You decided to take care of yourself to lose an extrathe weight? Then you most likely want to know how to lose weight easily and quickly, because in such a case you always want to get the fastest possible result. And immediately we want to give advice to help save your time: do not go on a diet! Weight loss with their help is not so easy, and psychologically they can be very hard to endure. We will offer you healthier ways with which you can lose weight quite quickly, and most importantly, it's safe - start to lose weight today!
How to lose weight quickly and safely
The main indicator that you needorientate yourself - it's calories. If you burn 500 calories more than you eat during the day, then in a week you should lose about one or two kilograms. Therefore, if you want to lose weight as quickly as possible, you just need to eat less and exercise more. This is far from new, but it really is the most universal formula for fast and healthy weight loss! For example, if you eat between 1050 and 1200 calories per day, and exercise while doing it for one hour every day, you can lose from 1.5 to 2.5 kilograms in the first weeks of classes. But it is very important that you do not reduce the number of calories even more - this will be dangerous for your health! Limiting salt also helps to lose more weight at first, but this loss will occur mostly due to liquid, not fat. If you decide to create a diet for weight loss, then listen to the advice of nutritionists. They advise to minimize the consumption of starch, but at the same time continue to consume sugar and animal fat from meat and dairy products. For quick weight loss, they recommend focusing on fruits, egg whites, soy products, chicken breasts (without skin), a slave, shellfish, low-fat dairy products and lean meats. Here are some more tips:
- Eat vegetables that are rich in fiber - they will help you feel full.
- Drink lots of clean water.
- Try to remove from the house illegal products that can provoke you.
- Try to be busy all the time, not to reach for food just because you are bored.
- Eat only from a plate and just sitting at a table. Never "graze" near the refrigerator!
- Do not skip meals.
Keep a food diary - write down thereabsolutely everything that you eat during the day. This will help you pay attention to extra snacks and will very well discipline. Nutritional diary is a very effective tool for weight loss! In addition, eating something, you can write down what you felt before you decided to eat. You were angry, were you sad or bored? Very often we pay much attention to food and calories when we want to lose weight, and do not understand that our emotions are directly related to nutrition. If you see that emotions play a big role in overeating, then try to turn to a good psychologist. He can be of great help in finding other ways by which you can cope with your feelings. Exercises for rapid weight loss It's time to move! Weight loss is impossible without an active lifestyle. Studies repeatedly performed by specialists in losing weight, show that you can lose weight quickly if you get moderate exercise every day for an hour. Cardio and strength exercises are very useful. Cardio exercises burn a lot of calories, so they are ideal for quick weight loss. In the future, you need to connect a few hours a week to exercise. If you have never done such training before, and if you have any chronic diseases or too much weight, then before you start such activities, talk with your doctor. He will check what kind of work your body is ready to endure without harm to health, and will tell you what pace of exercise is right for you at this stage. If you become too much and too fast without proper preparation, you can not only worsen your condition, but also risk injury. One way to quickly increase the intensity of classes - the so-called interval training. These are brief flashes of high intensity, alternating with a softer tempo; this alternation can be repeated throughout the entire workout. Interval training allows you to spend more calories without the need for constant stress of all your strengths. Over time, you will be drawn in, and the longer you can keep the pace, the easier it will be for you to burn more and more calories. A few words are not in favor of diets. We know how tempting it may seem to lose weight with a diet alone, especially if your weight is too high and you are not used to physical education. You've heard a lot about the stars that have lost weight with the help of diets, and you can see their results firsthand by watching TV. But remember: if the result from using the diet seems too good, then it is hardly true. The truth is that reducing calories below 1050 - 1200 per day is dangerous to health and generally is counterproductive. You need strength to move as much as possible, because it is through movement that you can really lose weight fast. When you eat too little, you, of course, lose fat; but you also lose precious muscle mass, and this is the worst thing you could do for yourself, because it slows down metabolism and makes it even harder to increase the intensity and duration of training. All sorts of bizarre diets set you to failure. After all, none of the thinner and better-looking stars has not acquired its renewed appearance only due to starvation. All of them actively use all kinds of cosmetic procedures against cellulite and necessarily attend gyms and swimming pools. Therefore, you should not rely only on passive methods of losing weight. Miracles do not happen, and a beautiful figure can be purchased only by using all means to achieve the goal.
