Many people believe that with rapid weight loss, the weight lost will return when the diet is over and slow weight loss helps maintain the result. This is not entirely true - if you understand how to lose weight fast, 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 need. You can get more - it all depends on your weight and the period during which you want to lose weight. Do not remove more than 1, 1 thousand calories, as this will have a negative effect on the body.
- The diet should be composed in such a way that it contains 10-45% carbohydrates and 30% protein elements.
- During the week, you should do sports 3-5 times. Activities should be calculated so that for each of them burns about 600 kg of calories.
- Try not to get into stressful situations. Due to stress, a person gains weight, consumes more food.
- Good sleep. Lack of night rest negatively affects health and increases appetite. Try to get half an hour more sleep 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 to lose weight fast, take a look at the list of foods that can help you lose extra pounds fast:
- NUTS. Walnuts have a harmonious balance of fats, proteins, carbohydrates. They contain vitamin E, minerals and other useful ingredients.
- 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 is a lot of protein in these foods, so if you use them, you can lose weight while maintaining muscle mass.
- Water. An essential drink for those who are thinking about how to lose weight effectively. Makes metabolism 25-30% faster. Usually, a person spends a large amount of energy to heat water in the body at 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 pounds in no time. Must be observed for at least 3 days, but not more than 7 days. The drink for this diet is made from parsley, dill, celery, cabbage, lime, apple and other fruit / vegetable fruits. All ingredients in the drink must be green. This juice contains vitamin C, folic acid, antioxidants. In addition, it removes toxins, toxic elements from the body, improves the function of the gastrointestinal tract, metabolism. The disadvantage of such a cocktail is its unusual taste, which some will not like.
An alternative way to lose weight fast is the kefir diet. It will allow you to lose 2-5 pounds in 3 days. Every day you should drink 1. 5 liters of zero fat kefir. You should drink the drink in 6 doses and without sugar. The advantage of such a diet is the cleansing of the body, the effectiveness and the simple application. You do not 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 about how to lose weight simply.
Another option is the chicken diet. Thanks to it, you can lose 5 pounds in 5 days. The menu should include boiled chicken without skin, fruit without sugar, vegetables, cereals. You can eat all the listed foods in any combination. The main thing is that at least 50% of the diet should be given to the chicken. Adding salt to food, using other spices is not recommended. This diet is ideal for those who are thinking about how to lose weight at home without fighting hunger. The chicken diet has only one drawback, and lies in the fact that it is not suitable for vegetarians because there is chicken in the diet.
Athletic activities
Some are not enough for those who understand how to lose weight quickly and effectively. You need to play sports, even at home. This will not only help you lose extra pounds, but also improve your mood and reduce the chance of developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Lunges. Stand up straight with your legs hip-width apart. Place your hands on your hips and walk forward with your right foot. Keep your back straight. Lower your torso until both legs are at a right angle. After a pause, return your right foot to its original position. Repeat the step, only with your left foot. Enough 3 approaches 10 times.
- Squat. Spread your legs shoulder width apart, place your hands on your sides. Do a slow squat with your hands in front of you. Keep your back straight and tighten your abs. Squat until your thighs are parallel to the floor. The knees should point toward the toes, not protrude beyond them. Perform 3 sets of 15 repetitions.
- Dynamic board. Put your feet together and place your hands as far apart as possible. The trunk must be straight. Jump with 2 feet, return to starting position. Tighten your abs, tighten your stomach. Do the exercise 25-30 times.
When asked if it is possible to lose weight in 3-7 days, the answer is clearly yes. You just have to exercise your diet and increase your physical activity by doing a variety of sports at home.