How to lose weight fast? The fitness instructor knows the answer. She runs her own weight loss program and doesn't turn down interviews. According to the specialist, if you need to lose weight drastically, you can use this 7 day weight loss program. Less than five kilos per week guaranteed.
It happens that you need to lose weight urgently. For example, before an important event, a photo shoot or a trip to the sea. Right now I just want to ask, “how to lose weight fast? ” And here it is important to remember that rapid weight loss is stressful for the body. Therefore, you need to approach carefully.
According to the coach, it is naive to believe that in just one week one can make the body burn five kilograms of pure fat. A calorie deficit with food restrictions, of course, will require the body to throw a portion of fatty tissue into the hearth. But it will not only be reflected in the numbers on the scales.
Together with fat, the body will eliminate excess water and part of the contents of the intestine. This diet will not lead to long-term weight loss. But it will give weight loss momentum and allow you to quickly see the first result. And he, as you know, is important, because he gives a strong motivation.
How to lose weight fast: the main steps of nutrition
Step 1. Eat fewer carbohydrates and more protein.
A low carbohydrate diet is the most effective way to lose weight. Even a weekly cut in carbohydrates will force the body to shed excess water. And the first results can be seen in the 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. An increase in dietary protein suppresses appetite and speeds up metabolism, forcing the body to lose weight.
Step 2: Choose Whole Foods.
That is those who have not undergone industrial processing. Whole foods are a piece of meat, fish, eggs, any vegetables, fruits or berries. Recycled foods are everything 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, which make the body fat.
Step 3. Reduce calorie intake.
To lose weight and lose fat, you need to spend more calories than you get from food. It is impossible to lose weight fast if you don't limit your diet. Reduce the portion size by at least one third. Eat only with main meals and skip snacks, especially before bed. Eliminate all sauces and seasonings from your diet (the latter increase appetite).
Choose lean proteins (low-fat meat and fish). And fill your plate with fresh vegetables. Stop taking in calories from drinks: drink water or unsweetened tea and coffee.
How to lose weight drastically - physical activity
Step 4. Training.
There are no magic pills to burn fat. But it can be exercise. Strength training and interval training literally consume fat tissue and increase the amount of muscle tissue that continues to feed on fat.
To lose weight dramatically, you need:
- weightlifting: strength training maintains a high metabolic rate while losing weight and helping build muscle;
- practice high intensity interval training: 5-10 minutes of this workout is as effective in combating excess weight as a daily fitness session lasting 50-60 minutes.
It is enough to train to the limit three or four times a week for 10 minutes. It can be running on the spot, sprinting outdoors or exercising on a stationary bike.
Choose your training mode:
- 7 sets of 30 second sprints with 60 seconds rest;
- 10 sets of a 20 second sprint with 40 seconds rest in between;
- 15 sets of 15 seconds of sprinting with 30 seconds of rest
Step 5. Be active outside the gym
People engaged in physical work burn a thousand more calories a day than those who work in the office. Even if your job requires you to sit at your computer all the time, try moving around more. Walk, go up the stairs, walk after work. Getting up or cleaning the apartment every night will also burn a lot more calories.
And a nice answer to the question of how to lose weight fast? Drink coffee. It is a healthful source of caffeine that helps you burn more fat and eliminate excess water from your body. By adhering to these tips, you can get rid of five extra pounds in just one week. And start fighting overweight with confidence.