Many believe that with fast weight loss, weight loss will return again when the diet ends, and slow weight loss will help maintain the result. This isn’t entirely true - if you figure out how to lose weight fast, you can get rid of those extra pounds quickly for a long time.
General recommendations
If you need to lose weight urgently, follow these recommendations:
- Calculate the number of calories consumed per day.
- Subtract 500 calories from your daily requirement. You can take more - it all depends on your weight and the length of time you want to lose weight. Do not take more than 1, 1 thousand kilocalories, because it will have a bad effect on the body.
- The diet should be formulated with 10-45% carbohydrates and 30% protein elements.
- You need to exercise 3-5 times a week. The activities should be calculated to burn about 600 kilocalories for each.
- Try not to get into stressful situations. Due to stress, a person becomes obese and eats 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’re looking for ways to lose weight very quickly, check out a list of foods that can help you burn excess pounds quickly:
- Nuts. Nuts are in harmonious balance in fat, protein, carbohydrates. They contain vitamin E, minerals and other beneficial ingredients.
- Olive oil. This product contains omega-9, which helps you lose weight.
- Whole grain products. Such foods contain 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. An essential drink for those who are thinking about how to lose weight effectively. It makes your metabolism 25-30% faster. Usually, a person spends a large amount of energy to heat the water inside 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 understand how to lose a lot, try the green juice diet. This allows you to lose 3 kg in a matter of seconds. It should be observed for at least 3 days but not more than 7 days. The drink in this diet is made from parsley, dill, celery, cabbage, lime, apples and other fruit / vegetable fruits. All ingredients in the drink should be green. This juice contains vitamin C, folic acid, antioxidant elements. In addition, it removes toxins and 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 is the kefir diet. This allows you to lose 2-5 kg in 3 days. Every day you need to drink 1, 5 liters of fat-free kefir. The drink should be drunk in 6 portions without sugar. Such a diet plus body cleansing, efficiency and ease of implementation. No need to cook anything, buy a lot of products. In addition, kefir is low in carbs - one of the best drinks for those thinking about how to easily lose weight.
Another option is the chicken diet. Thanks to him, 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 point is that at least 50% of the diet should be given to chicken. It is not recommended to add salt to foods or 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 is that it is not suitable for vegetarians because there is chicken in the diet.
Sports activities
Some are not enough for those who understand how to lose weight quickly and effectively. It is mandatory for sports, even at home. This not only helps get rid of extra pounds, but also improves mood and reduces the likelihood of developing chronic diseases.
Best practices for those looking for light weight loss:
- Lungs. Stand up straight with your feet, hip width apart. Put your hand on your hip and step forward with your right foot. Keep your back straight. Lower your torso until both legs are at right angles. After a pause, return your right leg to the starting position. Repeat the step with only your left foot. Enough 3 approaches 10 times.
- Squat. Adjust your leg to shoulder width, place your arm to your side. Squat slowly with your arms in front of you. Keep your back straight and tighten your abdominal muscles. Squat while your thighs are parallel to the floor. The knees should be directed towards the toes and should not be protruding. Perform 3 sets of 15 reps.
- Dynamic planks. Put your legs together and keep your hands as far away as possible. The trunk should be straight. Jump with 2 feet, return to starting position. Tighten your abdominal muscles, tighten your stomach. Perform the exercise 25-30 times.
To the question of whether it is possible to lose weight in 3-7 days, the answer is clearly positive. You just have to work out your own diet and increase your physical activity by doing various sports exercises at home.