The extra kilos negatively affect the health of a person and at the same time form an inferiority complex in him. The methods to lose weight in a short time, known today, allow anyone to lose weight quickly, whether male or female. For example, a great option is the call. fasting day. To get your belly out in the shortest time possible, you will need not only proper technique, but also strong determination and motivation.
How to lose weight in a short time
How to lose weight quickly for a man / woman is a question that has become especially relevant in recent years, which is associated with an increase in the number of people suffering from obesity to varying degrees. It's not easy to do an effective "launch march" for weight loss; not everyone has the necessary willpower. To achieve the perfect figure, first measure your weight in the morning and take a photo in underwear (front, back, side); After finishing the diet, do the same to see the results. You should also forget about snacks at night.
You can really lose weight in no time. To do this, you will need to move as much as possible, for example, joining a gym or doing your daily jog near your home. If you want to increase your muscles in parallel with this, then you will have to start going to the gym or doing it yourself at home. Push-ups, dumbbell exercises will help.
The most important thing you need to do is adhere to certain dietary restrictions. To lose as many kilograms as possible in a month, be sure to give up products like:
- Alcoholic beverages, not even a glass on vacation. The fact is that alcohol is very high in calories and at the same time it can provoke a strong appetite.
- White bread, pastries, gingerbread, cookies, cakes.
- Oils, fats.
- Sugar, caramel, chocolate, soda.
Calorie calculation
How to lose weight in a short time? To answer this question, you need to eat only healthy and low-calorie foods, for example, fresh cucumber and tomato salads, and first you need to calculate the number of calories that the body needs to maintain vital activity in complete rest. To do this, use the Muffin-Geor formula, which is one of the most accurate today:
- For men: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age + 5.
- For women: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age - 161.
The resulting result must be multiplied by the coefficients:
- very high activity - 1, 9;
- high activity - 1, 725;
- average activity - 1. 55;
- low activity - 1, 375;
- sedentary lifestyle - 1. 2.
As a result, you can calculate how many calories a particular person's body needs to prevent them from gaining weight. To start a safe weight loss process, it is recommended to reduce the daily calorie intake by 20%, that is, multiply the calculated calories by 0, 8. As for losing weight in a short time, for example, in a fewweeks, it is necessary to reduce the rate by 40%, but at the same time it should be observed by a doctor.
Optimal proportion of proteins, fats and carbohydrates.
Fast and safe weight loss can be achieved as long as a proper ratio of BJU is used, i. e. protein, fat, carbohydrates. The best option is the proportion of proteins in the range of 15-35%, fats - 20-25%, carbohydrates - 40-65%. To lose weight, it is better to use this ratio of BJU: 30%, 20, 50%. In low-calorie diets, this ratio may change slightly in favor of protein due to a decrease in the ratio of carbohydrates.
Physical activity and physical activity
Many ways to lose weight in a short time require a lot of physical activity. To get your body lean and fit, turn to walking, skiing, biking, swimming, treadmill riding, or riding a stationary bike. When losing weight, you should not overwork, the pace should be vigorous, and the pulse should not be higher than 120 - for a start, it is better to take the range of 105-110 as the norm.
Weight loss methods for men
To lose weight, make sure you drink at least 2 liters of water a day. To lose weight effectively through exercise, men definitely need aerobic activity. In general, try to walk about 5 km a day on foot. You should not get carried away by jogging, as excess weight will negatively affect the condition of the joints. Men who lose weight also need to do light strength training in the form of squats, push-ups, and dumbbell swings. Other ways are to eat a balanced diet and reduce your usual portions.
Products to lose weight fast
Any way to lose weight in a short time involves changing your diet. Drink unsweetened green tea, which can numb your hunger. Try to eat less and not overeat, which many people like to do at night. Weight loss products include:
- kefir, low-fat cottage cheese;
- fruit and vegetable juices;
- honey;
- Sauerkraut;
- berries, apples;
- eggs;
- boiled rice;
- boiled carrots and more.
Weight loss exercises in a short time
One of the most effective and simple exercises to lose weight is training with cardiovascular equipment, for example, a stepper, an exercise bike, a treadmill and an ellipse. The most effective of them is considered a stepper simulating climbing stairs. To lose weight in the lower abdomen, you need to lie on your back, put your hands on your head, and at the same time raise both legs as high as possible. Other exercise options for weight loss include:
- jump the rope
- squats
- push-ups from the floor / bench;
- hoop / hula hoop.
Fast and effective diets
A very simple but effective diet to lose weight is soup. Everyone can cook it. It is designed for 7 days; in this short period you can lose 4-5 kg. During this time period, you should only eat vegetable soups. This diet is easily tolerated by those who are losing weight, especially since the soup quickly fills the stomach, helping to quickly satisfy hunger. Do not forget that you need to drink about 2 liters of water a day. When preparing vegetable soups for weight loss, you can not use:
- oils
- potato;
- meat products for making broths;
- a lot of salt.
Fasting days
Many experts recommend organizing a fast day at least once a week. It is recommended that you fall on a day off, since in this case a long sleep will be required. Protein fast days have gained considerable popularity in recent years, one of which is cottage cheese. This weight loss option assumes that the weight loss must eat and drink in 5 meals during a day:
- 600 g of fat-free cottage cheese;
- 60 g of sour cream;
- 2 cups of wild rose broth;
- 2 cups of unsweetened coffee with milk.