How to lose weight quickly? The fitness coach knows the answer. He runs his own weight loss program and does not refuse interviews. According to experts, if you need to lose weight significantly, you can use this 7-day weight loss plan. Less than 5 kg per week.
It happens that you need to lose weight urgently. For example, before important events happen, take photos or travel to sea. At this time, I just want to ask: "How to lose weight fast? " It is important to remember that losing weight fast is a physical stress. Therefore, you need to handle it carefully.
According to the trainer, it is naive to believe that you can burn five kilograms of pure fat in your body in just one week. Of course, the lack of calories due to food restriction will require the body to throw part of the fat tissue into the fire box. But it will not only be reflected in the numbers on the scale.
Along with fat, the body will get rid of excess water and certain substances in the intestines. This diet will not lead to long-term weight loss. But this will help lose weight and allow you to see the first results quickly. As you know, he is important because it has a strong motivation.
How to lose weight fast-the main steps of nutrition
Step 1. Eat less carbohydrates and protein.
A low-carb diet is the most effective way to lose weight. Even reducing carbohydrate consumption every week will force the body to excrete too much water. The first result can be seen in the morning after completely rejecting carbohydrate food.
Do not eat sugar and starchy foods (potatoes, pasta, rice, bread) for a week. Increase the intake of fish, meat and eggs. The increase of protein in the diet suppresses appetite and accelerates metabolism, thereby forcing the body to lose weight.
Step 2: Choose Whole Foods.
, those products that have not yet been industrially processed. The whole food is a piece of meat, fish, eggs, any vegetables, fruits or berries. Recycled food is all the items you buy in packaging in the store. Whole foods are always more satisfying than processed foods. They do not contain added sugar and salt, which can cause the body to gain weight.
Step 3. Reduce calorie intake
To lose weight and lose weight, you need to spend more calories than you get from food. If you don't restrict your diet, it is impossible to lose weight quickly. Reduce the serving size by at least one third. Only eat at the main meal, not snacks, especially before going to bed. Eliminate all seasonings and condiments in the diet (the latter will increase appetite).
Choose lean protein (low-fat meat and fish). Then fill the plate with fresh vegetables. Stop getting calories from drinks-drink water or sugar-free tea and coffee
How to lose weight significantly-physical exercise
Step 4. Training
There is no magic medicine that can make your body burn fat. But this can be sports. Strength training and interval training actually eat up fat tissue and increase the amount of muscle tissue that continues to feed on fat.
To lose weight significantly, you need:
- Weightlifting-strength training can maintain a high metabolic rate while maintaining weight, and help muscles build;
- Perform high-intensity interval training-5-10 minutes of this exercise is as effective as a daily fitness session that lasts 50-60 minutes to reduce excess weight.
Train 10 times a week, three to four times each time to reach the limit. It can run on the spot, sprint outdoors or exercise on a stationary bike.
Select training mode:
- 7 sets of 30-second sprints and 60-second rest periods;
- 10 sets of 20-second sprints, with an interval of 40 seconds;
- 15 sets of 15 seconds sprint, 30 seconds rest
Step 5. Activities outside the gym
People engaged in manual labor consume a thousand more calories per day than those who work in the office. Even if your job requires you to always sit in front of the computer, try moving more things. Walk, take the stairs, and walk after get off work. Even waking up or cleaning the apartment every night will burn more calories.
A good answer on how to lose weight fast? Drink coffee. It is a healthy source of caffeine, which helps you burn more fat and excrete excess water in your body. By adhering to these recommendations, you can get rid of five pounds of excess fat in just one week. And began to confidently fight overweight.