Many people believe that with rapid weight loss, the pounds that have gone away will return again when the diet is over, and slow weight loss helps to maintain the result. This is not entirely true - if you figure out 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 away more - it all depends on your weight and the period during which you want to lose weight. Do not take away more than 1. 1 thousand kilocalories, as this will have a bad effect on the body.
- The diet should be composed in such a way that it contains 10-45% carbohydrate and 30% protein elements.
- During the week, you need to do sports 3-5 times. Exercises should be designed so that approximately 600 kilocalories are burned for each of them.
- Try not to get into stressful situations. Due to stress, a person gains weight, consumes more food.
- Sleep well. Lack of night rest negatively affects health and increases appetite. Try to sleep half an hour more than usual if you are thinking about how to lose weight quickly and easily.
- Avoid sugar or reduce the amount.
What to eat for fast weight loss?
If you are looking for how 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. There are a lot of protein elements in such food, therefore, if you use them, you can lose weight while maintaining muscle mass.
- Water. An indispensable drink for those who are thinking how to effectively lose weight. Makes 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 daily.
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 no more than 7 days. The drink for this diet is prepared from 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 downside of such a cocktail is its unusual taste, which some will not like.
An alternative way to lose weight quickly is a kefir 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 need to drink the drink in 6 doses, and without sugar. The advantage of such a diet is to cleanse the body, effectiveness, and simple implementation. You do not need to cook anything, purchase a lot of products. Also, kefir contains few carbohydrate elements - this is one of the best drinks for those who are thinking how to lose weight simply.
Another option is the chicken diet. Thanks to her, you can lose 5 kg in 5 days. The menu should include boiled skinless chicken, unsweetened fruits, vegetables, cereals. You can eat all of the listed foods 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 those who are thinking how to lose weight at home without fighting hunger. 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 required to play sports, even at home. This will not only help you get rid of extra pounds, but also improve your mood and reduce the likelihood of developing chronic diseases.
The 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 step with your right foot towards the front. Keep your back straight. Lower your torso until both legs form a right angle. After a pause, return your right leg to the starting position. Repeat the step, only with your left foot. Enough 3 approaches 10 times.
- Squat. Set your feet shoulder-width apart, place your arms at your sides. Do a slow squat with your arms out in front of you. Keep your back straight and tighten your abs. Squat until your thighs are parallel to the floor. The knees should be directed towards the toes, not protruding beyond them. Perform 3 sets of 15 reps.
- Dynamic plank. Place your legs together and place your hands as far apart as possible. The torso should be straight. Jump with 2 feet, return to the starting position. Tighten your abs, tighten your stomach. Do the exercise 25-30 times.
When asked whether it is possible to lose weight in 3-7 days, the answer is unequivocally positive. You only need to work out your own diet and increase physical activity by performing a variety of sports exercises at home.