Extra pounds negatively affect a person's health and at the same time form an inferiority complex in him. The methods known today for losing weight in a short time allow everyone to lose weight quickly, be it a man or a woman. A good option is, for example, the so-called. Fasting day. In order to remove the abdomen in the shortest possible time, you need not only a suitable technique, but also a firm determination and motivation.
How to lose weight in a short time
How to lose weight quickly for a man / woman is a question that has become particularly relevant in recent years and is associated with an increase in the number of people suffering from obesity to varying degrees. It is not easy to do an effective "throwing march" to lose weight - not everyone has the willpower necessary. To achieve 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 need to forget about nighttime snacking.
You can really lose weight in a short period of time. To do this, you need to move as much as possible, for example signing up for a gym or jogging near your home every day. In parallel, if you want to pump up your muscles, you have to go to the gym or do it yourself at home. Pushups, exercises with dumbbells will help.
The most important thing you need to be able to adhere to certain restrictions in your diet. In order to lose as many kilograms as possible in a month, you should avoid products such as:
- Alcoholic drinks - not even a glass on vacation. The fact is that alcohol is very high in calories, and at the same time it can provoke a strong appetite.
- White bread, pastries, gingerbread, cookies, cakes.
- Oils, fats.
- Sugar, candy, chocolate, soda.
Calorie calculation
How can you lose weight in a short time? To answer this question, you just need to eat healthy and low-calorie foods, for example, fresh cucumber and tomato salads, and first you need to calculate the number of calories the body needs to maintain vital activity in complete rest. To do this, use the Muffin-Georges 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 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 getting fat. To start a safe process of losing weight, it is recommended to reduce the daily intake of calories by 20%, that is, to multiply the calculated calories by 0. 8. For example, if you want to lose weight in a short period of time, say, a few weeks, you need to lower the rate by 40%. However, at the same time, you should be observed by a doctor.
Optimal proportion of proteins, fats and carbohydrates
Faster and safer weight loss can be achieved provided an appropriate 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%. In low-calorie diets, this percentage may change slightly in favor of protein due to a decrease in the carbohydrate percentage.
Physical activity and physical activity
Many ways to lose weight in a short period of time require a lot of physical activity. To keep your body lean and fit, resort to hiking, skiing, cycling, swimming, treadmill, or stationary cycling. When losing weight, do not overwork, the pace should be vigorous and the heart rate should not be higher than 120. First of all, it is better to take the interval from 105 to 110 as the norm.
Weight Loss Methods For Men
To lose weight, drink at least 2 liters of water a day. In order to lose weight effectively through exercise, men definitely need aerobic activity. In general, you should try to walk about 3 miles per day. You shouldn't get too carried away while jogging, as being overweight has a negative impact on the condition of the joints. Weight loss guys also need to do light weight training in the form of squats, bends, and barbell swings. Other options are a balanced diet and reducing the usual servings.
Fast weight loss products
Any way to lose weight in a short period of time involves changing your diet. Drink unsweetened green tea that can satisfy your hunger pangs. Try to eat less and not overeat, which is what a lot of people like to do in the evening. Slimming products include:
- Kefir, low-fat cottage cheese;
- Fruit and vegetable juices;
- Honey;
- Sauerkraut;
- Berries, apples;
- Eggs;
- cooked rice;
- boiled carrots and more.
Slimming exercises in a short time
One of the most effective and easiest weight loss exercises is exercising with cardiovascular equipment such asB. a stepper, an exercise bike, a treadmill and an ellipse. The most effective among them is 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 options include:
- Jump rope;
- Squats;
- Push-ups from the floor / bench;
- Hoops / hula hoops.
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, you just need to eat vegetable soups. Such a diet is easily tolerated by people who are losing weight, especially since the soup quickly fills the stomach and helps to quickly satisfy hunger. Do not forget that you need to drink about 2 liters of water a 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 day of fasting at least once a week. It is advisable that it fall on a day off, as longer sleep will be required in this case. Protein fasts have gained considerable popularity in recent years, including cottage cheese. This weight loss option assumes that the weight loss must eat and drink 5 meals in a day:
- 600 g of fat-free cottage cheese;
- 60 g sour cream;
- 2 cups wild rose broth;
- 2 cups of unsweetened coffee with milk.