Weight loss plan for the week
And now we will familiarize you with the plans of events,with the help of which you can really throw off up to two kilograms per week - without hunger and all kinds of pills for weight loss. We do not offer you "one-way-that-fits-all"; we believe that you, most likely, will choose to yourself those items of the plan that are most suitable for you and your lifestyle. We advise you to choose at least four points from those recommended by dietitians and fitness experts. It is important that your personal plan includes items relating to both nutrition and exercise. If you want to get the best possible result, then choose more than four points. The more you choose, the more weight you lose, and the more gorgeous your figure will be next week.
- Drink only water Sports or energydrinks, fruit juices, light beer contain up to one hundred calories in each serving. Nevertheless, these drinks will not satisfy the needs of your body in the same way that food of the same caloric content will do it. Other liquids can contain a large amount of sodium and carbohydrates, which will lead to water retention in the body, therefore, to a larger volume of your body. Water does not contain calories and carbohydrates and practically does not contain sodium, which makes it an ideal drink. Strange as it sounds, it helps to get rid of the excess water in the tissues. In addition, this leads to an acceleration of metabolism. If you are "bored" to drink plain water, add flavor to it with a slice of lemon or a sprig of mint.
- Enter a ban on white bread and pastaExclude for this week and white rice. The simple carbohydrates contained in these foods are digested very quickly, leaving you feeling hungry, and you risk starting to overeat. Instead of these foods, eat whole-grain bread, and also replace them with vegetables as much as possible. So, substitute a chicken sandwich with a salad with chicken meat, and fried potatoes with carrot salad or steamed cauliflower. Complex carbohydrates from vegetables are digested slowly, so you'll stay full longer.
- Perform cardio exercises for 30 minutes a dayAny exercises that train the cardiovascular system, contribute to fat burning. But you will consume more calories if you do exercises in which several muscles are involved at once. In addition to losing weight from such exercises, you will notice how much more slender and beautiful your legs and arms will become, and your entire figure will look much more taut. Do not forget about the effectiveness of interval training!
- Drink coffee an hour before training This is the onlyexception from the point of the drink. A cup of coffee with the addition of skim milk (which is about 11 calories) or a cup of black coffee (only 5 calories) promotes the activation of fat burning during exercise.
- Night "exercises" Of course, to connect withyour partner desire to lose weight should not be the only incentive, but in fact, sex is really very good at helping burn fat. Try to occupy such positions when you can be particularly active. For example, in the "woman on top" position, you can burn up to 144 calories in half an hour! In addition, sex is very conducive to the development of endorphins, which will help you overcome the craving for food.
- Do 36 push-ups and lunges Do threeApproach for 12 exercises every day. Push-ups will help make the upper part of your body more beautiful, while the attacks will "hone" your buttocks and thighs. Make sure that your back and legs stay straight during push-ups, this will contribute to a better muscle tone. In addition, you can increase the load on the muscles during attacks, if you keep in the outstretched arms dumbbells.
- Sleep half an hour more than usual Thesean additional 30 minutes, whether you sleep five hours or eight, can refresh you so much that you will feel cheerful and with less food eaten. In other words, you will stop eating more sugar in the morning in search of energy. A longer sleep also increases your metabolism. And yet - you will not feel tired in the afternoon, and you will not be tempted to miss an exercise in the gym.
- Get rid of the addiction to the delicious Hegive yourself indulgences in the form of chips in front of the TV or chocolate dessert after dinner. This will help to subtract several hundred calories from your diet. In this case, your body will not even notice their absence - there will be no hunger.
- Use shorts for losing weight You do not need to use it constantly, but if you want to get a quick effect, then it will be reasonable to resort to such shorts.
- Include fish in your daily diet, especiallysalmon In such food, there are many nutrients that strengthen the muscle tone and give your skin a healthy shine. Some nutritionists argue that eating salmon (no matter how it is cooked) can even help tighten the face contour!
- Do sit-ups. Bodybuilders use these exercises before competitions, because they help to make the muscles more elastic. Do 3 sets of 12 sit-ups to tighten the abdominal muscles, buttocks and legs.
- If you do not like that your belly sticks out,Try to take funds against bloating. Getting rid of gas bubbles in the intestines can provide you with a flat tummy. Of course, if it's about normal weight and about a normally tight belly.
Make a personal plan and lose weight without harm to health! We advise you to read: