Many people believe that with rapid weight loss, the pounds that are gone will come back again when the diet ends, and that slow weight loss helps maintain the results. This is completely trueNo - if you know 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 recommendations:
- Calculate the number of calories you consume per day.
- Subtract 500 calories from your daily requirement. You can take more - it all depends on your weight and the duration during which you want to lose weight. 1. Do not take more than 1 thousand kilocalories, because it will have a bad effect on the body.
- The diet should be designed in such a way that it contains 10-45% carbohydrate and 30% protein content.
- During the week, you need to do sports 3-5 times. 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, the person gains weight, he eats more.
- Sleep well. Lack of night rest negatively affects health and increases appetite. If you are looking to lose weight quickly and easily, try sleeping half an hour more than usual.
- Avoid sugar or reduce the amount.
What to eat for fast weight loss?
If you want to lose weight very quickly, check out the list of foods that can help you burn extra pounds quickly:
- Nuts. Nuts have a harmonious balance of fat, protein, carbohydrate elements. They contain vitamin E, minerals and other useful components.
- Olive Oil. This product contains Omega-9 to help you lose weight.
- Whole grain products. Such food contains a lot of fiber, other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, beans. Such food contains a lot of protein content, so if you use them, you can lose weight while maintaining muscle mass.
- Water. An indispensable drink for those who are thinking of losing weight effectively. Accelerates metabolism by 25-30%. Typically, a person can warm the water inside the body to body temperature. Expends a large amount of energy for the body. If you drink at least 2 liters of water daily then the body works much better.
Diet
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 should be observed for at least 3 days, but not 7No more than days. The drink for this diet is prepared from the fruits of parsley, dill, celery, cabbage, lime, apple and other vegetable/fruits. All the ingredients included in the drink should be green. This juice contains vitamin C, folicContains acids, antioxidant elements. In addition, it removes toxins, toxins from the body, improves the functioning of the gastrointestinal tract, metabolism. The downside of such a cocktail is its unusual taste, which some likewill not come.
An alternative way to lose weight quickly is the kefir diet. This 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 drink the drink in 6 doses and without sugarK need to drink. The plus of such a diet is cleansing of the body, effectiveness and simple implementation. You do not need to cook anything, buy a lot of products. In addition, kefir contains few carbohydrate elements - it is thoseOne of the best drinks for people who are wondering how to lose weight.
Another option is the chicken diet. Thanks to it, you can lose 5 kg in 5 days. The menu should include boiled skinless chicken, uncooked fruits, vegetables, cereals. You can eat all the listed foods in any combination. Can eat. 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 those who are hungryThinking about losing weight at home without fighting. The chicken diet has only one drawback, and it lies in the fact that it is not suitable for adherents of vegetarianism, 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 necessary to play sports even at home. It will not only help you get rid of extra pounds, but also improve your moodand reduce the chances of developing chronic diseases.
Best exercises for those looking for easy weight loss:
- Lunges. Stand up straight with your feet hip-width apart. Place your hands on your hips and point your right foot in front. Keep your back straight. Lower your torso until both feet are on the same side. Do not make a right angle. After a pause, return your right leg to the starting position. Repeat the step, with your left leg only. Enough 3 reaches 10 times.
- Squat. Stand with your feet shoulder-width apart, your arms at your sides. Perform a slow squat with your arms in front of you. Keep your back straight and your abs tight. Squat down until yourThighs should not be parallel to floor. Knees should be directed toward toes, not forward from them. Do 3 sets of 15 reps.
- Dynamic plank. Keep your feet together and your hands as far apart as you can. Torso should be straight. Jump with 2 feet, return to starting position. Tighten your abs, tighten your abs. Exercise 25Do -30 times.
When asked if it is possible to lose weight in 3-7 days, the answer is clearly positive. You just need to work on your diet and increase physical activity by doing a variety of sports exercises at homeWill happen.