Many people believe that if you lose weight quickly, the pounds you lost will come back after the diet, and losing weight slowly will help maintain the result. This is not entirely true - figuring out how to lose weight quickly will be a quick way to 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 more with you - it all depends on your weight and the length of time you want to lose weight. Do not take away more than 1, 1 thousand kilocalories, as this will have a negative effect on the body.
- The diet should be formulated so that it contains 10-45% carbohydrates and 30% protein elements.
- You need to exercise 3-5 times during the week. Activities should be calculated 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 and eats more food.
- Sleep well. Lack of sleep has a negative impact on health and increases appetite. Try to sleep half an hour longer than usual when thinking about how to lose weight quickly and easily.
- Avoid sugar or reduce the amount.
What to Eat for Fast Weight Loss?
If you're looking for a way to lose weight fast, check out the list of foods that can help you burn extra pounds quickly:
- Nuts. Nuts have a harmonious balance of 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 and other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, beans. Such foods contain a lot of protein elements. Hence, when you use them, you can lose weight while maintaining muscle mass at the same time.
- Water. A must-have drink for those thinking about how to lose weight effectively. Accelerates metabolism by 25-30%. Usually, a person spends a lot of energy heating the water in the body to body temperature. The body works much better if you drink at least 2 liters of water a day.
Diets
If you want to understand how to lose a lot of weight, try the green juice diet. With this you can lose 3 kg in no time at all. It must be observed for at least 3 days, but not longer than 7 days. The drink for this diet is prepared from parsley, dill, celery, cabbage, lime, apple and other vegetables / fruits. All the ingredients in the drink should be green. This juice contains vitamin C, folic acid, antioxidant elements. In addition, it removes toxins, poisonous elements from the body, improves gastrointestinal function and metabolism. The disadvantage of such a cocktail is its unusual taste, which some will not like.
An alternative way to lose weight quickly is through a kefir diet. With it you can 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 in 6 cans and without sugar. The pluses of such a diet is cleansing of the body, effectiveness and ease of implementation. You don't have to cook anything, buy a lot of products. Plus, kefir is low in carbohydrate elements - this is one of the best drinks for those 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 cooked skinless chicken, unsweetened fruits, vegetables, and cereals. You can eat any combination of any of the listed foods. The main thing is that at least 50% of the diet should be given to chicken meat. It is not recommended to add salt to dishes, use other spices. 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 vegetarian supporters since chicken is included in the diet.
Sports
Some are not enough for those who know how to lose weight quickly and effectively. Exercise is required, including at home. Not only will this help you shed extra pounds, but it will also improve your mood and reduce the chance of chronic illness.
The best exercises for those looking for easy weight loss:
- Lunges. Stand up straight with your feet hip-width apart. Put your hands on your hips and step forward with your right foot. Keep your back straight. Lower your torso until both legs are at right angles. After a break, bring your right leg back to the starting position. Repeat the step with your left foot only. Enough 3 approaches 10 times.
- Squat. Put your feet shoulder width apart and place your arms on your sides. Do a slow squat with your arms outstretched. Keep your back straight and tone your abs. Squat down until your thighs are parallel to the floor. The knees should point towards the toes and not protrude beyond them. Do 3 sets of 15 reps.
- Dynamic board. Put your legs together and place your hands as far apart as possible. The trunk should be straight. Jump with 2 feet, return to the starting position. Tighten your abs, tone 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 positive. All you need to do is work out your own diet and increase physical activity by doing a variety of sports exercises at home.