The addition of pounds negatively affects a person’s health and at the same time forms an inferiority complex in himself. The method of losing weight in a short time, known today, allows anyone to lose weight quickly, whether men or women. For example, a good choice is what is called. fasting day. To get rid of the stomach in the shortest possible time, you need not only appropriate technique, but also determination and firm motivation.
How to lose weight in a short time
How to lose weight fast for a man / woman is a question that has become very relevant in recent years, which is related to the increasing number of people suffering from obesity to various degrees. It’s not easy to create an effective "vomiting stunt" to lose weight - not everyone has the necessary willpower. To achieve the perfect figure, measure your weight first thing in the morning and take a picture of your underwear (front, back, side view) - after finishing the diet, do the same to see the results. You also need to forget about snacks at night.
You can lose weight in no time. To do this, you need to move as much as possible, for example, check into a fitness room or do your daily jog near your home. If you want to pump your muscles in parallel with this, then you should start attending a gym or doing it yourself at home. Push-ups, exercises with dumbbells will help.
The most important thing you need to do is adhere to certain restrictions in your diet. To lose as many kilograms as possible in a month, be sure to release products such as:
- Alcoholic beverages - not even a glass on holidays. The fact is that alcohol is very high in calories and at the same time it is able to arouse a strong appetite.
- White bread, pastries, gingerbread, biscuits, cakes.
- Oil, fat.
- Sugar, candy, chocolate, soda.
Calorie counting
How to lose weight in a short time? To answer this question, you only need to eat healthy and low-calorie foods, such as fresh cucumber and tomato salad, and first you need to calculate the number of calories the body needs to maintain vital activities in a state of complete rest. To do this, use the Muffin-Geor formula, which is one of the most appropriate 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 should be multiplied by the coefficient:
- very high activity - 1. 9;
- high activity - 1. 725;
- average activity - 1. 55;
- low activity - 1. 375;
- inactive lifestyle - 1. 2.
As a result, you can calculate the number of calories a person’s body needs to make them fat. To begin the process of losing weight safely, it is recommended to reduce daily caloric intake by 20%, which is multiply the calories calculated by 0. 8. To lose weight in a short time, for example, in a few weeks, it is necessary to reduce the rate by40%, but at the same time you should be observed by a doctor.
Optimal ratio of protein, fat and carbohydrates
Fast and safe weight loss can be obtained provided the appropriate ratio of BJU is used, i. e. protein, fat, carbohydrate. The best option is a ratio of protein in the range of 15-35%, fat-20-25%, carbohydrates-40-65%. For weight loss, it is better to use this BJU ratio: 30%, 20, 50%. On a low -calorie diet, this portion may change slightly for protein due to a decrease in the carbohydrate portion.
Physical activity and physical activity
Many ways to lose weight in a short time require a lot of physical activity. To keep your body lean and fit, use walking, skiing, biking, swimming, treadmills, or stationary biking. While losing weight, you should not work too much, the speed should be strong, and the pulse rate should not be higher than 120: for starters, it is better to take an interval 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. Generally, you should walk 5 km a day on foot. You should not get carried away with jogging, as being overweight will adversely affect the condition of the joints. People who lose weight also need to do light strength training in the form of squats, bends, and dumbbell swings. Another way is to eat a balanced diet and cut down on regular portions.
Fast weight loss products
Any way to lose weight in a short time involves changing your diet. Drink green tea without sugar, which can quench your hunger. Try to eat less and don’t 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 radish and more.
Slimming exercises in a short time
One of the most effective and simple exercises for weight loss is the training of cardiovascular equipment, for example, steppers, exercise bikes, treadmills, and ellipticals. The most effective of these 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 lift both legs as high as possible. Other weight loss training options include:
- jump rope;
- squatters;
- push-ups from the floor / bench;
- loop / hula loop.
A fast and effective diet
A very simple but effective food for weight loss is soup. Everyone can cook it. It is planned for 7 days - in this short time you can lose weight 4-5 kg. During this period, you only need to eat vegetable soup. Such a diet is easily accepted by those who lose weight, especially because the soup quickly fills the stomach, contributing to rapid starvation. Do not forget that you need to drink about 2 liters of water per day. When preparing soups from vegetables for weight loss, you should not use:
- oil;
- potatoes;
- meat products for making broth;
- a large amount of salt.
Fasting day
Many experts recommend holding a fasting day at least once a week. It is recommended that he fall on a holiday, because in this case, a long sleep will be required. Protein fasting days have gained popularity in recent years, one of which is cottage cheese. This weight loss option assumes that weight loss must eat and drink in 5 meals in one day:
- 600 g of lean cottage cheese;
- 60 g sour cream;
- 2 cups wild rose broth;
- 2 cups unsweetened coffee with milk.