Extra pounds negatively affect the health of a person, at the same time forming an inferiority complex in him. The methods of losing weight in a short time, known today, allow anyone to lose weight quickly, whether it is a man or a woman. For example, a great option is the so-called. fasting day. To remove the tummy in the shortest possible time, you will need not only proper technique, but also firm 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 particularly relevant in recent years, associated with an increase in the number of people suffering from obesity to varying degrees. It is not easy to do an effective "jet walk" to lose weight - not everyone has the willpower. To get the perfect figure, first measure your weight in the morning and take a photo in your underwear (front, back, side view) - after finishing the diet, do the same to see the results. You should also forget about nighttime snacks.
You can really lose weight in a short period of time. This will require moving around as much as possible, such as signing up to a gym or doing your daily jog near your home. If you want to pump up your muscles at the same time, you will need to start going to the gym or do it yourself at home. Push-ups, exercises with dumbbells will help.
The most important thing that you need is to stick to certain restrictions in your diet. To lose as many kilograms as possible in a month, be sure to give up products such as:
- Alcoholic drinks - not even a drink on vacation. The fact is that alcohol is very high in calories, and at the same time it is able to cause a strong appetite.
- White bread, pastries, gingerbread, cookies, cakes.
- Oils, fats.
- Sugar, candy, chocolate, soda.
Calorie calculation
How to lose weight in a short time? To answer this question, you should only eat healthy, low-calorie foods, for example, salads with cucumber and fresh tomatoes, and you should first calculate how many calories the body needs to maintain vital activity atcomplete 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 result obtained must 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 how many calories a person's body needs to keep them from getting fat. To start a safe process of weight loss, it is recommended to reduce the daily calorie intake by 20%, that is, to multiply the calculated calories by 0, 8. Regarding the weight loss ina short time, for example, in a few weeks, it is necessary to reduce the rate by 40%, but at the same time you need to be monitored by a doctor.
Optimal ratio of protein, fat and carbohydrate
Fast and safe weight loss can be achieved provided that an appropriate ratio of BJU is used, i. e. protein, fat, carbohydrate. The best option is the ratio of protein in the range of 15-35%, fat - 20-25%, carbohydrate - 40-65%. To lose weight, it is better to use this ratio of BJU: 30%, 20, 50%. On low-calorie diets, this proportion may change slightly in favor of protein due to a decrease in the proportion of carbohydrates.
Physical activity and physical activity
There are many ways to lose weight in a short time that require a lot of physical activity. To make your body lean and fit, involve walking, skiing, cycling, swimming, treadmill or stationary bike. When losing weight, do not overwork, the pace should be vigorous, and the pulse should not be more than 120: to begin with, 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 per day. To lose weight effectively through exercise, men certainly need aerobic activity. In general, you should try to walk about 5 km per day on foot. Do not get carried away with jogging, as excess weight will negatively affect the condition of the joints. Guys who lose weight should also do light weight training in the form of squats, turns and swings with dumbbells. Other ways are to eat a balanced diet and reduce the usual portions.
Fast Weight Loss Products
Any way to lose weight in a short time involves changing your diet. Drink unsweetened green tea, which can numb your hunger. Try to eat less and not overeat, which is what a lot of people like to do at night. The slimming products include:
- kefir, low-fat cottage cheese;
- fruit and vegetable juices;
- honey;
- Sauerkraut;
- berries, apples;
- eggs;
- boiled rice;
- boiled carrots and more.
Slimming exercises in a short time
One of the most effective and simple exercises for weight loss is to train on cardiovascular equipment, such as a stepper, exercise bike, treadmill, and ellipse. The most effective of them is considered a stepper that simulates climbing stairs. To lose weight in the lower abdomen, you need to lie on your back, put your hands on your head, and at the same time lift both legs as high as possible. Other weight loss exercise options include:
- jumping rope;
- squats;
- floor / bench pumps;
- hoop / hoop.
Fast and efficient diets
A very simple yet effective diet for weight loss is soup. Anyone can cook it. It is designed for 7 days - in this short period you can lose 4-5 kg. During this entire period, you should eat only vegetable soups. Such a diet is easily tolerated by those who lose weight, especially since the soup quickly fills the stomach, helping to quickly quench hunger. Remember that you should drink around 2 liters of water per day. When preparing vegetable soups for weight loss, you can not use:
- oils;
- potatoes;
- meat products for making broth;
- a large amount of salt.
Fasting days
Many experts recommend organizing a fasting day at least once a week. It is advisable that he falls on a day off, since in this case prolonged sleep will be required. Protein fast days have gained tremendous popularity in recent years, including cottage cheese. This weight loss option assumes that the person losing weight has to eat and drink 5 meals in a day:
- 600 g of fat-free cottage cheese;
- 60 g of sour cream;
- 2 cups of wild rose broth;
- 2 cups of unsweetened coffee with milk.