How to lose weight fast? The fitness coach knows the answer. She manages her own weight loss program and does not give up interviews. According to the expert, if you need to lose weight sharply, you can use this 7-day weight loss plan. Less than five pounds per week is guaranteed.
It happens that you need to lose weight urgently. For example, a photo shoot before an important event or a trip to the sea. At this point 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 must be careful.
According to the trainer, it is naive to believe that you will burn five kilograms of pure fat in just one week. Of course, a calorie deficit with nutritional restrictions will require the body to throw some of its fatty tissue into the firebox. But it will not be reflected only by the numbers on the scales.
The body will get rid of excess water and part of the intestines along with fat. This diet will not cause long-term weight loss. But it will give you a boost to lose weight and allow you to see the first results quickly. And as you know, it is important because 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 carbohydrate intake will force the body to shed more water. And the first results can be seen after a complete abandonment of carbohydrate foods in the morning.
Avoid sugary and starchy foods (potatoes, pasta, rice, bread) for a week. Increase your intake of fish, meat and eggs. Increased protein in the diet suppresses appetite and speeds up metabolism, forcing the body to lose weight.
Step 2: Select all foods.
That is, they were not subjected to industrial processing. All foods are a piece of meat, fish, eggs, any vegetables, fruits or berries. Recycled foods are everything you buy in a store. All foods are always more satisfying than processed foods. There are no extra sugars and salts that cause the body to gain weight.
Step 3. Reduce your calorie intake.
To lose weight and lose fat, 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 portion size by at least a third. Eat only during the main meal and throw away snacks, especially before bed. Eliminate all sauces and spices from your diet (the latter increases your appetite).
Choose lean proteins (low-fat meat and fish). And fill your plate with fresh vegetables. Stop taking calories from drinks - for unsweetened water or tea and coffee.
How to lose weight - physical activity
Step 4. Train.
There is no magic pill to burn body fat. But it can be a sport. Strength training and intermediate training seem to eat away at adipose tissue and increase the amount of muscle tissue that continues to be nourished by fat.
To lose weight you need:
- weight lifting - strength training maintains a high metabolic rate while losing weight and promotes muscle development;
- Exercise at high intensity intervals - 5-10 minutes of this workout is as effective in losing weight as a daily fitness session lasting 50-60 minutes.
It is enough to train three or four times a week for 10 minutes. This could be running on the spot, running outdoors, or exercising on a stationary bike.
Select your training mode:
- 7 second 30 second run, 60 second rest;
- 40-second rest between 10-second and 20-second runs;
- 15 sets of 15 seconds, with 30 seconds of rest
Step 5. Be active outside the gym
People who do physical work burn more calories per day than those who work in the office. Although your job requires you to sit at a computer all the time, try to move more. Go, climb the stairs, walk after work. Standing up every night or cleaning your apartment will also burn significantly more calories.
And a nice answer to the question of how to lose weight fast? Drink coffee. It is a healthy source of coffee that helps burn more fat and removes excess water from your body. By following these tips, you can get rid of five extra pounds in just one week. Start fighting overweight with confidence.