as, for example, in the use of acupressure stimulants.
Vibrating massagers. They affect muscles, just like electronic stimulators.
Vacuum. First, apply anti-cellulite cream to the skin, after which a vacuum massager is used. This massage helps speed up metabolism, which leads to weight loss.

Baths for weight loss

You can lose weight not only through diets and increased physical activity, but also by taking a bath.

The best baths for weight loss:

Mix a liter of milk with three tablespoons of honey and stir with water. Separately, prepare the scrub: mix 200 grams of 10% sour cream with the same amount of sea salt. Rub the problem areas and leave for 20 minutes, after which we take a honey bath.
Mix a glass of dry mustard with water until a paste-like mass is obtained. Then pour the mixture into the bath and stay in it for a maximum of 15 minutes.
Mix a glass of soda with 300 grams of table salt, pour the mixture into the bath, take it for 15 minutes.

It should be understood that without proper nutrition and a sedentary lifestyle, this method will not help, since it is just an addition to the main methods of losing weight.

Sauna for weight loss

Previously, people did not even know that you could lose weight with the help of a sauna; they only came there to relax and unwind after a busy day. Due to high temperatures, the body loses moisture, which comes out with sweat and the process of losing weight starts. This is due to the active work of the heart and increased blood flow.

But you should not get carried away with this method, as you can overheat and get serious diseases of the heart and central nervous system.

A few words about effective diets

At the moment, there are a great many different diets that promise to rid you of one to three kilograms per day. In practice, they either don't work or are unsafe. Don't know how to quickly lose 3 kg? Then pay attention to fermented milk, water, petal and buckwheat diets. They are widely known and have proven their effectiveness.

Fermented milk

This diet will not only carefully relieve you of excess weight, but also cleanse your body of toxins and waste. Its main principle is the consumption of fermented milk products for breakfast, lunch, and dinner. Kefir cleanses the body, cottage cheese saturates it well, relieving the feeling of hunger.

However, we advise you to practice it no more than once every six months. It’s even better before starting to follow this nutritional method to arrange so-called kefir fasting days at least a couple of times a week.

Water

A water diet will help you lose weight correctly and safely. It does not involve a complete refusal of food in favor of drinking only water. Not at all, you just need to drink three liters of clean water at room temperature per day. This should be done immediately before meals (30 minutes before). This means that you should eat often and in small portions.

Buckwheat

The third diet option prescribes eating buckwheat porridge, sometimes adding kefir, water or green tea to the diet. At the same time, fatty oils, salt and spices should be completely abandoned.

In this case, buckwheat is not boiled, but steamed. Thus, fiber and other microelements beneficial to the body do not disappear from it.

Petal

It is designed for 6 days and does not require you to overly restrict yourself in food. Based on the division of nutrition, the petal diet involves eating a certain product on one day:

The first day – we eat up to 500 g of boiled fish.
Second day – eat up to 1.5 clean and fresh vegetables.
Third day – we eat proteins in the form of dietary chicken (up to 500 g).
Fourth day – cook and eat porridge (up to 200 g).
Fifth day - you can eat up to 500 g of cottage cheese and wash it down with a glass of milk.
Day six – focus on fruits (no more than 1.5 kg).

All of the above diets can be followed without doing any exercise. But, as experience shows, increased physical activity complements figure correction well and enhances the overall effect of diets.

Lose 3 kg in 10 days

Losing 3 kilograms in 10 days is quite possible, without harm to your health. You just need to monitor the calories you consume; they should not exceed 1500 per day.

To do this, you need to exclude from the diet:

sweets and pasta;
sweet teas, pastries, cakes and other sweets;
fatty and fried foods;
smoked products;
canned food

Foods that can be consumed in unlimited quantities:

low-fat fish and meat;
chicken and quail eggs;
fermented milk products;
soups and borscht with a second broth;
black bread;
vegetables and fruits;
beans and nuts.

If you follow all the rules, you can get rid of an extra 3 or more kg in a week and a half.

The dangers of rapid weight loss

Each body has its own maximum weight, below which you cannot fall, so be careful in the process of losing weight. Check out the possible consequences of switching to a particular diet. Be wary of diets that require you to completely eliminate foods such as bread and fruit from your diet. Rapid weight loss, unbalanced nutrition leads to:

rapid cell aging;
headaches;
hair loss;
hormonal imbalances;
anorexia.

By 3 kg per month

To lose 3 kg in 30 days, you don’t need to exhaust yourself with hunger strikes and severely limit your food intake. It is enough to give up for a month:

of bread;
oils;
Sahara;
salt.

And the result will definitely please you.

In addition to following this diet, you need to adhere to several rules. So, to lose weight, you need to:

eat small portions, but 6 times a day, you can snack on fresh fruits, dried fruits or vegetables;
It is advisable to eat food every day at a certain time;
drink two liters of water per day;
sleep at least 8 hours.

With the help of diets, you can easily lose an extra 3 kg, but they are not suitable for everyone, since each of them has contraindications. You can choose more gentle methods of losing weight, for example, baths, saunas, various muscle stimulants, which are no less effective, but there are practically no contraindications.

Video tips on how to quickly lose weight at home

To get rid of a couple of kilograms, you don’t have to give up food or exhaust yourself in fitness centers. In order to quickly lose weight for the benefit of the body, review your usual diet. The video will show you how to do this. It describes in detail how to lose 3 kg in one week without stressing your body.

