Many people believe that with rapid weight loss, the weight that has been lost will come back again when the diet is over, and slow weight loss helps maintain the results. This is not entirely true - if you know how to lose weight fast, you can quickly lose that excess weight for a long time.
General recommendations
If you really need to lose weight, follow these recommendations:
- Count 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 period in which you want to lose weight. Do not take more than 1. 1 thousand kilocalories, as this will adversely affect the body.
- The diet should be structured 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. Activity must 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 a night's rest negatively affects health and increases appetite. Try sleeping half an hour longer than usual if you're thinking about how to lose weight quickly and easily.
- Avoid sugar or reduce the amount.
What to eat to lose weight fast?
If you're looking for a way to lose weight really fast, check out this list of foods that can help you burn those extra pounds fast:
- Crazy. Nuts have a harmonious balance of elements of fat, protein, carbohydrates. They contain vitamin E, minerals and other beneficial components.
- Olive oil. This product contains omega-9 to help you lose weight.
- Whole grain products. Such foods contain a lot of fiber, other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, nuts. There are a lot of protein elements in these foods, therefore, if you use them, you can lose weight while maintaining muscle mass.
- Water. An indispensable drink for those who are thinking how to lose weight effectively. Makes metabolism 25-30% faster. Usually, a person spends a large amount of energy to heat the water in the body to body temperature. The body works much better if you drink at least 2 liters of water every day.
Diet
If you want to understand how to lose a lot of weight, try the green juice diet. This allows you to lose 3 kg in a short time. It should be observed for at least 3 days, but not more than 7 days. This diet drink is made from parsley, dill, celery, cabbage, lime, apples and other vegetables / fruits. All ingredients included in the drink must 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 digestive tract, metabolism. The downside of such a cocktail is its unusual taste, which some people don't like.
An alternative way to lose weight fast 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 lean kefir. You need to drink the drink in 6 doses, and without sugar. The advantages of the diet are cleansing the body, its effectiveness, and its implementation is simple. You do not need to cook anything, buy a lot of products. Also, kefir contains a small amount of carbohydrate elements - it is one of the best drinks for those who are thinking how to lose weight simply.
Another option is the chicken diet. Thanks to him, you can lose 5 kg in 5 days. The menu should include boiled chicken without skin, 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 chickens. 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 that lies in the fact 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 necessary 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 chances of developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Lungs. Stand straight with your feet hip-width apart. Place your hands on your hips and step your right foot forward. Keep your back straight. Lower your body until your legs form a right angle. After a pause, return your right leg to the starting position. Repeat the steps, only with your left leg. Just 3 approaches 10 times.
- Squat down. Spread your legs shoulder-width apart, place your hands by your sides. Do a slow squat with your arms outstretched in front of you. Keep your back straight and tighten your abs. Squat until your thighs are parallel to the floor. Knees should be directed toward the toes, not protruding beyond them. Do 3 sets of 15 reps.
- Dynamic board. Place your feet together and put your hands as far apart as possible. The torso should be straight. Jump on 2 legs, return to starting position. Tighten your tummy, tighten your tummy. Do the exercise 25-30 times.
When asked whether it is possible to lose weight in 3-7 days, the answer is definitely positive. You only need to adjust your diet and increase physical activity by doing various sports exercises at home.