Many people want to know is it possible to lose weight quickly. They seek and find diets that entail not only weight loss but also health problems. It is impossible to completely starve it is harmful and useless.
The futility of this diet is that after this, the person is gaining weight. Often because of this, attenuante going back to dieting and weight is increasing. There are several reasons. If you consume in a day less 1500-1200 calories, the brain includes a "hungry mode". The organism lives as if your life is threatened, and therefore in all ways saves fat and replenish them at every opportunity. Besides wanting to lose weight quickly are not losing fat and muscle. Muscles are very important in metabolism and burning of calories. Therefore, after the loss amount of muscle tissue you'll just regain the fat tissue and to get rid of it is much more complicated, so let's learn how to lose weight quickly.
How to lose weight quickly at home?
How to lose weight quickly at home and does not harm health? If you decide to go for it, then it is better to start with a 10 pounds in 1.5-2 months. It's fast enough for our body, achievable and safe. Follow these guidelines and you will succeed.
Daily diet should be:
- For Breakfast (7:00-9:00) eat complex carbohydrates i.e. grains, fruits, dairy products. It can be 100 grams. cooked oatmeal with a banana and a small yogurt drink. You can add 1-2 crushed nuts, a handful of dried fruit or a teaspoon of flax seeds.
- Snack (11:00-12:00) will approach veggies, fruits, nuts or dairy products again. For example, you can finely chop the lettuce, greens, cucumber and mix with cottage cheese. Also, you can eat a handful of nuts, yogurt or drinking grapefruit.
- Again at lunch (13:00-15:00) eat complex carbohydrates, vegetables, lean protein. Best lunch — pasta from durum wheat, steamed vegetables and a serving of lean meat with the sauce. Meat is better to boil or bake.
- For the second snack (16:00-17:00) good raisins, walnuts, dates or other dried fruits.
- For dinner (18:00-20:00) ideal for vegetables, lean fish or chicken breast. To maintain the balance of iron in the blood sometimes eat for dinner, apples and chicken liver. Any bread or pasta at this time is contraindicated.
Fractional power has a positive effect on metabolism, so don't skip meals. Especially important is the Breakfast.
In search of ways to lose weight quickly, people reduce the amount of carbohydrates and fats in the diet, replacing them with proteins. Don't do that, because excessive protein intake leads to kidney failure, and lack of carbohydrates — the lack of forces, fainting, problems with memory and heart. The optimal ratio of fats, proteins, and carbohydrates — 1:1:4 respectively.
Recommendations for weight loss
- You can not be afraid to eat at night! In the center of power for Applications in Cambridge proved that the late dinner does not turn into fat. Eating at night is contraindicated only to patients with gastric ulcer.
- Exercise. They are divided into weights and cardio. Dedicate warm up for about 5 minutes, and then proceed to strength training — when you are done, the muscles run out of glycogen. Then during cardio, the fat burning will be much faster.
- Breathe the fresh air. Exercise in the open air will nourish the brain and blood oxygen, to clarify thoughts and improve mood.
- Sleep at least 7 hours. Sleep is an important factor in metabolism. If not, the weight loss will slow down.
- More go. Muscles need a constant load and a half hour training is not enough. If you will walk several kilometers every day, you won't have to hurt back. Constant exercise strengthens the muscles that support the spine. The nearest Park can improve your posture.
- Drink about two litres of still water a day. The body constantly loses fluid, especially during fat burning. If the water is not enough, weight loss will slow down.
How to lose weight quickly by 3 kg?
Is it possible in the shortest time possible to lose 3 pounds? — Yes, it's possible! You just have to buy kitchen scales, in order to know the exact weight of the products, follow this menu and exercise, the result will not keep itself waiting.
- Breakfast: 60 grams. muesli, filled a glass of milk, and two canned peach.
- Snack: 20 peanuts almonds.
- Lunch: salad of 1 tomato, 1 cucumber, 100 gr. chopped cabbage, a tablespoon of olive oil and a dash of lemon juice. On the second 200 gr. baked chicken breast and 100 gr. of boiled pasta from durum wheat.
- Snack: a glass of nonfat yogurt.
