How to lose weight quickly?

About how to lose weight fast wants to know everyone who dreams of a slim and toned figure. In pursuit of the perfect body many people are willing to make any sacrifice. But how to organize the process of losing weight that the body is not got a sharp stress? From what we can efficiently lose weight we'll cover in this article.

The information provided can be a real guide to action. We analyze in detail the issues related to proper nutrition and exercise, and at the end of the article presents reviews tenuis. The important thing is to arm yourself with verified information, and go to the goal! Of course, we should remember that rapid weight loss is not always the optimal solution, it is often better to follow the rule "minus 1 kg per week".

how to lose weight quickly

Food rules

If you want to learn how to lose weight quickly, remember the main rule — is proper organization of the meal. As snacks you can eat fresh fruit and vegetable salads, but not those in which a high content of sugar. "Forbidden" fruits are: banana, grapes, pear, persimmon, dates, figs, mango.

Basic secrets:

  • The total caloric daily intake should not exceed 1500 kcal.
  • The total number of meals per day must be at least 5 times. They include: Breakfast, second Breakfast, lunch, snack, dinner.
  • You need to teach your body to small portions. The volume of the main dish must fit into two palms.
  • It is necessary to exclude from the diet: salty, sweet, sweet, canned, smoked and fatty foods. The total allowable amount of fat per day may not exceed 25 grams.
  • Mandatory menu should be added protein ingredients. The consumption rate is considered 1.6 g of protein per 1 kg of body weight. Ideal protein foods are: chicken, Turkey, rabbit, saltwater fish, veal.
  • To effectively reduce the amount you can exclude from the diet salt. This substance can permanently retain water in the body. The weekly rejection of salt can lead to weight loss, an average of 4 kg.
  • Your menu should be separate so that the carbs were in the morning and proteins in the second.
  • During weight loss the body is able to slow down the metabolism, so to speed up the metabolic processes necessary to add a variety of spices: hot pepper, turmeric, ginger, marjoram, oregano, savory, thyme.

If a person suffers from a disease of the gastrointestinal tract, the cardiovascular system, the use of hot spices you need to exclude completely from the diet.

Myths about fast weight loss

myths about weight loss
  • Most dieters are of the judgment – the less you eat, the more pounds reset! This idea leads to the fact that people Deplete themselves real fame percusserit. And, as we know, to no good result. Food must be fractional, regular and balanced.
  • Some "professionals" say that Breakfast is extra. This is a real myth, as during the morning meal, the body must receive the necessary base of proteins, fats and carbohydrates. For the entire day, the number of amet calories will be completely redesigned. The rejection of the Breakfast — it is a straight road to rapid recruitment of extra pounds.
  • It is believed that during the diet you need to eat only low fat foods. It often happens that the modern manufacturers in these "diet" foods add more sugar than the product prepared according to conventional technology. The body still needs fats, as without them it slows down the exchange process.
  • For some people, 18 o'clock in the evening becomes a crucial period. It is believed that after this time no one can eat and drink. This statement is incorrect, because the meal needs to be finished in 3-4 hours before bedtime. Of course, dinner should be as light weight and low-calorie.
  • Efficiently and losing extra weight will help the sport. And it's really true, but it is worth noting that a grueling workout is not the exit status. Fastest way to lose weight is to use metered-dose cardio onere. For example, running, jumping or Cycling.

Expert opinion

Rapid weight loss does not entail anything good. The fat is not broken down quickly, along with the pounds go away the amount of muscle, water and useful minerals. Described in the article rule is generally true, and I want to complement them, from the viewpoint of dietitian.

A food diary is very useful not only counting calories, but also accustoming oneself to dietary nutrition. With the diary you will keep yourself in shape and indulge in the extra letter.

The break from food are called interval fasting. The body is constantly undergoing metabolic processes, which is wasted energy. To give the stomach rest the right idea. Complement that do not have to stick to not eating it at 18:00. Enough to starve from 12 to 16 hours a day, based on the personal schedule.

An active lifestyle will not only help to bring the body in shape, but also to strengthen the heart and blood vessels.

