Almost always rapid weight loss is not has beneficial effects on health. In addition, the faster is the process of losing weight, the less stable the result. But in some cases you simply need to get rid of a few pounds in just a week.
A few rules for quick weight loss
For quick weight loss it is necessary to observe a few important rules:
No. 1 — reduce fat
First and foremost is the need to reduce the intake of fats. In the daily diet should be present not more than 25 g of fat. Of course, that such amount is not enough for the full functioning of the body, but to take advantage of this procedure in the short term is completely acceptable.
From the daily menu should exclude meat products, animal fats, nuts, flour products. It is possible to take in the morning a tablespoon of fish oil or fresh vegetable oil, which represents the daily rate of fats.
No. 2 — the refusal of sweet
Almost all sweet foods, which is a source of sweet carbohydrates, that contribute to the deposition of subcutaneous fat stores. Sugar consumption increases insulin production, and therefore increases the weight. With caution should be consumed and milk. Contained in it, the lactose is not conducive to weight loss.
No. 3 — exclusion of recycled products
All of the products with a long lifespan, is absolutely contraindicated in weight loss. It's canned, fries, drinks and other foods with preservatives. You are allowed to eat food past the minimum of the processing, for example, oatmeal, rice and other cereals.
No. 4 — reduce carbohydrates
The daily amount of carbohydrates is necessary to significantly reduce, this will lead to loss of fluids in the body and the amount of characters will be greatly reduced. A long adherence to low-carb diets threatens unpleasant consequences for health, but for the week of the great damage done will not be.
No. 5 — increase physical activity
For faster weight loss requires combining all diets with aerobics. It is advisable to practice no less than half an hour in the morning and same in the evening. If practicing twice a day does not work, it means that the evening training should increase. When this class should be more intense and include a variety of exercises.
No. 6 — protein intake
For addition, to in weight loss reduce the amount of fat and muscle mass, it is necessary to in the diet have been present for granted the amount of protein. A day the body needs 1.6 g of protein for every kilogram of body weight. Protein diet is considered one of the most wholesome for our body. But in traditional meat dishes in addition to protein, also contains fats, which are very undesirable in weight loss. An alternative may be a protein in powder form. Protein shake it is necessary to drink throughout the day, with an interval of 2-3 hours. 1-2 times a week is necessary to eat fish, cooked or boiled for a few.
No. 7 — as much as possible to drink plain water
An abundance of water is a stress for the organism. If ingestion of a large amount of water the adrenal glands to secrete increased amounts of stress hormones. These hormones and trigger the process of weight loss. The more of protein consumed, the greater is the required water. A day is necessary to drink at least 10 glasses of water: in the morning after waking up, before and after training and between meals.
No. 8 — constant changing of calorie
Permanent change calorie foods speeds up the process of weight loss. The essence of this weight loss is the following: 3 days ago should eat, to adhere to the minimum possible net calorific value, on the 4 day it is necessary to increase the amount of consumption of 300 to 400 calories. Then you need to go back to the minimum number. And so alternately hungry and well-fed days.
No. 9 — intake of a diverse diet
Because during weight loss the body loses vitamins, minerals and beneficial substances in the correct range, then it is necessary to take various multivitamin complexes. Useful happens and adding fiber to a protein shake.
No. 10 — reduce the consumption of salt
Excess salt increases the amount of sodium in the body, which contributes to the retention in the body water. It is necessary to maximally reduce salt intake: to stop away the food and pay attention to the presence of salt in the finished food. Salt-free diet help you get rid of roughly four excess pounds.
Quick weight loss reviews has various. Most often they are initially positive. The weight really quickly, is lost. But if in the future return to the usual power mode, and then lost the extra kilos quite early returns.
How to lose weight pretty?
Sometimes rapid weight loss does not bring the desired results, because of the volume shrinking at all those parts of the body, which would like to reduce. In such a case, it is necessary to specify a certain load exactly on the problem areas of the body.
To quickly lose weight in your legs in a week, in addition to a balanced diet is the need to exercise and physical effort. This can be attributed to the running, swimming and exercise. In this strictly forbidden to "pump" the muscles of the legs, because then they will look even fatter. It is necessary to strengthen the leg muscles through regular stretch marks. You can indulge in a dance or perform exercises on the elliptical simulator.
Once the fat layer in the area of the foot is reduced, to prevent the return of the lost fat, preferably 2-3 times a week, practice pilates or aerobics.
If you want to quickly lose weight in your legs in a week, in addition to changes in diet need and cardio. You can operate a pedestrian walking, fitness, dancing, jogging, jogging, cycling tourism. Similar courses load the muscles of the hips, legs and buttocks. Fast weight loss thighs for one-two weeks ensured if you dedicate to practice at least an hour a day.
Help you lose weight quickly in the legs, and a professional massage. The buildup of excess fat and excess fluid quite sensitive to massage exposed. When lack of time or finance professional services of the masseur, it is possible to replace the self-massage. It is appropriate to apply in this anti-cellulite cream with caffeine and extract of ivy.
To speed up the process, how to get rid of excess weight it is advisable to perform cardio training in special shorts or pants for weight loss. With their help, is ensured by a "sauna effect", and together with the sweat is expelled and another liquid.
Not always it is possible to visit fitness clubs and gyms. Exercise for weight loss legs, in a week it is possible to perform well in home conditions. Useful are the following types of exercises:
- "Squats against the wall". It is necessary to stand with your back to the wall and put your legs shoulder-width apart. Slowly falling, it is necessary to achieve a situation when it will be your knees bent at a right angle, then also slowly rise to Repeat at least 10-12 times.
- "Lunges". In a standing position it is necessary to enter and bending the leg at the knee, go down, how is it possible. Then return to the original position and repeat the exercise for the other leg. Do this exercise about 10-15 times.
- "Walking up stairs". The most simple exercise, because it requires only to rise and fall up the stairs, and not use the elevator.
- "Rotation in the air". Lying on the floor, it is necessary to alternately lift the legs and make a circular motion in the air. Do 10-15 times for each leg.
To achieve this outcome it is important to repeat the exercise for every day in the week reserved for weight loss.
Fast weight loss in the summer
Particularly urgent question of rapid weight loss is in the summer time. In the summer, how to lose weight fast you the easiest and affordable products: oranges, melons, cucumbers, carrots and tomatoes. You can regularly organize the unloading of the days with the use of these products.
| Product name | The number of calories per 100 g |
|---|---|
| Orange | 33 |
| Watermelon | 21 |
| Cucumber | 13 |
| Carrots | 27 |
| Tomato | 17 |
How to lose weight fast in the summer in a week will reduce the amount of food consumed and the increase in the volume of consumed fluid. The usual single dose of food should be reduced to 2-3 times. In addition, the food must be often in intervals of 2-3 hours. I'm sure in the summer to drink as much as possible of the raw water, to prevent dehydration of the organism. Before each meal, you need to drink a glass of warm water, which will speed up the digestion of food.
In a week quick weight loss you can lose 3 to 10 kg. How much can you lose weight in a week, depends only on the chosen method of weight loss and intensity training. What would be the way to quick weight loss, which has not been selected, it must be remembered, that should not be too often to apply the extra weight loss because it can negatively affect health. It is appropriate after the successful completion of rapid weight loss to completely rethink the menu and choose the most suitable diet to maintain the figure in optimal condition.