- Dinner: 200 gr. cottage cheese with salt, herbs and spices. Steamed broccoli, zucchini, carrots, onions, spinach, tomatoes — this dish you need 150-200 grams.
- Snack. Glass of yogurt with a handful of berries.
- Breakfast: a sandwich of two toast, 2-3 pieces bacon, 1st of tomato and a couple leaves of lettuce, fill with a spoon of mayonnaise.
- Snack: 8-10 pieces of dried apricots.
- Lunch: 250 gr. couscous, sauteed one grated carrot, chopped onion, corn and peas.
- Snack: a handful (15-25 pieces) walnuts.
- Dinner: 200 gr. tofu (bean curd) cut into cubes, fry with spices, onion and carrot. Salad of fresh vegetables: tomato, cucumber, lettuce, peas, celery.
- Breakfast: omelet of two eggs with tomato and 30 grams. (2-3 slices) of cheese. Baked Apple.
- Snack: two whole grain toast, smeared feta cheese, a couple tomato slices and lettuce.
- Lunch: 200 gr. cooked rice stir-fried with onions, carrots, corn, peas, asparagus, zucchini and one egg.
- Snack: 2 pears and 1 banana.
- Dinner: 200 gr. baked fish and salad, 100 gr. boiled chickpeas (garbanzo beans) and 100 gr. canned corn with Crimean onions, cabbage, lettuce and tuck it all Greek yogurt.
- Snack: a glass of kefir with cinnamon.
- Breakfast: smoothie made from 1 banana, sliced Apple, handful of spinach, 1 pear, 3-4 celery stalks and 300 ml. of water.
- Snack: handful of hazelnuts.
- Lunch: 200 gr. boiled buckwheat with 300 gr. (raw weight) mushrooms, frixum with a bow.
- Snack: a glass of low-fat yogurt and an Apple.
- Dinner: 200 gr. sliced mushrooms, pour the juice of one lemon. Add 200 gr. canned beans, 100 gr. tomatoes. Tuck in herbs de Provence, salt, olive oil and 75 gr. the Parmesan.
- Snack: 100-150 gr. cheese.
- Breakfast: 200 gr. cooked oatmeal with milk, 4-5 finely chopped pieces of dried apricots, 1-2 crushed almonds.
- Snack: a glass of low-fat yogurt.
- Lunch: 6 sushi and 6 roll with fish and vegetables.
- Snack: grapefruit.
- Dinner: 100 gr. lean meat, baked with one cut into slices potatoes. Sprinkle with spices, add 30 gr. the grated cheese.
- Snack: whole-wheat toast with cottage cheese.
So you have to eat for 2 weeks and the result will be visible on the face. After the fifth day you again start to eat on the first day without breaking the diet.
If you feel weakness or dizziness, get it, nothing bad will happen.
How to lose weight quickly in the legs and stomach?
Many concerned about "problem areas" — thighs and lower abdomen. It is they, in the power structure, women accumulate the most stubborn fat deposits. To reduce the volume of the thighs or abdomen may be the only long-lasting, proper nutrition and cardio. But do not forget about physical exercises for these muscle groups. These exercises will give the muscle relief and tightened them.
Here are some of these exercises:
- Squats against the wall. Lean back against the wall, fold your hands behind your head and squat as if you were looking to sit on a chair. The angle at the knees should be straight. Usually start with 2 approaches 15 squats. Gradually increase the number of sets and reps.
- The splaying of the feet while standing on all fours. Starting position — on hands and knees (better to do it on the rug). One leg lift to the side, maintaining a straight angle. Hold it parallel to the floor. Exercise and perform 2-3 sets (depending on your training) for 30 times.
- Mahi ago. Swings back to hold the hand opposite the active leg for support, and make the Mach leg back. Don't do it too sharply, fraught with the tension of the muscle. Similarly, running exercise with a move to the side, but for support you need to hold with two hands. Start with 3 approaches for 30-40 times.
- Raise legs lying on its side. You need to lie on side, bend bottom leg. Free hand should be on the back of his head. Most importantly — for support must serve only one arm. Top leg raise as high as possible without tilting it to the side. Performed 2 sets of 15 times.
