How to lose weight quickly

Many people believe that with rapid weight loss, the pounds that are gone will return again when the diet is finished, and slow weight loss helps maintain the result. That's not entirely true - if you figure out how to lose weight quickly, you can quickly shed those extra 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 requirement. 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 as this will have a negative effect on the body.

The diet should be composed to contain 10-45% carbohydrates and 30% protein elements.

During the week, you need to play sports 3-5 times. The activities must be calculated so that for each one of them approximately 600 kilocalories are burned.

Try not to get into stressful situations. Due to stress, the person gains weight, consumes more food.

Sleep well. Lack of night rest negatively affects health and increases appetite. Try to get half an hour more sleep than usual if you're thinking about how to lose weight quickly and easily.

Avoid sugar or reduce the amount.

What to eat to lose weight quickly?

If you're looking for how to lose weight quickly, check out the list of foods that can help you shed extra pounds quickly:

Nuts. Nuts have a harmonious balance of fat, protein and carbohydrate elements. They contain vitamin E, minerals and other useful components.

Oil. This product contains omega-9 to help you lose weight.

Whole Grain Products. This food contains a lot of fiber, other useful elements (potassium, magnesium, selenium).

Eggs, meat and seafood, beans. There are many protein elements in these foods, so if you use them, you can lose weight while maintaining muscle mass.

Water. An essential drink for anyone who is thinking about losing weight effectively. Makes metabolism 25-30% faster. Normally, a person spends a great deal of energy to heat the water inside the body until it reaches 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 of weight, try the green juice diet. It allows you to lose 3 kg in no time. Must be observed for at least 3 days, but no longer than 7 days. The drink for this diet is prepared with parsley, dill, celery, cabbage, lemon, apple and other fruit and vegetable/fruit. All ingredients included in the drink must be green. This juice contains vitamin C, folic acid and antioxidant elements. It also removes toxins, toxic elements from the body, improves the functioning of the gastrointestinal tract, metabolism. The downside of this cocktail is its unusual flavor, which some will not like.

An alternative way to lose weight quickly is a kefir diet. This will allow you to lose 2-5 kg in 3 days. Every day you need to drink 1, 5 liter of zero fat kefir. You need to drink the drink in 6 doses, and without sugar. The advantage of such a diet is cleansing the body, effectiveness and simple implementation. You don't need to cook anything, buy a lot of products. In addition, kefir contains few carbohydrate elements - this is one of the best drinks for anyone thinking about how to lose weight in a simple way.

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, cereals. You can eat all the foods listed in any combination. The main thing is that at least 50% of the diet is given to chicken. It is not recommended to add salt to food, use other seasonings. This diet is great for those who are thinking about losing weight at home without fighting hunger. The chicken diet has only one disadvantage, which is that it is not suitable for vegetarians, because there is chicken in the diet.

Sport activities

Some are not enough for those who know how to lose weight quickly and effectively. It is mandatory to play sports, even at home. This will not only help you get rid of those extra pounds, it will also improve your mood and reduce the likelihood of developing chronic illnesses.

The best exercises for those looking for easy weight loss:

Lunges. Stand with your feet hip-width apart. Place your hands on your hips and step forward with your right foot. Keep your spine straight. Lower your torso until both legs form a right angle. After a break, return your right leg to the starting position. Repeat the step, just with your left foot. Quite 3 approaches 10 times.

Squat. Place your feet shoulder-width apart, place your arms at your sides. Do a slow squat with your arms in front of you. Keep your back straight and tighten your abdomen. Squat down 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 reps.

Dynamic board. Put your legs together and place your hands as far apart as possible. The torso must be straight. Jump with 2 feet, return to starting position. Contract your abdomen, contract 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. All you need to do is diet yourself and increase physical activity by performing a variety of sports exercises at home.