Excess weight negatively affects human health and at the same time forms 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. 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
How to lose weight fast 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 to varying degrees. It is not easy to make an effective "march-march" to lose weight - not everyone has the necessary willpower. To achieve the perfect figure, first measure your weight in the morning and take a picture in your underwear (front, back, side view)- After the diet, do the same to see the results, you should also forget about breakfast 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 to sign up for a gym or do your daily jogging near your home. If you want to pump up your muscles in parallel, then you will need to start going to the gym or do it yourself at home. Push-ups, dumbbell exercises will help you.
The most important thing you need is to adhere to certain restrictions in your diet. To lose as much weight as possible in one 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 is able to provoke a strong appetite.
- White bread, pastries, gingerbread, cookies, pastries.
- Oils, fats.
- Sugar, candy, chocolate, soda.
Calculating calories
How to lose weight in a short time? To answer this question, you should eat only healthy and low-calorie foods, such as salads of fresh cucumbers and tomatoes, and you should first calculate the number of calories the body needs to maintain vital activity at 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 have 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 them from gaining weight. To start a safe weight loss process, it is recommended to reduce the daily calorie intake by 20%, ie multiply the calculated calories by 0, 8. As for losing weight in a short time, for example after a few weeks, then it is necessary toreduce the percentage by 40%, but at the same time you should be monitored by a doctor.
Optimal ratio of proteins, fats and carbohydrates
Rapid and safe weight loss can be achieved, provided that an appropriate ratio of BJU is used, ie proteins, fats, carbohydrates. The best option is the ratio of protein in the range of 15-35%, fat - 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 reduction 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 slim 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 heart rate 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
To lose weight, be sure to drink at least 2 liters of water a day. For effective weight loss through exercise, men definitely need aerobic activity. In general, you should try to walk about 5 km a day. You should not get too carried away with jogging, as being overweight will negatively affect the condition of the joints. Weight loss boys should also do light strength training in the form of squats, bends and 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 the diet. Drink unsweetened green tea, which can satisfy 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;
- sour cabbage;
- fruits, apples;
- eggs;
- boiled rice;
- boiled carrots, etc.
Exercises for weight loss in a short time
One of the most effective and simple exercises for weight loss is training on cardiovascular equipment, such as a 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 should lie on your back, put your hands on your head and at the same time raise both legs as high as possible. Other options for weight loss exercises include:
- skipping rope;
- squats;
- floor / bench push-ups;
- 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 - for this short period you can lose 4-5 kg. During this time you should eat only vegetable soups. Such a diet is easily tolerated by those who lose weight, especially after the soup quickly fills the stomach, contributing to the rapid satisfaction of hunger. Remember that you should 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 fasting day at least once a week. It is recommended that he falls on a day off, as in this case prolonged sleep will be required. The days of protein starvation have gained considerable popularity in recent years, one of which is cottage cheese. This weight loss option assumes that losers should eat and drink 5 meals in one day:
- 600 g of low-fat cottage cheese;
- 60 g sour cream;
- 2 cups wild rose broth;
- 2 cups unsweetened coffee with milk.