- The simple exercise on the inner side of the thigh. Take a pillow, roll of toilet paper or something similar, hold between your knees, sit in a comfortable chair. Now open your favourite book or turn on the TV, and just squeeze the pillow with your knees. You can do long enough and although you will never feel tired, but the next day muscles can hurt.
You can try various "fat burning" body wraps and massages, but the result is they have little. They only keep the skin in good shape.
It will not help even exercise — you can build a press, but it will still be hidden under fat until, until will not be able to lose weight through diet. Due to the growth of the muscles, the abdomen will appear. So the first thing diet first and then exercise. To build a press you can use these exercises:
- Bike. Important details: do not lift your feet too high and not lower them on the floor with your hands behind your head. The back is loose, but this is optional. Do this exercise 2-3 minutes.
- Inclinations in the parties, starting position stand feet, hands behind his head. Bend so that the pelvis remains in place. Perform 2 sets of 20 each way.
- You can also download the press not quite familiar ways. One of them is to bend the knees, raise the arms up and "curl" to the left and to the right. Can limit with 2 approaches 40 times.
How to lose weight without dieting?
A small adjustment power instead of alternating diets — is the perfect way to lose weight. There are several methods to change the usual way of eating without pain and obsessive thoughts.
Fatty foods are not different from lean divitias, but strongly affects caloric intake. Try to make the dish less oily: buy cottage cheese diet or kefir, add to a salad with lemon juice instead of butter, buy milk ice cream instead of butter and so on. Pay more attention to less fatty foods: meat, fish, cheese, cereals, potatoes, vegetables and fruits.
Waiver of sweet
A simple indifference to pastries and sweets reduces the calories by 5-10% according to different sources. It should not be a strict ban. Just eat one piece of cake instead of two, a slice of chocolate instead of a whole tile. A large impact will the refusal of sugar in tea and coffee, sugary sodas and packaged juices.
Thus, you will save yourself from overeating, and saturation will come faster. It is also important not to be distracted while eating. There is a reception as a "restaurant approach". It is how to make the dish varied. For example, a spoon of rice, toast of rye bread, some potatoes, corn, mushrooms, fresh vegetables — looks quite impressive and makes with each new spoonful of food to learn new taste and give him more time. Can try to eat with chopsticks — they just cannot take much food at a time.
This has already been said before. Besides, frequent meals will speed up metabolism, it keeps you hungry enough then to overeat. Although many refer to it skeptically. Also dishes of a smaller size also affects the appetite. Mainly the feeling of satiety is associated not so much with the fullness of the stomach, as with the spiritualis conturbauit plates. Try to bring the small forks, saucers, small salad bowls or for soup.
To spoil the appetite
All I heard from mom that expression, isn't it? Appetite and really can spoil — if to eat a little bit and pause, then return to the table there are already and do not want.
It plays a significant role in almost all body processes and also improves the condition of intestines. The number of fiber depends strongly on divitias food. Dietary fiber make food more volume and hold her stomach. Another advantage — reducing the glycemic index (GI) foods. When we eat foods with a high GI, blood sugar rises sharply, in response, generates a large amount of insulin, and because after that the sugar is rapidly dropping. This again causes the appetite. Thanks to the tissue, spikes of insulin levels is not happening. Rich in fiber fresh fruits, vegetables, whole grains and bran. And don't forget about physical exercises and walks in the Park.
How quickly to lose 10-20 pounds?
To lose weight by 10-20 kg, you need to follow the regime and exercise for 6-12 months. To avoid temptation, follow these guidelines:
- Make the diet varied. Add to it the seasonal vegetables and fruits, do not forget about meat, nuts and dried fruits.
- Pripravljena food. Spices have no calories, but they add the taste of food and make it less bland.
- Combine different exercise. Over time, the body gets used to repetitive training. Getting used to not happen every week change the exercises.
The only way to get the desired result for a long time is to be in harmony with yourself, loving your body and give it what is needed. Crazy recommendations on rapid weight loss will result only for a short time. Try very fast not to lose weight, and do things gradually.