Many people believe that with rapid weight loss, the weight you lost will return when the diet is over, and slow weight loss helps maintain the result. This is not entirely true - if you know how to lose weight fast, you can quickly get rid of those extra pounds for a long time.
General recommendations
If you urgently need to lose weight, 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 consume more than 1, 1 thousand kilocalories, as this will adversely affect the body.
- The diet should be composed in such a way that it contains 10-45% carbohydrates and 30% protein elements.
- You should exercise 3-5 times a week. Activities should be calculated so that approximately 600 kilocalories are burned for each of them.
- Try not to get into stressful situations. Due to stress a person gains weight, consumes more food.
- Restful sleep. Lack of night rest has a negative effect 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 quickly, see the list of foods that can help you lose weight fast:
- Nuts. Nuts have a harmonious balance of fats, proteins, carbohydrates. 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. There are many protein elements in such food, therefore, if you use them, you can lose weight while maintaining muscle mass.
- Water. An indispensable drink for those who are thinking about how 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 works much better if you drink at least 2 liters of water a day.
Diets
If you want to know how to lose a lot of weight, try the diet with green juice. 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 made from parsley, dill, celery, cabbage, lime, apple and other 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 functioning of the gastrointestinal tract, metabolism. The disadvantage 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 need to drink 1, 5 liters of kefir with zero fat. You should drink the drink in 6 doses and without sugar. The advantage of such a diet is cleansing the body, efficiency and simple implementation. You do not need to cook anything, buy a lot of 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 it you can lose 5 kg in 5 days. The menu should include boiled 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, to 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, as there is chicken in the diet.
Sports activities
Some are not enough for those who understand how to lose weight quickly and effectively. You are required to exercise, even at home. This will not only help you get rid of extra pounds, but will also improve your mood and reduce the likelihood of developing chronic diseases.
The best exercises for those looking for easy weight loss:
- Attacks. Stand with your feet hip-width apart. Place your hands on your hips and step with your right foot to the front. Keep your back straight. Lower your torso until both legs form 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.
- I squat. Place your feet shoulder-width apart, put your hands to the side. Do a slow squat with your hands in front of you. Keep your back straight and tighten your abdomen. Squat while your hips 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 put your hands as far away as possible. The torso should be straight. Jump 2 feet, return to starting position. Tighten the abdomen, tighten the abdomen. Do the exercise 25-30 times.
To the question of whether it is possible to lose weight in 3-7 days, the answer is unequivocally positive. All you have to do is work out your diet and increase physical activity by doing a variety of sports at home.