How to lose weight fast

Many people believe that with rapid weight loss, the pounds that have been lost will be restored when the diet is over and slow weight loss helps to 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.

fat woman wants to lose weight

General recommendations

If you urgently need to lose weight, follow these recommendations:

  1. Calculate the number of calories you consume per day.
  2. Subtract 500 calories from your daily requirement. You can lose more - it all depends on your weight and the period during which you want to lose weight. Do not take more than 1. 1 thousand kilocalories, as this will have a bad effect on the body.
  3. The diet should be composed in such a way that it contains 10-45% carbohydrates and 30% protein elements.
  4. During the week, you should do sports 3-5 times. Activities should be calculated so that for each of them approximately 600 kilocalories are burned.
  5. Try not to get into stressful situations. Due to stress, a person gains weight, consumes more food.
  6. Sleep well. 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.
  7. Avoid sugar or reduce the amount.

What should you eat for rapid weight loss?

If you are looking for ways to lose weight fast, check out the list of foods that can help you burn extra pounds fast:

  1. Nuts. Walnuts have a harmonious balance of elements of fat, protein, carbohydrates. They contain vitamin E, minerals and other beneficial ingredients.
  2. Olive oil. This product contains omega-9 to help you lose weight.
  3. Cereal products. Such a food contains a lot of fiber, other useful elements (potassium, magnesium, selenium).
  4. Eggs, meat and seafood, beans. There are many protein elements in such a food, therefore, if you use them, you can lose weight while maintaining muscle mass.
  5. Water An essential drink for those who are thinking about how to lose weight effectively. Makes metabolism 25-30% faster. Usually, a person expends a large amount of energy to heat 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. Allows you to lose 3 kg in a short time. 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 vegetable / fruit fruits. All ingredients included 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 downside of such a cocktail is its unusual taste, which some will not like.

An alternative way to lose weight fast is the kefir diet. This will allow you to lose 2-5 kg 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 plus of such a diet is body cleansing, effectiveness and simple implementation. You do not need to cook anything, buy a lot of products. Also, kefir contains few carbohydrate elements - 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 her, you can lose 5 kg in 5 days. The menu should contain skinless boiled chicken, unsweetened fruits, vegetables, cereals. You can eat all the foods listed in any combination. The main thing is that at least 50% of the diet should be given to chicken. It is not recommended to add salt to food, use other spices. 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 lies in the fact that it is not suitable for vegetarians because 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. This will not only help you get rid of excess pounds, but also improve your mood and reduce the likelihood of developing chronic diseases.

Best exercises for those looking for easy weight loss:

  1. Lunges. Stand up straight with your legs open at hip width. Place your hands on your hips and open with your right foot towards the front. Keep your back straight. Lower your torso until both legs form a right angle. After a pause, return your right foot to the starting position. Repeat the step, with your left foot only. 3 approaches 10 times are enough.
  2. Squat. Place your feet shoulder-width apart, place your arms at your sides. Do a slow squat with the arms forward. Keep your back straight and tighten your abdomen. Squat until your thighs are parallel to the floor. The knees should point towards the toes, not protrude beyond them. Perform 3 sets of 15 reps.
  3. Dynamic board. Put your feet together and place your hands as far apart as possible. The bust should be straight. Jump with 2 feet, return to starting position. Tighten the abdomen, tighten the stomach. Do the exercise 25-30 times.

When asked if it is possible to lose weight within 3-7 days, the answer is undoubtedly positive. You just have to work on your diet and increase your physical activity by doing a variety of sports exercises at home.