Many people believe that with rapid weight loss, the pounds that have gone will return when the diet is finished, and slow weight loss helps maintain the result. This is not entirely true - if you figure out how to lose weight quickly, you can quickly shed those extra pounds for a long time.
General recommendations
If you need to lose weight urgently, follow these recommendations:
- Calculate the number of calories you consume per day.
- Subtract 500 calories from your daily requirement. You can remove more, it all depends on your weight and the period during which you want to lose weight. Do not eliminate more than 1. 1 thousand kilocalories, as this will have a negative effect on the body.
- The diet should be composed in such a way that it contains between 10 and 45% carbohydrates and 30% protein elements.
- During the week, you should do sports 3-5 times. The activities should be calculated so that for each of them approximately 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 night rest adversely affects health and increases appetite. Try to sleep half an hour longer than usual if you are thinking about how to lose weight quickly and easily.
- Avoid sugar or reduce the amount.
What to eat to lose weight quickly?
If you are looking to lose weight fast, check out the list of foods that can help you burn off the extra pounds quickly:
- Walnuts. Walnuts have a harmonious balance of fat, protein, and carbohydrates. They contain vitamin E, minerals and other useful components.
- Olive oil. This product contains omega-9 to help you lose weight.
- Integral products. Such food contains a lot of fiber, other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, beans. There are many protein elements in such foods, therefore if you use them, you can lose weight while maintaining muscle mass.
- Water. An essential drink for those who are thinking about losing weight effectively. Speeds up metabolism by 25-30%. Usually a person expends a large amount of energy to heat the water within the body to body temperature. The body works much better if you drink at least 2 liters of water a day.
Subsistence allowance
If you want to know how to lose a lot of weight, try the green juice diet. It 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. The drink for this diet is made with parsley, dill, celery, cabbage, lime, apple, and other fruits / vegetables. 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 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 fat-free kefir. It is necessary to drink the drink in 6 doses and without sugar. The advantage of such a diet is cleansing the body, effectiveness and simple implementation. You don't need to cook anything, buy a lot of products. Also, kefir contains few carbohydrates; This is one of the best drinks for those who are thinking of losing weight easily.
Another option is the chicken diet. Thanks to her, you can lose 5 kg in 5 days. The menu should include boiled skinless chicken, fruits, vegetables, and sugar-free cereals. You can eat all of the foods listed in any combination. The main thing is that at least 50% of the diet should be given to chicken. Adding salt to food is not recommended, 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 lies in the fact that it is not suitable for followers of vegetarianism, because there is chicken in the diet.
Sport activities
Some are not enough for those who know how to lose weight quickly and effectively. Sports are required, even at home. This will not only help you shed the extra pounds, but it will 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 your right foot forward. Keep your back straight. Lower your torso until both legs are at a right angle. After a pause, return your right leg to the starting position. Repeat the step, just with your left foot. Enough 3 approaches 10 times.
- Squat down. Spread your feet shoulder-width apart, place your arms at your sides. Do a slow squat with your arms extended in front of you. Keep your back straight and tighten your abs. Squat down until your thighs are parallel to the floor. The knees should be directed towards the toes, without protruding beyond them. Perform 3 sets of 15 reps.
- Dynamic plank. Bring your legs and hands together as far apart as possible. The torso must be straight. Jump with 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 make your own diet and increase physical activity by doing a variety of sports exercises at home.