Many people believe that with rapid weight loss, the pounds that have been lost will come back after the diet is over, and slow weight loss helps maintain the result. This is not quite true - if you figure out how to lose weight fast, you can quickly get rid of those extra pounds for a long time.
General recommendations
If you have an urgent need to lose weight, follow these recommendations:
- Calculate the number of calories you eat per day.
- Subtract 500 calories from your daily requirement. You can take more - it all depends on your weight and when you want to lose the weight. Do not take more than 1. 1 thousand kilocalories, as it will have a bad effect on the body.
- The diet should be composed so that it contains 10-45% carbohydrates and 30% protein elements.
- During the week you need to exercise 3-5 times. Activities should be calculated in such a way that for each of them about 600 kilocalories are burned.
- Try not to find yourself in stressful situations. Due to stress, a person gains weight, consumes more food.
- Sleep well. Lack of nighttime rest negatively affects health and increases appetite. Try to get half an hour more sleep than usual if you are thinking about losing 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 super fast, check out the list of foods that can help you burn extra pounds fast:
- Nuts. Nuts have a harmonious balance between lipids, proteins and 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. These foods contain a lot of fiber, other useful elements (potassium, magnesium, selenium).
- eggs, meat and seafood, beans. These foods contain many protein elements. Therefore, if you use them, you can lose weight while maintaining muscle mass.
- The water. An essential drink for those who are thinking about losing weight effectively. Makes metabolism 25-30% faster. Usually, a person expends 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 per 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 should be observed for at least 3 days, but not more than 7 days. The drink for this diet is prepared from parsley, dill, celery, cabbage, lime, apple and other fruits / vegetables. All the 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 downside of such a cocktail is its unusual taste, which some will not like.
Another way to lose weight fast is on a kefir diet. It will allow you to lose 2 to 5 kg in 3 days. Every day you need to drink 1. 5 liters of fat-free kefir. You should drink the drink in 6 doses, and without sugar. The advantage of such a diet is to purify the body, to be effective, and simple to implement. You don't need to cook anything, buy a lot of products. In addition, kefir contains few carbohydrate elements - it is one of the best drinks for those who are thinking of losing weight simply.
Another option is the chicken diet. Thanks to it, you can lose 5 kg in 5 days. The menu should include boiled skinless chicken, unsweetened fruits, vegetables and grains. You can eat all of the foods listed in any combination. The main thing is that at least 50% of the diet is given to chicken. It is not recommended to add salt to food, use other seasonings. This diet is ideal for those who are thinking of losing weight at home without fighting hunger. The chicken diet has only one drawback, and it is that it is not suitable for followers of vegetarianism, because there is chicken in the diet.
Sporting activities
Some are not enough for those who understand how to lose weight quickly and effectively. It is compulsory to play sports, even at home. It will not only help you get rid of extra pounds, but also improve your mood and reduce the risk of developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Slits. Stand up straight with your feet hip-width apart. Place your hands on your hips and step forward with your right foot forward. Keep your back straight. Lower your torso until both legs form a right angle. After a break, bring your right leg back to the starting position. Repeat the step, only with your left foot. Enough 3 approaches 10 times.
- Squat. Spread your feet shoulder-width apart, place your arms at your sides. Do a slow squat with your arms in front of you. Keep your back straight and contract your abs. Squat down until your thighs are parallel to the floor. The knees should point towards the toes, without going beyond them. Perform 3 sets of 15 repetitions.
- Dynamic board. Place your legs together and place your hands as far as possible. The torso should be straight. Jump to 2 feet, return to the starting position. Tighten your abs, tighten your stomach. Do the exercise 25 to 30 times.
When asked if it is possible to lose weight in 3-7 days, the answer is unequivocally positive. You just need to develop your own diet and increase your physical activity by performing a variety of sports exercises at home.