Many people believe that rapid weight loss, lost weight will return at the end of the diet, and slow weight loss helps maintain results. This is not entirely true - if you figure out how to lose weight quickly, you can quickly get rid of that 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 needs. You can eat more - it all depends on your weight and how long you want to lose weight. Do not take away more than 1. 1 thousand kilocalories, as this will have an adverse effect on the body.
- The diet should be established in a way that has 10-45% carbohydrates and 30% protein.
- During the week, you need to exercise 3-5 times. Activities must be calculated so that each activity burns about 600 kilocalories.
- Try not to get into a stressful situation. Due to stress, a person gains weight, consuming more food.
- Good night. Lack of rest at night negatively affects health and increases appetite. Try to sleep half an hour more than usual if you are thinking of a quick and easy way to lose weight.
- Avoid sugar or reduce intake.
What to eat to lose weight fast?
If you're looking to lose weight fast, check out this list of foods that can help you burn extra pounds fast:
- Nuts. Nuts have a harmonious balance between 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.
- Whole grain products. Such foods contain a lot of fiber, other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, beans. There are a lot of protein elements in such foods, so if you use them, you can lose weight and still maintain muscle mass.
- Country. An indispensable drink for those who are wondering how to lose weight effectively. Makes metabolism 25-30% faster. Normally, a person spends a large amount of energy heating the water inside the body to body temperature. The body works much better if you drink at least 2 liters of water a day.
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 a short time. It must be observed for at least 3 days, but not more than 7 days. This diet drink is made with parsley, dill, celery, cabbage, lemon, apple and other veggie/vegetable fruits. All ingredients contained in the drink must be green. This juice contains vitamin C, folic acid, antioxidant factors. In addition, it removes toxins, toxic elements from the body, improves the activity 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 the kefir diet. It will allow you to lose 2-5 kg in 3 days. Every day you need to drink 1. 5 liters of fat-free kefir. You need to drink the drink with 6 doses, and without sugar. The plus point of such a diet is to purify the body, effective and simple to implement. You do not need to cook anything, buy a lot of products. In addition, kefir is low in carbohydrates - this is one of the best drinks for those who are thinking of a simple way to lose weight.
Another option is a chicken diet. Thanks to her, you can lose 5 kg in 5 days. The menu should include skinless boiled chicken, unsweetened fruits, vegetables, cereals. You can eat all of the foods listed in any of the combinations. The main thing is that at least 50% of the ration should be given to chicken. Do not add salt to food, use other spices. 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 is that it is not suitable for vegetarians, since 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. Not only will this help you lose weight, but it will also improve your mood and reduce your chances of chronic diseases.
The best exercises for people who want to lose weight easily:
- Lung. Stand straight with your feet hip-width apart. Place 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 pausing, bring your right foot back to the starting position. Repeat the step, with only your left foot. Enough 3 approaches 10 times.
- Squat. Place your feet shoulder-width apart, placing your arms at your sides. Perform 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 knee should point towards the toes, not sticking out. Do 3 sets of 15 times.
- Moving plank. Put your feet together and place your hands as far away as possible. Body should be straight. Jump with 2 feet, return to the starting position. Squeeze the abdominal muscles, pull the abdomen. Do the exercise 25-30 times.
When asked if it is possible to lose weight in 3-7 days, the answer is absolutely positive. You just need to build your own diet and increase movement by doing many exercises at home.