Excess weight negatively affects a person's health and at the same time forms an inferiority complex in him. Today, known methods of weight loss in a short time allow everyone to lose weight quickly, whether 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 a short time
The question of how to lose weight quickly for a man / woman is an issue that has become particularly relevant in recent years, and 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" to lose weight - not everyone has the necessary willpower. To achieve a perfect 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 have 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 gym or run close to home every day. If you want to pump up your muscles at the same time, you will have to start going to the gym or do it yourself at home. Push-ups, dumbbell exercises will help.
The most important thing you need to do is adhere to certain dietary restrictions. To lose as many pounds in a month, be sure to give up products such as:
- Alcoholic beverages - not a single glass on holidays. 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, sweets, chocolate, soda.
Calculation of calories
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 you must first calculate the number of calories that the body needs to maintain vital activity at 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 result obtained 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 a person’s body needs to keep from gaining weight. To start a safe weight loss procedure, it is recommended to reduce the daily calorie intake by 20%, or multiply the calculated calories by 0, 8. As for losing weight in a short time, for example for a few weeks, then you need 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 provided that the appropriate ratio of BJU is used, ie protein, fat, carbohydrates. The best option is a protein ratio ranging from 15-35%, fat - 20-25%, carbohydrates - 40-65%. For weight loss it is best to use this ratio BJU: 30%, 20, 50%. On a low-calorie diet, this proportion may change slightly in favor of protein due to a reduction in carbohydrate content.
Physical activity and physical activity
Many ways to lose weight in a short time require a lot of physical activity. To make your body slim and fit, resort to walking, skiing, cycling, swimming, treadmill or stationary cycling. When you lose weight, you should not work excessively, the pace should be strong, and the pulse should not be higher than 120: for a start it is better to take an interval of 105 to 110 as the norm.
Weight loss methods for men
To lose weight, drink at least 2 liters of water a day. To lose weight effectively with exercise, men definitely need aerobic activities. In general, try to walk about 5 km a day. You should not get too carried away with running, as being overweight will negatively affect the condition of your joints. Weight loss guys should also do light strength training in the form of squats, bends and dumbbell swings. Other ways are a balanced diet and reducing the usual portions.
Fast weight loss products
Any way to lose weight in a short time involves changing your diet. Drink unsweetened green tea that can reduce your hunger. Try to eat less and not overeat, which many people like to do in the evening. Weight loss products include:
- kefir, low-fat cottage cheese;
- fruit and vegetable juices;
- honey;
- sauerkraut;
- berries, apples;
- eggs;
- cooked rice;
- boiled carrots and more.
Exercises for weight loss in a short time
One of the most effective and simple weight loss exercises is training on cardiovascular equipment, for example, stepper, exercise bike, treadmill and ellipse. The most effective among them is considered to be a step 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 much as possible. Other weight loss exercise options include:
- jump rope;
- squats;
- floor / bench push-ups;
- hoop.
Fast and efficient diet
A very simple but 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 time period you only need to eat vegetable soups. Such a diet is easily tolerated by those who lose weight, especially because the soup quickly fills the stomach, contributing to the rapid satisfaction of hunger. Remember 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 broth preparation;
- a large amount of salt.
Fasting days
Many experts recommend organizing a fast, at least once a week. It is recommended to fall on a day off, because in this case, prolonged sleep will be needed. Protein fasting days have gained considerable popularity in recent years, one of which is cottage cheese. This weight loss option assumes that a person who is losing weight must eat and drink in 5 meals in one day:
- 600 g fat-free cottage cheese;
- 60 g sour cream;
- 2 cups wild rose soup;
- 2 cups unsweetened coffee with milk.