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 dramatically, you can use this 7-day weight loss plan. 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. At this moment I just want to ask: "how to lose weight quickly? "And here it is important to remember that rapid weight loss is stress for the body. Therefore, you need to approach it carefully.
According to the trainer, it is naive to believe that in just a week you 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 adipose tissue into the firebox. But not only it will be reflected in 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 long-term weight loss. But it will give an impetus to losing weight and will allow you to quickly see the first result. And he, as you know, is important, as it gives a strong motivation.
How to lose weight fast - the main 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 cut of carbohydrates will force the body to shed excess water. And the first results can be seen the very 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. An increase in protein in the diet suppresses appetite and accelerates metabolism, forcing the body to lose weight.
Step 2: Choose Whole Foods.
That is, those that have not been subjected to industrial processing. Whole foods are a piece of meat, fish, eggs, any vegetable, fruit, or berry. Recycled foods are everything that you buy in a store in a package. Whole foods are always more satisfying than processed foods. They do not contain added sugars and salts, which cause the body to gain weight.
Step 3. Reduce your 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 quickly if you do not limit your diet. Reduce serving size by at least one third. Eat only during your main meals and skip snacks, especially before bed. Eliminate all sauces and condiments 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 dramatically - physical activity
Step 4. Train.
There are no magic pills to make your body burn fat. But it can be exercise. Strength training and interval training literally eat away at fat tissue and increase 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 as effective in 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 a 20 second sprint with 40 seconds rest in between;
- 15 sets of 15 seconds sprint with 30 seconds rest
Step 5. Be active outside the gym
People who are engaged in physical work burn a thousand more calories per day than those who work in the office. Even if your job requires you to sit at the computer all the time, try to move more. Walk, walk up stairs, walk after work. Even standing up or cleaning your apartment every night will burn significantly more calories.
And a nice answer to the question of how to lose weight quickly? Drink coffee. It is a healthy source of caffeine that helps you burn more fat and flushes excess water out of your body. By adhering to these recommendations, in just a week you can get rid of five extra pounds. And start to confidently fight overweight.