Many people think that the pounds that have gone away return again when the diet is over with fast weight loss and slow weight loss helps maintain the result. This is not entirely true - if you find out how to lose weight fast, you can quickly get rid of those extra pounds in a long time.
General recommendations
If you need to lose weight immediately, follow these recommendations:
- Calculate the number of calories you eat per day.
- Subtract 500 calories from your daily needs. You can take more away - it all depends on your weight and the period when you want to lose weight. Do not take away more than 1, 1 thousand kilocalories as this will have a bad effect on the body.
- The diet should be composed in such a way that it contains 10-45% carbohydrate and 30% protein elements.
- During the week you should play sports 3-5 times. The activities must be calculated so that for each of them approx. 600 kilocalories.
- Try not to get into stressful situations. Due to stress, a person gains weight, consumes more food.
- Sleep well. Lack of night rest negatively affects 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 can help you burn extra pounds fast:
- Nuts. Nuts have a harmonious balance between fat, protein, carbohydrate elements. They contain vitamin E, minerals and other useful components.
- Olive oil. This product contains omega-9 which helps you to lose weight.
- Whole grain 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, so if you use them, you can lose weight while maintaining muscle mass.
- Water. An indispensable drink for those who are considering how to lose weight effectively. Makes metabolism 25-30% faster. Usually a person spends a large amount of energy on heating the water inside the body to 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, try the green juice diet. It allows you to lose 3 kg in no time. It should 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 fruits of vegetables / fruits. 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 function of the gastrointestinal tract, metabolism. The downside of such a cocktail is its unusual taste, which some do not like.
An alternative way to lose weight fast is a kefir diet. It allows you to lose 2-5 kg in 3 days. Every day you should drink 1, 5 liters of kefir without fat. You should drink the drink in 6 doses and without sugar. The advantage of such a diet is to cleanse the body, efficiency and simple implementation. You do not have to cook, buy many products. Kefir also contains few carbohydrate elements - this is one of the best drinks for those who are thinking about how to just lose weight.
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, grains. You can eat all the mentioned foods in any combination. The most important 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 it lies in the fact that it is not suitable for supporters of vegetarianism because there is chicken in the diet.
Sports activities
Some are not enough for those who understand how to lose weight fast and effectively. It is necessary to play sports, even at home. This not only helps you get rid of extra pounds, but also improves your mood and reduces the likelihood of developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Lunges. Stand up straight with your feet apart. Place your hands on your hips and step with your right foot forward. Keep your back straight. Lower your torso until both legs form a right angle. After a break, return your right leg to the starting position. Repeat the step, only with your left foot. Enough 3 approaches 10 times.
- Squat. Put your feet shoulder-width apart, placing your arms at your sides. Do a slow squat with your arms out in front of you. Keep your back straight and tighten your abdominal muscles. Squat until the thighs are parallel to the floor. The knees should be directed towards the toes and not protrude beyond them. Perform 3 sets of 15 reps.
- Dynamic plank. Place your legs together and place your hands as far apart as possible. The upper body should be straight. Jump with 2 feet, return to starting position. Tighten the stomach, tighten the stomach. Do the exercise 25-30 times.
When asked if it is possible to lose weight in 3-7 days, the answer is unequivocally positive. You only need to train your own diet and increase physical activity by performing a series of sports exercises at home.