Many people believe that with rapid weight loss, the pounds that have gone away will come back again when the diet is over, and slow weight loss helps maintain the result. This is not entirely true: if you understand how to lose weight quickly, you can quickly get rid of those extra pounds for a long time.
General recommendations
If you urgently need to lose weight, follow these tips:
- Calculate the number of calories you consume per day.
- Subtract 500 calories from your daily requirement. You can take away more - it all depends on your weight and the period during which you want to lose weight. Do not take off more than 1, 1 thousand kilocalories, as this will have a negative effect on the body.
- The diet should be composed in such a way that it contains 10-45% carbohydrates and 30% protein elements.
- During the week, you need to do sports 3-5 times. The activities should be calculated so that for each of them about 600 kilocalories are burned.
- Try not to get into stressful situations. Due to stress, a person gains weight, consumes more food.
- Sleep well. Lack of night rest adversely affects health and increases appetite. Try to get half an hour longer sleep than usual if you are thinking about how to lose weight quickly and easily.
- Avoid sugar or reduce the amount.
What to eat to lose weight fast?
If you are looking for how to lose weight very fast, check out the list of foods that can help you burn the extra pounds fast:
- Peanuts. Nuts have a harmonious balance of fat, protein and carbohydrate elements. They contain vitamin E, minerals and other useful components.
- Olive oil. This product contains omega-9 to help you lose weight.
- Wholemeal products. Such food contains a lot of fiber, other useful elements (potassium, magnesium, selenium).
- Eggs, meat and fish, beans. There are a lot of protein elements in such food, so if you use them, you can lose weight while maintaining muscle mass.
- Water. An indispensable drink for those who are thinking about how to lose weight effectively. It makes your metabolism 25-30% faster. Usually, a person spends a large amount of energy to heat the water inside the body to body temperature. The body works much better if you drink at least 2 liters of water a day.
diets
If you want to understand how to lose a lot of weight, try the green juice diet. It allows you to lose 3 kg in no time. It must be observed for at least 3 days, but not more than 7 days. The drink for this diet is prepared with parsley, dill, celery, cabbage, lime, apple and other vegetable / fruit fruits. All ingredients included in the drink should be green. This juice contains vitamin C, folic acid, antioxidant elements. In addition, it removes toxins, toxic elements from the body, improves the functioning of the gastrointestinal tract, metabolism. The minus of such a cocktail is its unusual taste, which some will not like.
An alternative way to lose weight quickly is a kefir-based diet. It will allow you to lose 2-5 kg in 3 days. Every day you need to drink 1. 5 liters of zero-fat kefir. You must drink the drink in 6 doses and without sugar. The advantage of such a diet is cleansing of the body, effectiveness and simple implementation. You don't have to cook anything, buy a lot of products. In addition, kefir contains few elements of carbohydrates - this is one of the best drinks for those who are thinking about how to simply lose weight.
Another option is the chicken diet. Thanks to her, you can lose 5 kg in 5 days. The menu should include skinless boiled chicken, unsweetened fruit, vegetables, cereals. You can eat all the foods listed in any combination. The main thing is that at least 50% of the diet should be given to chicken. It is not recommended to add salt to food, use other seasonings. This diet is great for anyone thinking about how to lose weight at home without fighting hunger. The chicken diet has only one drawback, and that is that it is not suitable for vegetarians, because there is chicken in the diet.
Sports activities
Some are not enough for those who understand how to lose weight quickly and effectively. It is mandatory to play sports, even at home. This will not only help you get rid of the extra pounds, but it will also improve your mood and reduce the likelihood of developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Lunges. Stand with your feet hip-width apart. Put your hands on your hips and step with your right foot forward. Keep your back straight. Lower your torso until both legs form a right angle. After a pause, bring your right leg back to the starting position. Repeat this step, with the left foot only. Enough 3 approaches 10 times.
- Squat. Put your feet shoulder-width apart, put your arms at your sides. Do a slow squat with your arms outstretched in front of you. Keep your back straight and squeeze your abs. Squat until your thighs are parallel to the floor. The knees must be directed towards the toes, without protruding further. Do 3 sets of 15 reps.
- Dynamic dashboard. Put your legs together and put your hands as far apart as possible. The torso should be straight. Jump with 2 feet, return to the starting position. Tighten the abs, tighten the stomach. Perform the exercise 25-30 times.
When asked whether it is possible to lose weight in 3-7 days, the answer is unequivocally positive. You just need to work out your diet and increase physical activity by performing a variety of sports exercises at home.