Extra pounds negatively affect a person's health and at the same time form an inferiority complex in him. The methods of losing weight in a short time, known today, allow anyone to lose weight quickly, be it a man or a woman. For example, a great option is the so-called. fasting day. To remove the belly in the shortest possible period of time, you will need not only a suitable technique, but also firm determination and motivation.
How to lose weight in a short time
How to quickly lose weight for a man / woman is a question that has become especially relevant in recent years, which is associated with an increase in the number of people suffering from obesity of varying degrees. It is not easy to make an effective "throw-march" in order to lose weight - not everyone has the necessary willpower. To achieve the ideal figure, first measure your weight in the morning and take a picture in your underwear (front, back, side view) - after finishing the diet, do the same to see the results. You also need to forget about snacking at night.
You can really lose weight in a short time. To do this, you will need to move as much as possible, for example, sign up for a fitness room or do your daily jogging near your home. If you want to pump up your muscles in parallel with this, then you will have to start attending the gym or do it yourself at home. Push-ups, exercises with dumbbells will help.
The most important thing you need is to adhere 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 one glass on holidays. The fact is that alcohol is very high in calories and at the same time it is able to provoke 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 need to eat only healthy and low-calorie foods, for example, fresh cucumber and tomato salads, and first you need to calculate the number of calories that the body needs to maintain vital activity in complete 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 need 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 that a particular person's body needs to keep him from getting fat. To start a safe process of losing weight, it is recommended to reduce the daily calorie intake by 20%, that is, multiply the calculated calories by 0. 8. As for losing weight in a short time, for example, in a few weeks, then it is necessary to reduce the rate by 40%, but at the same time you should be observed by a doctor.
Optimal ratio of proteins, fats and carbohydrates
Fast and safe weight loss can be obtained provided that a suitable ratio of BJU is used, that is, proteins, fats, carbohydrates. The best option is the ratio of proteins in the range of 15-35%, fats - 20-25%, carbohydrates - 40-65%. For weight loss, it is best to use this ratio of BJU: 30%, 20, 50%. On low-calorie diets, this proportion may slightly change in favor of protein due to a decrease in the proportion of carbohydrates.
Physical activity and physical activity
Many ways to lose weight in a short time involve a lot of physical activity. To make your body lean and fit, resort to walking, skiing, cycling, swimming, treadmill, or stationary cycling. When losing weight, you should not overwork, the pace should be vigorous, 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
For weight loss, be sure to drink at least 2 liters of water per day. To effectively lose weight through exercise, men definitely need aerobic activity. In general, you should try to walk about 5 km per day on foot. You should not get too carried away with jogging, since excess weight will negatively affect the condition of the joints. Weight loss guys also need to do light strength training in the form of squats, bends, and dumbbell swings. Other ways are to eat a balanced diet and cut back on 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 many people like to do in the evening. 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 losing weight is training on cardiovascular equipment, for example, a stepper, an exercise bike, a treadmill, and an ellipse. The most effective among them is considered to be 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 raise both legs as high as possible. Other weight loss exercise options include:
- jumping rope;
- squats;
- push-ups from the floor / bench;
- hoop / hula hoop.
Fast and effective diets
A very simple but effective diet for losing weight is soup. Everyone can cook it. It is designed for 7 days - in this short period you can lose 4-5 kg. Throughout this period of time, you need to eat only vegetable soups. Such a diet is easily tolerated by those who are losing weight, especially since the soup quickly fills the stomach, contributing to the quick quenching of hunger. Do not forget that you need to drink about 2 liters of water per day. When preparing soups from vegetables 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, as in this case, an extended 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 losing weight must eat and drink in 5 meals during one day:
- 600 g fat-free cottage cheese;
- 60 g sour cream;
- 2 cups broth of wild rose;
- 2 cups of unsweetened coffee with milk.