HOW TO LOSE 3 KG IN A WEEK|PP+SPORT|

Did you know that

In fact, if you only need to lose 3 kg and you have a whole week at your disposal, you can do it without dieting. Here's what you need to lose weight:

Give yourself a strict routine and stick to it every day. What is meant? Get up as early as possible, be sure to do exercises and have a good breakfast. All these simple “measures” will significantly speed up the process of weight loss.
It is recommended to start every morning with a contrast shower, and before going to bed, take a cool shower.
Before each individual meal, you should drink a glass of clean water. After dinner, it is best to drink a glass of low-fat kefir. The diet needs to be “stuffed” with a significant amount of fresh vegetables and fruits, the calorie content of which is negative.
Cut your usual portion of food by 30%. In order not to make “measurements with a ruler,” you just need to use a saucer instead of a standard plate.
All sweets will need to be either distributed to neighbors and friends, or hidden securely so that there is no temptation to pounce on delicious cookies or candies.
Before going to bed, it is recommended to briefly go out into the fresh air. Spending 15-20 minutes outside will create a real miracle.

Physical activity, exercises

Without exercise, the weight will go away, but unpleasant consequences may appear in the form of a saggy belly, flabby hips and sides.

To avoid this, add at least minimal physical activity. Yoga is good for beginners or basic strength exercises - squats 20 times 3 times a day, abs - three sets of 20 times and long (at least an hour) walks in the air.

Increasing the load (morning jogging, dancing classes 3 times a week, gymnastics with a trainer for 45 minutes a day) will help you quickly lose weight even without calorie restrictions. But the combination of a healthy diet and light exercises, morning exercises is optimal.

How it works? Diet 3 kilograms per week

About this theme

Oatmeal diet for weight loss »How rolled oats help with weight loss (menu with recipes)

Your goal is not deprivation, but nutrition and reprogramming. By nutrition I mean nutrition. By reprogramming I mean resetting your hormones, turning your genes on and off, and transforming your metabolism to change your set point. This can be achieved with a relatively simple plan.

Reduce starches and eliminate refined sugar from your diet. Eliminate: potatoes (unless they've been pre-cooked and refrigerated - this converts the starch into a beneficial nutrient called resistant starch), bread, cakes, sweets, donuts, candy, etc. Limit fruit to 0-3 servings per meal day. No other sugars or starches. The reason for this is a change in insulin metabolism.
Eat 8-12 vegetables a day. Choose dark green vegetables and try to eat 3 vegetables per meal (for all three meals a day). You need these nutrients for many reasons, but essentially they will provide your body with incredible nutrition and reprogram your genes. They are essential for permanent weight loss, don't skip them.
Consume significant amounts of omega-3 rich foods. Forget flaxseed, chia, etc. They only contain Alpha Lipoic Acid (ALA), a vitamin-like substance that is an omega-3, but you can't use it effectively. Instead, focus on the fish; Eat one serving of salmon, oysters, sardines or other low-mercury, high-omega-3 fish.

Omega-3 truly transforms the body at a fundamental level by changing the structure of cell membranes. They make hormones more effective, improve muscle mass and reduce fat, and improve heart health.

Aim for 30-50 grams of protein in all three meals, plus optional snacks (up to 150 grams per day). This is important for maintaining muscle mass and increasing satiety. Weight loss may stall or fail without it. Be sure to consume this.

Consume 30-40 grams of resistant starch daily along with probiotics. We now know from many studies that gut health is critical to weight loss and long-term health. If you've ever taken antibiotics, you probably need to replenish your gut biome to restore your microflora. More serious options include fecal transplants, but use resistant starch anyway. (This is 4 tablespoons of either raw potato starch, not flour, or plantain flour).

fast diet for a week
You can also get resistant starch from cooked and cooled (no more than one day) rice, white potatoes, and green bananas.

Don't be afraid of fat, but don't indulge in fatty foods either. Don't worry about the fat content of your food, but don't add more than 1-2 tbsp to your food. tablespoons per day of refined fats (including olive oil and butter). Unlike carbohydrates, your body has an instinct for how much fat to eat. Fat will be needed as a source of nutrition, since carbohydrates are limited. If you eat dairy, eat full-fat dairy because other types are associated with an increased risk of health problems such as cancer.

Have a cheat day. If you can't follow the plan above without a cheat day, schedule a cheat day. Eat as many carbohydrates or prohibited foods as you want, but before each meal, do one or all of the following:

Consume plenty of caffeine (200 mg)
Take 100-200 mg of P-alpha lipoic acid (required by your muscles)
Perform resistance exercises such as squats, push-ups, etc. for 90 seconds or more.
Take resistant starch (reduces negative effects on blood sugar).
Take activated charcoal (helps remove toxins from cheat foods)
Cheat days can help some people, but they can also hurt others. None of us like the feeling of giving up certain foods forever, so missing cheat days can delay your diet and also derail you from following your weight loss journey. Experiment and see what helps you lose weight easily.

The most important thing is to educate yourself. If you are 130 kg overweight, then fat accumulation is a very serious risk. In addition to significantly reducing life expectancy, this can lead to a terrible reduction in quality of life and an increased likelihood of disease. Therefore, it is worth reading a few books to learn again how to be healthy, but happy, not restrictive, not hungry. I suggest the following as a starting point, in order of priority.