The consumption of sweet and starchy foods do, should be reduced. These foods have high calorie content. For example, in a chocolate bar the same number of calories as 600 grams of potatoes. You should spend some time and find out the calorie content of favorite foods to understanding how you can eat healthy food, rich in micro - and macro rather than candy.

liquid for weight loss

Diet for weight loss

Already a lot has been written about the benefits of plain water. 1.5-2 liters of pure non-carbonated water is able not only to adjust metabolism, but also to help rapid weight loss. Nutritionists have a formula that can calculate the required amount of fluid intake per day. 1 kg of weight should consume no less than 0.3 litres of water per day.

The term "liquid" does not include drunk:

  • juice
  • tea
  • coffee
  • cocktail.

Practical advice. If you decide to lose weight quickly, it is necessary to completely remove from your menu is all alcoholic drinks. It does not matter how many degrees they have!

The morning should start with a glass of clean water. During the night the body loses fluid, so it must be restored. Well returns the water with lemon juice. This cocktail makes you Wake up the stomach and intestines.

Basic rules of fluid intake

To lose weight, you need to completely abandon carbonated drinks, especially sweet. Cold carbonated liquid even more annoying is the feeling of hunger in the body.

  • Drinking clean water only for 20-30 minutes before meals.
  • The food they eat not to drink cold water.
  • After the main meal, you can drink water within 2 hours, as with its help dissolves the gastric juice. As a result, the food will be poorly digested.
  • You can drink only pure non-carbonated water.
  • For losing weight the person needs to learn how to combine clean water and fresh juices. During weight loss the body gets the right amount of vitamins, so you can get them in the juice.

The main ingredients of the juice can be:

  • carrots,
  • Apple,
  • pineapple,
  • orange,
  • grenades.

For many it's not a secret the fact that vegetable juice can replace snacking full. To this juice is the perfect component can be rye bread or crackers. Tandems are considered the perfect juices of spinach and carrots, tomatoes and celery, cucumber and Kale, pumpkin and beets.

Water Sassi slimming

water Sassi

If you don't know how to lose weight quickly, we recommend to pay attention to a unique drink recipe that was developed by American nutritionist. Part of the miracle of the composition comprises:

  • 2 liters of pure non-carbonated water,
  • 20 g grated fresh ginger,
  • medium cucumber,
  • mint.

Cucumber better finely chop, to best gave your juice. All the ingredients must be mixed, and let them infuse for a few hours. The effect of such a drink is not long to wait. This composition was a kind of "bonus" in the diet, which was aimed at burning belly fat. American dieticians recommend to drink this miracle remedy for the entire day. This composition promotes the excretion of excess fluid, eliminates bloating, normalizes metabolism, causes the body to tone.

Fitness classes

In addition to food and water, you need to pay attention to exercise. Is not quick weight loss without exercise, but in order to achieve the desired results, you don't have to sit in the gym for half a day.

Need to know what you can and should concentrate their efforts and attention. You need to identify your problem areas, and based on that, selects appropriate exercises.

Equally useful and necessary will be daily morning exercise or aerobics. Features self-study should be to:

  • frequent change of exercises
  • the frequency of exercise should be the same and systematic, for example, 15 minutes of squats, push-UPS and running
  • it is better to conduct a one-hour workout, or if this is not possible, then break this time for half an hour in the morning and evening,
  • instead take a taxi, better to walk
  • daily evening walk at a quick pace ready to replace a full workout
  • during physical activity the need to monitor the water intake
  • the amount of fluids you drink should be increased to 500 ml,
  • fast lose weight help cardio (fast walking, running, jumping rope, stationary Cycling or Biking, swimming, skiing and ice skating)
  • if a man will constantly monitor his body, he will help yoga, Pilates or active dancing,
  • 30 minutes intense physical activity can burn up to 500 calories.

The pros and cons of a quick weight loss

the pros and cons of the diet

Extra diet, of course, is able to deliver us from the obsessive extra pounds, but is the game worth the candle? Often after such harsh experiments, the body begins an even greater weight gain. To avoid this from happening, should be gradually coming out of it.

In your diet you need to add new products to the total calorie content eaten dishes were not above 2000-2200 calories per day. For men this indicator may be 2500 kcal, given the fact that he would have serious physical exertion.

After weight loss don't forget about regular fluid intake. 1.5-2 litres of water remains the norm, allowing you to keep the body in good shape.