Many people believe that with rapid weight loss, the lost pounds will return again when the diet is over, and slow weight loss helps maintain the result. This is not entirely true - if you figure out how to lose weight fast, you can get rid of those extra pounds fast for a long time.
General recommendations
If you need to lose weight urgently, follow these tips:
- Calculate the number of calories you eat per day.
- Subtract 500 calories from your daily requirement. You can take more away - it all depends on your weight and how long you want to lose weight. Do not take more than 1. 1 thousand kilowatts, as this will adversely affect the body.
- The diet should consist of 10-45% carbohydrate and 30% protein elements.
- During the week, you need to do sports 3-5 times. Activities should be calculated in such a way that each burns approximately 600 kilowatts.
- Try not to get into stressful situations. Due to stress, a person gains weight, eats more food.
- Sleep well. Lack of night rest has a negative impact on health and increases appetite. Try to sleep half an hour more 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 for how to lose weight very fast, check out the list of foods that will help you burn extra pounds fast:
- Nuts. The elements of fat, protein, carbohydrates in nuts have a harmonious balance. 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 food contains a lot of fiber, other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, beans. Such food contains a lot of protein elements, therefore, 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. Normally, a person spends a lot of energy to heat the water inside the body to body temperature. The body works much better if you drink at least 2 liters of water every day.
Diets
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 no time. It must be observed for at least 3 days, but not more than 7 days. The drink for this diet is prepared from parsley, dill, celery, cabbage, lime, apple and other fruits / vegetables. All ingredients contained in the drink should 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 disadvantage of such a cocktail is its unusual taste, which some do not like.
Another way to lose weight fast is kefir diet. It will allow you to lose 2-5 kg in 3 days. Every day you need to drink 1. 5 liters of zero fat kefir. You need to drink the drink in 6 doses, and without sugar. The main thing about such a diet is to cleanse the body, efficiency and simple application. You do not need to cook anything, buy a lot of products. Also, kefir does not contain many carbohydrate elements - this is one of the best drinks for those who are thinking about how to simply lose weight.
Another option is the chicken diet. Thanks to it, you can lose 5 kg in 5 days. The menu should include skinless cooked chicken, unsweetened fruit, vegetables, cereals. You can eat all of the listed foods in any combination. The main thing is that chicken should be given at least 50% of the diet. It is not recommended to add salt to food, use other flavorings. This diet is great for those who are thinking about how to lose 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 fans of vegetarianism, because chicken is in the diet.
Sports activities
Some are not enough for those who understand how to lose weight fast and effectively. He is required to play sports, even at home. Not only will this help you get rid of extra pounds, but it will also improve your mood and reduce the likelihood of you developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Lunch. Stand up straight with your feet hip-width apart. Place your hands on your hips and step with your right foot towards the forehead. Keep your back straight. Lower your torso until both feet form a right angle. After a break, return your right foot to the starting point. Repeat the step, with only your left foot. Enough 3 approaches 10 times.
- Squat. Set your shoulders shoulder width apart, place 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 knees should be directed towards the toes, without protruding above them. Make 3 sets of 15 reps.
- Dynamic plank. Put your feet together and place your hands as far apart as possible. The torso should be straight. Jump with 2 feet, return to starting position. Tighten your abs, tighten your stomach. Repeat the exercise 25-30 times.
When asked if it is possible to lose weight in 3-7 days, the answer is undoubtedly positive. You just need to work out your own diet and increase physical activity by doing various sports exercises at home.