How to lose weight quickly? The fitness trainer knows the answer. He runs his own weight loss program and does not refuse interviews. According to the specialist, you can use this 7 day weight loss plan when you need to lose weight dramatically. Guaranteed less than five kilos per week.
There are times when you urgently need to lose weight. For example, before an important event, a photo shoot or a trip to the sea. At this moment I just want to ask, “How can you lose weight quickly? ” And here the important thing to remember is that losing weight quickly is stressful to the body. Hence, you need to proceed carefully
According to the trainer, it is naive to believe that in just a week you can get your body to burn five kilograms of pure fat. Of course, a calorie deficit with food restrictions requires the body to throw some of the fatty tissue into the firebox. But it won't just be reflected in numbers on the scales.
Along with fat, the body will remove excess water and some of the intestinal contents. This diet does not result in long-term weight loss. But it gives an impulse to lose weight and allows you to see the first result quickly. And, as you know, it is important as it is a powerful motivator.
How to lose weight quickly - the most important steps in nutrition
Step 1. Eat less carbohydrates and more protein.
A low carbohydrate diet is the most effective way to lose weight. Even a weekly cut of carbohydrates will force the body to shed excess water. And the first results can already be seen the next morning after a complete rejection of carbohydrate foods.
Avoid sugar and starchy foods (potatoes, pasta, rice, bread) for a week. Increase your intake of fish, meat, and eggs. Increasing the amount of protein in the diet suppresses appetite and speeds up metabolism, forcing the body to lose weight.
Step 2: Choose whole foods
That is, those that have not undergone industrial processing. Whole foods are a piece of meat, fish, eggs, vegetables, fruit or berries. Recycled food is anything you buy in a store in one package. Whole foods are always more satisfying than processed foods. They do not contain added sugars and salts that lead to body weight gain.
Step 3. Reduce your calorie intake.
In order to lose weight and lose fat, you need to spend more calories than you get from food. It is impossible to lose weight quickly unless you restrict your diet. Reduce the portion size by at least a third. Only eat during your main meals and skip snacks, especially before bed. Eliminate all sauces and condiments from your diet (the latter will increase your appetite).
Choose lean protein (low-fat meat and fish). And fill your plate with fresh vegetables. Stop getting calories from beverages - drink water or tea and coffee with no sugar.
How to Lose Weight Dramatically - Physical Activity
Step 4. Practice.
There are no magic pills that will make your body burn fat. But it can be practice. Strength training and interval training literally eat away at fat tissue, increasing the amount of muscle tissue that continues to feed on fat.
To lose weight dramatically, you need:
- Lifting Weights - Strength training maintains a high metabolic rate while losing weight and helps build muscle; Practice high-intensity interval training - 5-10 minutes of this workout is just as effective at reducing excess weight as a 50-60 minute daily fitness session.
It is enough to train to the limit for 10 minutes three or four times a week. This can be running on site, sprinting outdoors, or exercising on a stationary bike.
Select your training mode:
- 7 sets of 30-second sprints with a 60-second break;
- 10 sets of a 20-second sprint with a 40-second break in between;
- 15 sets of 15 seconds sprint with 30 seconds break
Step 5. Be active outside the gym
People who work physically burn a thousand more calories a day than people who work in the office. Even if you have to sit in front of the computer all the time doing your job, try to get more exercise. Go, go up stairs, go after work. Even if you get up every night or clean your apartment, significantly more calories are burned.
And a nice answer to the question of how to lose weight fast? Drink coffee. It's a healthy source of caffeine that will help you burn more fat and flush excess water out of your body. If you follow these recommendations, you can shed five extra pounds in just one week. And start fighting obesity with confidence.