Many people believe that with rapid weight loss, the weight lost will come back again when the diet is over, and slow weight loss helps maintain the results. This isn’t entirely true - if you know how to lose weight fast, you can shed those extra pounds quickly for the long term.
General recommendations
If you need to lose weight right away, follow these suggestions:
- Count the number of calories you eat each day.
- Reduce 500 calories from your daily needs. You can take more - it all depends on your weight and the length of time you want to lose weight. Do not throw more than 1. 1 thousand kilocalories, as this will adversely affect the body.
- The diet should be arranged in such a way that it contains 10-45% carbohydrates and 30% protein elements.
- For a week, you need to exercise 3-5 times. Activities must be counted so that for each of them approximately 600 kilocalories are burned.
- Try not to get into a stressful situation. Because of stress, a person gains weight, eats more food.
- Sleep well. Lack of night rest has a negative impact on health and increases appetite. Try sleeping half an hour more than usual if you are thinking of ways to lose weight quickly and easily.
- Avoid sugar or reduce the amount.
What to eat to lose weight fast?
If you’re looking for a way to lose weight fast, check out the list of foods that can help you burn extra pounds fast:
- Peanuts. Beans have a balance of fat, protein, carbohydrate elements. They contain vitamin E, minerals, and other useful components.
- Olive oil. This product contains omega-9 to help lose weight.
- Whole grain products. Such foods contain a lot of fiber, other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, nuts. There are many protein elements in such foods, therefore, if you use them, you can lose weight while maintaining muscle mass.
- Air. An indispensable drink for those who are thinking of ways to lose weight effectively. Makes metabolism 25-30% faster. Usually, a person spends a large amount of energy to heat the water in the body to body temperature. The body functions better if you drink at least 2 liters of water per day.
Diet
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 a short time. It must be observed for at least 3 days, but not more than 7 days. Drinks for this diet are prepared from parsley, dill, celery, cabbage, lime, apples and other vegetables / 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 function of the gastrointestinal tract, metabolism. The disadvantage of such a cocktail is the unusual taste, which some people 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 need to drink 1. 5 liters of zero fat kefir. You need to drink the drink in 6 doses, and without sugar. The advantages of such a diet are body cleansing, effectiveness, and moderate execution. You do not have to cook anything, buy a lot of products. Also, kefir contains a small amount of carbohydrates - this is one of the best drinks for those who are thinking of ways to lose weight in moderation.
Another option is the chicken diet. Thanks to him, you can lose 5 kg of weight in 5 days. The menu should include boiled skinless 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 chickens. It is not recommended to add salt to food, use other seasonings. This food is great for those who are thinking how to lose weight at home without fighting hunger. The chicken diet has only one drawback, and this lies in the fact that this food is not suitable for vegetarians, because there is food in chicken.
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 can not only help you lose extra weight, but also improve your mood and reduce the chances of developing chronic diseases.
The best exercises for those who want to lose weight easily:
- Lungs. Stand upright with your feet hip -width apart. Place your hands on your hips and step with your right foot towards the front. Keep your back straight. Lower your torso until both legs form a right angle. After the pause, return your right foot to the starting position. Repeat the steps, only with your left foot. Just 3 approaches 10 times.
- Squatting. Keep your feet shoulder -width apart, place your arms at your sides. Do a slow squat with your hands in front of you. Keep your back straight and tighten your stomach. Squat until your thighs are parallel to the floor. The knees should be directed towards the toes, not protruding 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 of the body should be straight. Jump with 2 feet, return to starting position. Tighten your 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 definitely positive. You just have to make your own diet and increase physical activity by doing various sports exercises at home.