How to lose weight fast? The fitness trainer knows the answer. He runs his own weight loss program and does not refuse interviews. According to the specialist, if you need to lose weight drastically, you can use this 7-day weight loss plan. Guaranteed less than five kilograms per week.
You can lose weight urgently. For example, before an important event, photo shoot or a trip to the sea. At this point, I just want to ask, “how do I lose weight fast? ” And here it is important to remember that rapid weight loss is stressful for the body. Therefore, you must be careful.
According to the coach, it is naive to believe that in just one week you can make the body burn five kilograms of pure fat. Calorie deficiency with dietary restrictions, of course, will require the body to throw some fat into the combustion chamber. But not only this will be reflected in the numbers on the scales.
Along with fat, the body will get rid of excess water and some of the contents of the intestines. This diet will not lead to prolonged weight loss. But this will give a boost to weight loss and allow you to quickly see the first result. And he, as you know, is important because he gives strong motivation.
How to lose weight fast - the basic steps in nutrition
Step 1. Eat less carbs and more protein.
A low carb diet is the most effective way to lose weight. Even a weekly reduction in carbohydrates will force the body to excrete excess water. And the first results can be seen the next morning after 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 protein in the diet suppresses appetite and speeds up metabolism, forcing the body to lose weight.
Step 2: Select whole foods
That is, those that have not been subjected to industrial processing. Whole foods are a piece of meat, fish, eggs, vegetables, fruits or berries. Recycled foods are everything you buy in a packaged store. Whole foods are always more satisfying than processed foods. They do not contain added sugars and salts that make the body gain weight.
Step 3. Reduce your calorie intake.
To lose weight and lose weight, you need to burn more calories than you get from food. It is impossible to lose weight fast if you do not limit your diet. Reduce the serving size by at least a third. Eat only during your main meals and skip snacks, especially before bed. Exclude all sauces and spices from your diet (the latter increase your appetite).
Choose lean proteins (low fat meat and fish). And fill your plate with fresh vegetables. Stop getting calories from drinks - drink water or tea and coffee without sugar.
How to lose weight drastically - physical activity
Step 4. Train.
There are no magic pills to make your body burn fat. But it can be an exercise. Strength training and interval training literally eat up adipose tissue and increase the amount of muscle tissue that continues to eat fat.
To lose weight drastically, you need to:
- weight lifting - 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 as effective for reducing 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. This can be running on the spot, sprinting outdoors or exercising on a stationary bike.
Choose your training mode:
- 7 sets of 30-second sprint with 60-second rest;
- 10 sets of 20 second sprints with 40 seconds rest in between;
- 15 sets of 15 seconds sprint with 30 seconds rest
Step 5. Be active outside the room
People who do physical work burn a thousand more calories a day than those who work in the office. Even if your job requires you to constantly sit at the computer, try to move more. Take a walk, go up the stairs, go after work. Even straightening or cleaning your apartment every night will burn significantly more calories.
And a good answer to the question how to lose weight fast? Drinking coffee. It is a healthy source of caffeine that helps you burn more fat and expels excess water from your body. By following these recommendations, you can get rid of five extra pounds in just one week. And start confidently fighting overweight.