Many people believe that with rapid weight loss, the lost pounds will come back again when the diet is over, and slow weight loss helps maintain results. This is not entirely true - if you figure out how to lose weight fast, you can get rid of those pounds for a long time.
General recommendations
If you need to lose weight urgently, follow these recommendations:
- Calculate the number of calories you consume per day.
- Subtract 500 calories from your daily needs. You can take 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, because it will adversely affect the body.
- The diet should be composed in such a way that it contains 10-45% carbohydrates and 30% protein elements.
- During the week, you should do sports 3-5 times. Activities should be calculated by burning approximately 600 kilocalories for each.
- Try not to get into stressful situations. Due to stress a person gets fatter, 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 quickly, take a look at 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 which will help you lose weight.
- Whole grain products. Such food contains a lot of fiber and other useful elements (potassium, magnesium, selenium).
- Eggs, meat and seafood, beans. Such foods contain a lot of protein elements, so if you use them, you can lose weight by maintaining muscle mass.
- Water. An indispensable drink for those who are thinking about how to lose weight effectively. Accelerates metabolism 25-30%. Usually a person consumes a large amount of energy to heat the water in the body to body temperature. The body works much better if you drink at least 2 liters of water a day.
Diet
If you want to understand how to lose a lot of weight, try a diet with green juice. 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. The drink for this diet is prepared from parsley, dill, celery, cabbage, lime, apple 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 work 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. It will allow you to lose 2-5 lbs in 3 days. Every day you need to drink 1, 5 liters of fat-free kefir. You must drink the drink in 6 doses and without sugar. Plus such a diet is body cleansing, efficiency and easy application. You don’t 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 easily.
Another option is a chicken diet. Thanks to it, you can lose 5 kg in 5 days. The menu should include cooked skinless chicken, unsweetened fruits, vegetables, cereals. You can eat all the listed foods 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 it lies in the fact that it is not suitable for vegetarians, because there are chickens in the diet.
Sport activities
Some are not enough for those who understand how to lose weight quickly and efficiently. Do sports, even at home. This will help you not only get rid of extra pounds, but also improve your mood and reduce the likelihood of developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Lunges. Stand upright with feet hip-width apart. Put your hands on your hips and step your right foot forward. Keep your back straight. Lower your torso until both legs make a right angle. After a pause, return the right leg to the starting position. Repeat the step, with only the left foot. Enough 3 approaches 10 times.
- Squat. Separate feet shoulder-width apart, hands on hips. Do a slow squat with your arms 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 and not protrude beyond them. Perform 3 sets of 15 reps.
- Dynamic board. Put your feet together and spread your arms as far apart as possible. The torso should be straight. Jump from 2 meters, return to the starting position. Tighten your abs, squeeze your 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. It is only necessary to develop your own diet and increase physical activity by performing various sports exercises at home.