Many people believe that with rapid weight loss, the weight that has disappeared will be restored after the diet is over, and slow weight loss will help maintain the results. This is not entirely true-if you figure out how to lose weight quickly, you can quickly get rid of those excess weight over a long period of time.
General advice
If you urgently need to lose weight, please follow the suggestions below:
- Calculate the number of calories you burn every day.
- Subtract 500 calories from your daily needs. You can take away more-it all depends on your weight and how long you want to lose weight. Do not take away more than 1100 calories, because it will have a bad effect on the body.
- The composition of the diet should contain 10-45% carbohydrates and 30% protein.
- In a week, you need to do 3-5 exercises. Activities should be calculated so that each activity burns approximately 600 kcal.
- Try not to get into a stressful situation. Due to stress, a person gains weight and consumes more food.
- sleep well. Lack of night rest can negatively affect health and increase appetite. If you are thinking about how to lose weight quickly and easily, try to sleep half an hour longer than usual.
- Avoid sugar or reduce the amount of sugar.
What to eat to lose weight quickly?
If you are looking for how to lose weight fast, check out the list of foods that can help you burn extra weight quickly:
- nut. Nuts have a harmonious balance of fat, protein, and carbohydrate elements. They contain vitamin E, minerals and other useful ingredients.
- olive oil. This product contains omega-9, which can help you lose weight.
- Whole grain products. This type of 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 while maintaining muscle mass.
- water. For those who are thinking about how to lose weight effectively, this is an indispensable drink. Speed up metabolism by 25-30%. Usually, a person spends a lot of energy to heat the water in the body to body temperature. If you drink at least 2 liters of water a day, your body will work better.
diet
If you want to learn how to lose a lot of weight, try a 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. This diet drink is made from parsley, dill, celery, cabbage, lime, apple and other vegetables/fruits. All the ingredients contained in the drink should be green. This juice contains vitamin C, folic acid, and antioxidant elements. In addition, it can also remove toxins and toxic elements from the body, improve gastrointestinal function and metabolism. The disadvantage of this cocktail is its unusual taste, which some people will not like.
Another way to lose weight quickly is the Kefir diet. It will let you lose 2-5 kg in 3 days. You need to drink 1. 5 liters of zero-fat kefir every day. You need to drink it in 6 divided doses without sugar. The benefits of this diet are cleansing the body, good results, and simple implementation. You don’t need to cook anything and buy a lot of products. In addition, kefir contains almost no carbohydrates-it is one of the best drinks for those who want to simply 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, and grains. You can eat all the listed foods in any combination. Most importantly, at least 50% of the diet should be given to chicken. It is not recommended to add salt to food and use other seasonings. This diet is perfect for those who are considering how to lose weight at home without fighting hunger. The chicken diet has only one disadvantage, that is, it is not suitable for vegetarians, because chicken is included in the diet.
Sports activities
For those who understand how to lose weight quickly and effectively, some are not enough. Even at home, you need to exercise. This will not only help you get rid of excess weight, but it can also improve your mood and reduce the possibility of chronic diseases.
For those looking for easy weight loss, the best exercise is:
- Lunge. Stand up straight with your feet hip-width apart. Put your hands on your hips and take a step forward with your right foot. Keep your back straight. Lower your torso until your legs are at a right angle. After pausing, return the right leg to the starting position. Repeat this step, using only the left foot. Enough for 3 to 10 times.
- squat. Keep your feet shoulder-width apart, and place your arms at your sides. Squat slowly with your arms in front of you. Keep your back straight and tighten your abs. Squat down until your thighs are parallel to the floor. The knees should be toward the toes, not the toes extended. Perform 3 groups, 15 times in each group.
- Dynamic board. Keep your legs together and keep your hands as far apart as possible. The torso should be straight. Jump 2 feet and return to the starting position. Tighten your abdominal muscles and tighten your abdomen. Do 25-30 exercises.
When asked if it is possible to lose weight in 3-7 days, the answer is undoubtedly yes. You only need to do various exercises at home, solve dietary problems by yourself and increase physical exercise.