How to lose weight fast? The fitness trainer knows the answer. He runs his own weight loss program and doesn't turn down 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.
Sometimes you have to lose weight urgently. For example, before an important event, a photoshoot or a sea trip. Right now I just want to ask: “how to lose weight fast? ” And here it is important to remember that rapid weight lossis stress for the body. Therefore, you need to approach it with caution.
According to the trainer, it is naive to believe that in just one week you can burn five pounds of pure fat on the body. A calorie deficit with dietary restrictions, of course, will force the body to throw some fatty tissue into the combustion chamber. But not only will that be reflected in the numbers on the scales.
In addition to 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 a boost to the weight loss and allow you to quickly see the first result. And he, as you know, is important, because he gives a strong motivation.
How to lose weight fast - the main stages of nutrition
Step 1. Eat less carbohydrates and more protein.
A low-carb diet is the most effective way to lose weight. Even a weekly reduction in carbohydrates will force the body to get rid of excess water. And the first results can be seen the next morning after a complete rejection of carbohydrate foods.
Avoid sugar and starches (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 speeds up metabolism, forcing the body to lose weight.
Step 2: Choose whole foods.
That is to say those which have not been subjected to industrial treatment. Whole foods are a piece of meat, fish, eggs, any vegetable, fruit, or berry. Recycled food is anything you buy in a store in packaging. Whole foods are always more satisfying than processed foods. They do not contain added sugars or salts, which 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 food. It is impossible to lose weight quickly if you do not limit your diet. Reduce the portion by at least a third. Eat only during your main meals and skip snacks, especially before bed. Eliminate all sauces and condiments from your diet (these increase your appetite).
Choose lean protein (low fat meat and fish). And fill your plate with fresh vegetables. Stop consuming calories from drinks - drink water or tea and coffee without sugar.
How to Dramatically Lose Weight - Physical Activity
Step 4. Training.
There are no magic fat burning pills for your body. But it can be exercise. Strength training and interval training literally eats away at fat tissue and increases 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 50-60 minute workout.
Just train to the limit three or four times a week for 10 minutes. It could be running in place, sprinting outside, 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 second sprint with 30 second rest
Step 5. Be active outside the gym
People who do physical labor 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, climb the stairs, walk after work. Even standing up or cleaning your apartment every night, you'll burn a lot more calories.
And a nice answer to the question of how to lose weight fast? To drink coffee. It's a healthy source of caffeine that helps you burn more fat and flush excess water out of your body. By adhering to these recommendations, in just one week you can get rid of five extra pounds. And start battling overweight with confidence.