Excess weight negatively affects a person's health and at the same time forms an inferiority complex in him. The methods of losing weight in a short time, known today, allow anyone to lose weight quickly, whether man or woman. For example, an excellent opportunity is the so-called. fasting days. To remove the abdomen in the shortest possible period of time, you will need not only a proper technique, but also determined determination and motivation.
How to lose weight in a short time
How to lose weight fast for a man / woman is a question that has become especially important in recent years, which is accompanied by an increase in the number of people suffering from overweight to varying degrees. It is not easy to do an effective "march" to lose weight - not everyone has the right will. To achieve a perfect figure, first measure your weight in the morning and take a picture inside (front, back, side view) - after you have finished the diet, do the same to see the results. You should also forget about snacking at night.
You can lose weight really well in a short time. To do this, you will need to move as much as possible, for example, register in a fitness room or do daily jogging near your home. If you want to pump your muscles in parallel with this, then you will need to start attending the gym or do it yourself at home. Pushing, dumbbell exercises will help you.
The most important thing you need to do is adhere to some restrictions in your diet. To lose as many pounds as possible in a month, be sure to give up products such as:
- Alcoholic beverages - not even a glass during the holidays. The fact is that alcohol is very high in calories and at the same time is able to provoke a strong appetite.
- White bread, cakes, gingerbread, biscuits, cakes.
- Oils, fats.
- Sugar, candy, chocolate, soda.
Calorie counting
How to lose weight in a short time? To answer this question, you should eat only healthy and low-calorie foods, for example, fresh cucumber and tomato salads, and you should first calculate the number of calories your body needs to maintain vital activity incomplete rest. To do this, use the Muffin-Geor formula, which is one of the most accurate today:
- For men: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age + 5.
- For women: 10 * weight (kg) + 6. 25 * height (cm) - 5 * age - 161.
The resulting result will have to be multiplied by the coefficients:
- very high activity - 1, 9;
- high activity - 1. 725;
- average activity - 1. 55;
- low activity - 1. 375;
- sedentary lifestyle - 1. 2.
As a result, you can calculate the number of calories a certain person's body needs to keep it lean. To start a safe weight loss process, it is recommended to reduce your daily calorie intake by 20%, ie to multiply the calculated calories by 0. 8. In terms of weight loss in a short time, for example, ina few weeks, then it is necessary to reduce the rate by 40%, but at the same time should be observed by a doctor.
Optimal ratio of proteins, fats and carbohydrates
Rapid and safe weight loss can be obtained provided that an appropriate BJU ratio is used, ie proteins, fats, carbohydrates. The best option is the ratio of proteins in the range 15-35%, fats - 20-25%, carbohydrates - 40-65%. For weight loss, it is better to use this BJU ratio: 30%, 20, 50%. In low calorie diets, this percentage may vary slightly in favor of protein due to a decrease in the percentage of carbohydrates.
Physical activity and physical activity
Many ways to lose weight in a short time require a lot of physical activity. To make your body lean and fit, go for walks, skiing, cycling, swimming, treadmill or stationary cycling. When losing weight, you should not overload the work, the rhythm should be strong and the pulse should not be higher than 120: for a start, it is better to take the interval from 105 to 110 as the norm.
Weight loss methods for men
To lose weight, make sure you drink at least 2 liters of water a day. To effectively lose weight through exercise, men definitely need aerobic activity. Generally, you should try to walk about 5 km a day on foot. You should not get too far after jogging, as excess weight will negatively affect the condition of the joints. Weight loss guys should also do light strength training in the form of squats, twists and swings. Other ways are to eat a balanced diet and cut out the usual portions.
Quick weight loss products
Every way to lose weight in a short time involves changing your diet. Drink unsweetened green tea, which can quench your hunger. Try to eat less and not eat too much, which many people like to do in the evening. Dilution products include:
- kefir, low-fat cottage cheese;
- fruit and vegetable juices;
- honey;
- sauerkraut;
- berries, apples;
- eggs;
- rice and zier;
- boiled carrots and more.
Slimming exercises in a short time
One of the most effective and simple exercises for weight loss is training in the cardiovascular equipment, for example, a step, an exercise bike, a treadmill and an ellipse. The most effective among them is considered to be a step that simulates climbing stairs. To lose weight in the lower abdomen, you should lie on your back, place your hands on your head and at the same time raise both legs as high as possible. Other weight loss exercise options include:
- jump rope;
- meeting;
- floor / bench push;
- hoop / hula hoop.
Fast and effective diets
A very simple but effective diet for weight loss is soup. Everyone can cook it. Designed to be created in 7 days - in this short period you can lose 4-5 kg. Throughout this time period, you should only eat vegetable soup. Such a diet is easily tolerated by those who are losing weight, especially as the soup quickly fills the stomach, contributing to the rapid quenching of hunger. Remember that you should drink about 2 liters of water a day. When preparing vegetable soup for weight loss, you can not use:
- vajra;
- potatoes;
- meat products for making soup;
- a large amount of salt.
Days of fasting
Many experts recommend arranging a day of fasting at least once a week. It is advisable for him to fall on a day off, as in this case, a prolonged sleep will be required. Protein fasting days have gained considerable popularity in recent years, one of which is cottage cheese. This weight loss option assumes that the weight loss should eat and drink at 5 meals a day:
- 600 g nonfat cottage cheese;
- 60 g sour cream;
- 2 cups wild rose soup;
- 2 cups of unsweetened coffee with milk.