Almost always rapid weight loss is not a beneficial effect on health. In addition, the faster the process of losing weight, the less stable the result. However, in some cases, it is necessary to get rid of a few pounds in just one week.
Some rules quick weight loss
For quick weight loss you should follow a few important rules:
No. 1 decrease fat
First and foremost, you should reduce the consumption of fat. In the daily diet should not be more than 25 grams of fat. Of course, this amount is not sufficient for the proper functioning of the body, but to use this technique for a short time, that is acceptable.
The daily menu to exclude meat products, fats, nuts, flour products. You can take in the mornings tablespoon of fish oil or fresh vegetable oil, which is the daily norm of fats.
No. 2 — sweet rejection
Almost all of the sweet food, which is a source of sweet carbohydrates, that contribute to the deposition of subcutaneous fat. Sugar consumption increases insulin production and thus increases the weight. Caution should be used, and milk. Contains lactose, so don't promotes weight loss.
No. 3 — the elimination of the processed products
All of the products with a long shelf life is absolutely contraindicated for weight loss. This canned food, chips, drinks and other foods with preservatives. Allowed to eat the food, pass the minimum processing, e.g., oatmeal, rice and other cereals.
No. 4 — reduce the carbs
The daily amount of carbohydrates must be drastically reduced, this will lead to the loss of body fluids and the volume numbers will be significantly reduced. Long respect for low-carb diet are threatened with unpleasant consequences for health, but a week of significant harm will not be caused.
No. 5 — increase physical activity
For faster weight loss requires a combination of diet with aerobics. It is recommended to do at least half an hour in the morning and so evening. If you do twice a day does not work, then formal training should be increased. Instruction must be intensive and include a variety of exercises.
No. 6 — protein intake.
To aid in weight loss, it reduced the amount of body fat, not muscle mass, you need to in the diet was attended by the appropriate amount of protein. On the day the body requires 1.6 g of protein for every kilogram of weight. Protein diet is one of the most harmless to our body. But the traditional meats in addition to protein, contains the fats, which are a very bad influence on weight loss. An alternative is a can of protein powder. Protein shake you drink throughout the day every 2-3 hours. 1-2 times per week is necessary to eat fish, boiled or steamed.
No. 7 — how to drink more plain water
The excess water is a stress for the body. Consumption of large amounts of water, the adrenal glands secrete increased amounts of stress hormones. These hormones and trigger the fat-burning metabolism. The more protein consumed, the more water is needed. On the day you need to drink at least 10 glasses of water in the morning, when waking up, before and after workouts and between meals.
No. 8 — the constant change in calories
A permanent change in calorie intake speeds up the process of weight loss. The essence of weight loss is: 3 days, you need to eat, watching as calories, 4. day, when you should increase the amount of consumption of 300-400 calories. Then you will have to go back to the minimum number. And as a deputy to the feast and famine days.
Number 9 — the acceptance of different supplements
As for losing weight, the body loses vitamins, minerals and nutrients in the right amount, it is necessary to take various multivitamin complexes. Useful is the addition of fiber to the protein shake.
No. 10 — reduce salt intake
Excess salt increases the amount of sodium in the body that helps to arrest the body of water. The need to minimize salt intake: to stop salting food and to monitor the presence of salt in the food prepared. Salt-free diet help you to lose about four pounds.
Rapid weight loss reviews different. They are mostly positive at the beginning. Weight really fast lose. But, if the ex post return to a normal diet, and lost weight, much will be back soon.
How to lose weight beautiful?
Sometimes fast weight loss is not bring the desired results, because the range is reduced it is not those parts of the body, which would like to reduce. In this case, require some of the load precisely on the problematic parts of the body.
Yes, to lose weight fast in my legs for the week in addition to a balanced diet is necessary to use the physical efforts. These include jogging, swimming and physical exercise. So it is strictly forbidden to "pump" the leg muscles, because it will look more strong. Need to strengthen the leg muscles by stretching regularly. You can go dancing or training on the elliptical trainer.
After the body fat in the legs is reduced, to prevent the return of the lost fat options 2-3 times per week, Pilates or aerobics.
To lose weight fast in my legs for the week in addition to changes in diet need and of the heart. You can do walking, walking, fitness, dancing, Running, Cycling. Such studies stress the muscles of the hips, thighs and buttocks. Fast weight loss thighs for one or two weeks, if training for at least one hour a day.
Will help you to lose weight quickly in the legs, and a professional massage. The accumulation of excess fat and excess fluids, it is very sensitive to stress massage. Due to the shortage of time and Finance, professional massage services, you can replace the self-massage. It is advisable to use while the anti-cellulite cream with ivy, caffeine and extract.
If you want to speed up the process of getting rid of excess weight it is recommended to perform cardio in the particular pants or shorts for weight loss. This can provide a "sauna effect", and together with then stripped and excess liquid.
This is not always possible to visit fitness clubs and gyms. Exercises for losing weight in legs in a week can be done at home. Useful are the following types of exercises:
- "Squats on the wall". You want to get back to the wall and put the feet hip-width apart. Slowly falling, it is necessary to reach the position when your knees are bent at a right angle, then slowly rising to Repeat at least 10-12 times.
- The "attacks". In a standing position to make a step and bending the leg at the knee, heads down. Then return to the original position and repeat the exercise for the other leg. For this exercise about 10-15 times.
- "Walking down the stairs". The most simple exercise, because it requires only up and down the stairs and not use Elevators.
- "Rotation in the air." Lying on the ground, it is necessary to alternately lift your feet and with circular motions in the air. Do 10-15 times for each leg.
To achieve the results it is important to repeat the training day of the week, which will be awarded for weight loss.
Fast weight loss in summer
Especially important fast weight loss in the summer season. Summer to lose weight fast will help of simple and affordable products: oranges, melons, cucumbers, carrots and tomatoes. It is possible to regularly arrange fasting days with the use of these products.
| Product name | The number of calories per 100 grams |
|---|---|
| Orange | 33 |
| Watermelon | 21 |
| Cucumber | 13 |
| Carrots | 27 |
| Tomatoes | 17 |
If you want to lose weight fast in the summer for one week will help to reduce food intake and increase the amount of fluid. Regular single portion of food should be reduced by 2-3 times. In addition, the meals must be frequent at every 2-3 hours. In the summer months be sure to drink plenty of raw water to prevent dehydration. Before each meal to drink a glass of warm water, which will accelerate the digestion of food.
In a week quick weight loss you can lose 3 to 10 pounds. How can I lose weight in one week depends on the chosen method for weight loss and the intensity of the exercise. Regardless of the method used for fast weight loss they were not selected, remember that it should not be too often use extra weight loss because it can negatively affect health. Preferably after successful completion of the quick weight loss is to reconsider the diet and choose the most suitable diet to maintain the image in optimum condition.