How to lose weight fast? The fitness trainer knows the answer. She runs her own weight loss program and does not deny the interviews. According to the specialist, if you need to lose weight dramatically, you can use this 7-day diet. Less than five pounds per week guaranteed.
You may need to lose weight urgently. For example, before an important event, a photo shoot or a sea trip. At this point, I just want to ask, “how to lose weight fast? ” And here it’s important to note that losing weight is stressful for the body. Therefore, it should be approached with caution.
According to the coach, it is naive to believe that in just one week, the body can burn five kilograms of pure fat. The caloric deficit associated with eating restrictions, of course, requires the body to throw some of the adipose tissue into the firebox. But it will not only be reflected in the numbers.
Along with fat, the body gets rid of excess water and some of the intestines. This diet does not lead to long-term weight loss. But it gives a boost to weight loss and allows you to quickly see the first result. And he, as you know, is important because he gives strong motivation.
How to lose weight fast - the main steps of nutrition
1. step. Eat less carbs and more protein.
A low carb diet is the most effective way to lose weight. Even a weekly reduction in carbohydrates forces the body to release excess water. And the first results will be visible the very next morning after the complete rejection of carbohydrate foods.
Avoid sugar and starchy foods (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.
2. Step: Select Whole Foods.
That is, those that have not undergone industrial processing. The whole dish is a piece of meat, fish, eggs, any vegetables, fruits or berries. Recycled food is everything you buy in a store in a package. Whole foods are always more satisfying than processed foods. They do not contain added sugars and salts that cause the body to gain weight.
3. step. Reduce your calorie intake.
To lose weight and lose fat, you need to spend more calories than you get from food. It is impossible to lose weight fast if you do not limit your diet. Reduce the dose size by at least one third. Eat only during main meals and skip snacks, especially before bed. Remove all sauces and spices from your diet (the latter increases appetite).
Choose lean proteins (low-fat meat and fish). And fill your plate with fresh vegetables. Don't eat more calories from drinks - drink water, tea and coffee without sugar.
How To Lose Weight Dramatically - Physical Activity
4. step. Train.
There are no magic pills that would make your body burn fat. But it can be exercise. Exercise training and interval training literally digest adipose tissue and increase the amount of muscle tissue that continues to feed on fat.
For dramatic weight loss, you need:
- Weightlifting - Exercise maintains a high metabolism while losing weight and helps build muscle;
- Exercise high-intensity interval workouts - 5-10 minutes of this workout is as effective at reducing excess weight as a 50-60 minute fitness session a day.
It is enough to train to the limit for 10 minutes three or four times a week. This can be running on site, sprinting outdoors or practicing on a stationary bike.
Select the training method:
- 7 series 30 second sprint with 60 second rest;
- 10 sets of 20-second sprints with 40 seconds of rest;
- 15 series 15 second sprint with 30 second rest
5. step. Be active outside the gym
People who do physical work burn thousands of more calories a day than those who work in the office. Even if your work requires you to sit at your computer all the time, try to move more. Walk, walk up the stairs, walk after work. Even getting up or cleaning your home every night will burn significantly more calories.
And a nice answer to the question of how to lose weight fast? Have coffee. It is a healthy source of caffeine that helps burn more fat and flush excess water out of your body. If you follow these recommendations, you can get rid of five extra pounds in just one week. And start confidently fighting overweight.