Almost always rapid weight loss is not a beneficial effect on health. In addition, the faster the process of losing weight, the less stable the result. But in some cases it is necessary to get rid of several pounds in just a week.
Some of the rules, quick weight loss
For quick weight loss you need to follow a few important rules:
No. 1 reduce fat
First of all, you should reduce the consumption of fat. Your daily diet should not exceed 25 grams of fat. Of course, this amount is insufficient for the proper functioning of the body, but the use of this technique for a short time is acceptable.
Menu of the day to leave meat products, animal fats, nuts, flour products. You can take in the mornings tablespoon of fish oil or fresh vegetable oil, which is the daily norm of fats.
No. 2 — the rejection of the sweet
Almost all the sweet food is the source of sweet carbohydrates, which stimulate the deposition of subcutaneous fat. Sugar consumption increases insulin production and thus increases the weight. With careful use and milk. It contains lactose so don't promote weight loss.
No. 3 — the exclusion of processed products
All products that have a long shelf life, it is definitely contraindicated for weight loss. This canned food, chips, drinks and other foods with preservatives. You can eat food past the small processing, for example, oatmeal, rice and other grains.
No. 4 — reduce the intake of carbohydrates
The daily amount of carbohydrates is reduced significantly, it will lead to the loss of body fluids and the volume figures are considerably lower. A long commitment to a low-carb diet threat of unpleasant consequences for the health, but a week of significant harm is not caused.
No. 5 — increase physical activity
More rapid weight loss requires a combination of any of the diet, with aerobics. It is recommended to do at least half an hour in the morning and so evening. If you do twice a day does not work, then formal education should be increased. Classes should be intensive and include a variety of exercises.
No. 6 — protein intake
Help weight loss reduce fat, not muscle mass, you need a diet participated in the right amount of protein. A day the body requires 1.6 g of protein for every kilogram of weight. A protein diet is one of the most harmless to our body. But the traditional meats in addition to proteins, contains fats, which are very undesirable weight loss. Option can be protein powder. Protein shake, you should drink throughout the day every 2-3 hours. 1-2 times a week is necessary to eat fish, boiled or steamed.
No. 7 — how to drink more plain water
The excess water is stress to the body. Consumption of large amounts of water, the adrenal glands secrete increased amounts of stress hormones. These hormones and trigger the fat burning metabolism. The more protein consumed, the more water is needed. The day you need to drink at least 10 glasses of water in the morning after waking up, before and after workouts and between meals.
No. 8 — constant change in calories
A permanent change in caloric intake to speed up the process of weight loss. Essential weight loss is: 3 days you should eat, observing as far as possible low in calories, 4. day, you should increase the amount of consumption of 300-400 calories. Then you need to go back to the minimum amount. And vice as a member of the feast and famine days.
No. 9 — approval of various additives
When losing weight the body loses vitamins, minerals and nutrients, the right amount, it is necessary to take a different multivitamin complexes. Useful is the addition of fibrous protein shake.
No. 10 — reduce salt intake
Too much salt increases the amount of sodium in the body, which helps to arrest the body of water. Need to minimize salt intake: stop salting the food, and to control the presence of salt in ready meals. Salt diet helps to lose about four pounds.
Quick weight loss reviews is different. Mostly they are good at first. Weight really fast lost. But if you later return to normal diet, and lost weight pretty soon back.
How to lose weight the beautiful?
Sometimes rapid weight loss does not bring the desired results, because the rate of decline is not those parts of the body, that I would like to reduce. In this case, require some of the load precisely on the problem areas of the body.
In order to lose weight quickly in the legs of the week in addition to a balanced diet, it is necessary to apply physical efforts. These include running, swimming and exercise. It is therefore strictly forbidden to "pump" the leg muscles, because they look fatter. Need to strengthen leg muscles through regular stretching. You can go dancing or training on an elliptical trainer.
After the fat from the legs is reduced, to prevent the return of the lost fat, preferably 2-3 times a week, doing Pilates, or aerobics.
Lose weight quickly in the legs of the week in addition to changes in diet need to and heart. You can do walking, gym, dancing, Jogging, Cycling. Such studies emphasize the muscles of the hips, thighs and buttocks. Fast weight loss thighs for one or two weeks, if the training is provided at least one hour a day.
Help to lose weight quickly in the legs and the most professional massage. The accumulation of excess fat and excess fluid is quite sensitive to massage stress. Without the time or Finance, a professional massage, you can replace the self-massage. It is recommended to use when the anti-cellulite creams with caffeine and ivy extract.
You can speed up the process of getting rid of excess weight it is recommended to perform cardio on special shorts or pants weight loss. It can provide a "sauna effect", and together with it and excreted the excess liquid.
It is not always possible to visit fitness clubs and gyms. Exercises for losing weight in legs in a week can be done at home. Useful are the following types of exercises:
- "Squat on the wall". You want to get back to the wall and put the feet hip-width apart. Slowly falling, it is necessary to get to a position when the knee is bent at a right angle, then slowly rose to Repeat at least 10-12 times.
- The "attacks". A standing position should take a step and bend your legs at the knee, descend. Then return to the original position and repeat the exercise with the other leg. You can do this exercise about 10-15 times.
- "Walk the stairs". The most simple to use, because it only requires up and down stairs and use the Elevator.
- "Rotation in the air." Lying on the floor, should alternately lift your feet and make a circular motion in the air. Do 10-15 times for each leg.
To achieve results it is important to repeat the training every day of the week reserved for weight loss.
Fast weight loss in the summer
Especially important fast weight loss the summer season. Summer to lose weight fast help simple and inexpensive products: oranges, melons, cucumbers, carrots and tomatoes. It is possible to regularly arrange fasting days with the use of these products.
| Product name | The number of calories per 100 grams |
|---|---|
| Orange | 33 |
| Watermelon | 21 |
| Throat | 13 |
| Carrots | 27 |
| Tomato | 17 |
Lose weight quickly in the summer weeks to help reduce food intake and increase fluid intake. Regular single portion of food should be reduced 2-3 times. In addition, meals should be frequent at intervals of 2-3 hours. In the summer remember to drink plenty of raw water to prevent dehydration. Before each meal drink a glass of warm water, which speeds up the digestion of food.
Week fast weight loss, you can lose 3-10 pounds. How can you lose weight in a week depends on the selected method of weight loss and exercise intensity. Whichever method of rapid weight loss not selected, remember that it should not be too often use extra weight loss because it can negatively affect health. Preferably, after performing the quick weight loss is to consider your diet and choose the most appropriate diet, maintain your figure in the best possible condition.