The extra pounds negatively affect a person's health and at the same time form an inferiority complex in him. The methods to lose 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 time, you will need not only proper technique, but also firm determination and motivation.
How to lose weight in no time
How to lose weight quickly for a man / woman is a question that has become particularly relevant in recent years, which is associated with an increase in the number of people suffering from obesity of various degrees. It is not easy to do an effective "launch march" to lose weight - not everyone has the necessary 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 also have to forget about nighttime snacks.
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 studio or go for a daily jog near your home. If you want to pump muscles parallel to this, you will have to start going to the gym or doing it yourself at home. Push-ups, dumbbell exercises 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 forgo products such as:
- Alcoholic drinks - not even a glass during the holidays. The fact is that alcohol is very caloric, and at the same time it is capable of provoking a strong appetite.
- White bread, pastries, gingerbread, cookies, cakes.
- Oils, fats.
- Sugar, candy, chocolate, soda.
Calculation of calories
How to lose weight in no time? To answer this question, you need to eat only healthy and low-calorie foods, for example, salads from fresh cucumbers and tomatoes, 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 years old.
- For women: 10 * weight (kg) + 6, 25 * height (cm) - 5 * age - 161.
The resulting result 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 the number of calories a particular person's body needs to keep them from gaining weight. To start a safe weight loss process, it is recommended to reduce your daily calorie intake by 20%, i. e. multiply the calculated calories by 0, 8. As for weight loss in a short time, for example, in a few weeks, 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 achieved as long as an adequate ratio of BJU, i. e. protein, fat, carbohydrate is used. 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%. In 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
Many ways to lose weight in a short time require a lot of physical activity. To make your body lean and fit, resort to walking, skiing, cycling, swimming, treadmill or stationary bike riding. When losing weight, one should not work too hard, the pace should be vigorous, and the pulse should not be higher than 120 - for a start, it is best to take the range 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 lose weight effectively through exercise, men definitely need aerobic activity. In general, you should try to walk about 5km per day on foot. You should not get carried away with jogging, as excess weight will adversely affect the condition of the joints. Guys who lose weight also need to do light strength training in the form of squats, pushups, and dumbbell swings. Other ways are to eat a balanced diet and reduce the usual portions.
Fast slimming 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:
- skipping rope;
- squat;
- push-ups from the floor / bench;
- hoop / hula hoop.
Fast and effective diets
A very simple but effective diet for weight loss is soup. Anyone can cook it. It is designed for 7 days - in this short time you can lose 4-5 kg. During this time period, 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. Don't forget that you need to drink about 2 liters of water a day. When making vegetable soups for weight loss, you can not use:
- oils;
- potatoes;
- meat products for making broth;
- a large amount of salt.
Days of fasting
Many experts recommend organizing a fasting day at least once a week. It is advisable to fall on a day off, as prolonged sleep will be required in this case. 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 has to eat and drink in 5 meals during one 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.