The extra pounds negatively affect a person's health and, at the same time, form an inferiority complex in him. The short-term weight loss methods, known today, allow anyone to lose weight quickly, whether male or female. For example, a great option is the call. fasting day. In order to remove the belly in the shortest possible time, you will need not only an appropriate technique, but also firm determination and motivation.
How to lose weight in a short time
How to lose weight quickly for a man / woman is an issue that has become especially relevant in recent years, which is associated with an increase in the number of people with obesity to varying degrees. It is not easy to make an effective "launch march" to lose weight - not everyone has the necessary willpower. To get the perfect figure, first measure your weight in the morning and take a picture of your underwear (front, back, side view) - after finishing your diet, do the same to see the result. You also need to forget about snacks in the evening.
You can actually lose weight in a short amount of time. To do this, you will need to move around as much as possible, for example, signing up for a gym or running your daily run near your home. If you want to build up your muscles in parallel with this, you will have to start going to the gym or doing it yourself at home. Push-ups and dumbbell exercises will help.
The most important thing you need is to comply with certain restrictions in your diet. To lose as many pounds as possible in a month, give up products like:
- Alcoholic beverages - not even a glass on holidays. The fact is that alcohol is very high in calories and at the same time it is capable of provoking a strong appetite.
- White bread, cakes, gingerbread, cookies, cakes.
- Oils, fats.
- Sugar, candy, chocolate, soda.
Calculation of calories
How to lose weight in a short time? To answer that question, you need to eat only healthy, low-calorie foods, for example, fresh cucumber and tomato salads, and first calculate the number of calories the body needs to maintain vital activity at complete rest. To do this, use the Muffin-Geor formula, which is one of the most accurate today:
- For men: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age + 5.
- For women: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age - 161.
The resulting result will need to be multiplied by the coefficients:
- very high activity - 1, 9;
- high activity - 1, 725;
- average activity - 1, 55;
- low activity - 1, 375;
- sedentary lifestyle - 1. 2.
As a result, you can calculate the number of calories a person's body needs to keep them from gaining weight. To start a safe weight loss process, it is recommended to reduce the daily caloric intake by 20%, that is, multiply the calculated calories by 0. 8. In order to lose weight in a short time, for example, in a few weeks, then it is necessary to reducethe index at 40%, but at the same time must be observed by a doctor.
Ideal proportion of proteins, fats and carbohydrates
Fast and safe weight loss can be achieved as long as an adequate proportion of BJU is used, that is, proteins, fats, carbohydrates. The best option is the proportion of proteins in the range of 15-35%, fats - 20-25%, carbohydrates - 40-65%. For weight loss, it is better to use this ratio of BJU: 30%, 20, 50%. In low-calorie diets, this proportion may change slightly in favor of protein due to a decrease in the proportion of carbohydrates.
Physical activity and physical activity
Many ways to lose weight in a short time require a lot of physical activity. To keep your body lean and fit, practice hiking, skiing, cycling, swimming, treadmill or exercise bike. When losing weight, one should not overload, the pace must be vigorous and the pulse should not exceed 120: to start, it is better to take the range 105 to 110 as the norm.
Weight loss methods for men
To lose weight, drink at least 2 liters of water a day. To lose weight effectively through exercise, men definitely need aerobic activity. In general, you should try to walk about 5 km a day on foot. Don't get too excited about running, as being overweight will negatively affect the condition of your joints. Weight loss guys also need to do light strength training in the form of squats, curves and dumbbell swings. Other ways are to eat a balanced diet and cut out the usual portions.
Products for rapid weight loss
Any way to lose weight in a short time involves changing your diet. Drink unsweetened green tea, which can lessen your hunger. Try to eat less and not overeat, which many people like to do at night. Slimming products include:
- kefir, low-fat cottage cheese;
- fruit and vegetable juices;
- Honey;
- Sauerkraut;
- berries, apples;
- eggs;
- cooked rice;
- cooked carrots and more.
Slimming exercises in no time
One of the most effective and simple exercises to lose weight is to train on cardiovascular equipment, for example, a stepper, an exercise bike, a treadmill and an ellipse. The most effective among them is considered a stepper that simulates climbing stairs. To lose weight in the lower abdominal area, you need to lie on your back, place your hands on your head, and at the same time, raise both legs as high as possible. Other exercise options to lose weight include:
- jump rope;
- squats;
- floor / bench push-ups;
- hula hoop / hula hoop.
Fast and effective diets
A very simple but effective diet for losing weight is soup. Everyone can cook. It is designed for 7 days - in this short period you can lose 4-5 kg. Over that period of time, you only need to eat vegetable soups. This diet is easily tolerated by those who are losing weight, mainly because the soup quickly fills the stomach, helping to quickly quell hunger. Don't forget that you need to drink about 2 liters of water a day. When preparing vegetable soups for weight loss, you cannot use:
- oils;
- potatoes;
- meat products for making broths;
- a lot of salt.
Fasting days
Many experts recommend organizing a fasting day at least once a week. It is advisable that he falls on a day off, as in this case prolonged sleep will be necessary. The days of protein fasting have gained considerable popularity in recent years, one of which is cottage cheese. This weight loss option assumes that anyone who is losing weight should eat and drink in 5 meals during a day:
- 600 g of fat-free cottage cheese;
- 60 g of sour cream;
- 2 cups of wild rose broth;
- 2 cups of unsweetened coffee with milk.