Loss weight quickly is not a difficult task, but to avoid harm your health needs to planning a diet correctly. There are lots of diets with the help of which you can lose weight quickly.
The purpose of fast diets is simple – for a short period of time to get rid of extra pounds. Basically, these diets are the most stringent.
Women who have a reserve force will often choose hunger. This is also a diet, for the three days can lose from three to five kilograms. But this way of Loss weight quickly has a huge number of disadvantages.
During abstinence from food man loses activity, feels constant fatigue and sleepiness. Another negative fact is that after such a diet you cannot eat in normal mode.
Mono diet. The basis of this method is the consumption of only one product during the diet. As the main product, you can choose rice or buckwheat without sugar and salt.
Quantity is not limited. For variety may be one or two fruits a day and a glass of kefir. Instead of cereals can be eaten apples and yogurt.
But this method of Loss weight quickly and struggle against excess weight seriously affects the psychological state. Nevertheless, such a diet is good for cleaning the body.
healthy Loss weight quickly
There are many diets and diets that support the idea of Loss weight quickly, but they are usually unhealthy, and ineffective, as health professionals agreed that the rate of loss is about (0.45-0.91) kilograms of weight within a week.
Loss weight quickly tips
Reducing calorie intake
It should eat fewer calories than the amount usually consumed, to make the body use other sources of energy in the body, which are fats.
For women, they should eat no more than 1000 calories per day, and this helps to lose approximately 0.90 kilograms per week, Taking care not to reduce calories too much, or eat less than 1200 calories per day, because it slows down the metabolism, and therefore weight gain again after a short period.
As for men, they should reduce about 500 calories each day, to lose about 0.45 kilograms per week.
Drink a lot of water
Drinking water helps hydrate the body, and it is one of the most important factors for Loss weight quickly, as it maintains the metabolism, and it is worth noting that it is necessary to rehydrate the body after every night, so that the water that was lost during sleep is replenished, by drinking a glass of water. And hot lemon, or Chinese oolong tea, which contains antioxidants.
Exercise for Loss weight quickly
Should maintain the activity of the body to Loss weight quickly, were an exercise to improve the working process of metabolism, the body encourages the burning of excess calories, high exercise is the intensity intermittent one of the most exercises efficiency in weight loss, so exercise at a fast pace for a period ranging between ( 30-60) seconds, then reduce the pace for a period ranging between (10-15) seconds, before starting again with exercises with more strength and speed, and it is worth noting that resistance movements help to lose weight as well.
Get enough sleep every day
Care must be taken to get an adequate number of hours of sleep every day, as the body works to repair itself during sleep, regulating stress, hunger hormones, cortisol, and ghrelin. Note that it is always recommended to set a sleep schedule, in which specific times for sleeping are set.
It is necessary to be careful to eat at regular times during the day, this helps to burn calories faster, and this method helps to reduce the intake of snacks between meals that contain high levels of fat and sugar, and be careful not to skip breakfast, It is one of the most important meals, because skipping it works to not get the essential nutrients, and increases the need to eat more snacks throughout the day.
Eat protein during breakfast
Protein can regulate appetite hormones to help people feel full. Research in young adults has also shown that the hormonal effects of a protein-rich breakfast can last for several hours.
Reduce sugar and carbohydrates
A diet that contains a lot of sugars and carbohydrates leads to these being quickly digested and converted into glucose, as the excess glucose enters the blood and raises the hormone insulin, which promotes the storage of fat in adipose tissue, which contributes to weight gain.
Eat a lot of vegetables
Including plenty of vegetables that contain fiber in your diet increases feelings of fullness, which can lead to Loss of weight quickly.
Intermittent fasting is one of the best ways to lose weight. You need to fast two days out of every week for up to 6 months to get an effective result.
It is best to follow a healthy eating pattern on non-fasting days and avoid overeating.
The negative side of fast diets
- Losing weight during the fast diet is associated with excretion of fluid from the body, loss of muscle mass and only then with the splitting of fats. Therefore, for any regime nutrition is recommended consumption of water for at least two liters a day.
- If you disclaim of some foods your body will suffer micronutrient deficiencies. To fill the daily rate of nutrients during fast diets necessary to take vitamin complex.