Lose weight quickly?Actually, I do not recognize a sharp weight loss. The faster you lose weight, the less stable the result. But what can you do if in a few weeks you need to be in shape.Do the scales show a few extra pounds?Yes, if a wedding or vacation is on the nose, you do not have to choose.Both is a completely respectful reason to take advantage of some forbidden techniques from our “underground” fitness assembly.But just give a word that you will not do this anymore!
Losing weight quickly - first reception
Less fat!
Sports nutrition specialists first recommend that you minimize fat consumption.What is this at least?No more than 25 grams per day.Actually, for the body, this dose is too small and even harmful, so you simply cannot sit on such a diet for a long time.But it is quite possible to use this technique for a while-in 3-4 weeks, nothing terrible will happen to you.From your menu, cross out all meat dishes, sausages, egg yolks, olive oil, animal fats, margarine, nuts, any sweets, sdoba, cakes, cakes and other products, where fat is in excess.Buy fish oil in a pharmacy and take a spoon in the morning.This is your norm for the whole day.If fish oil doesn’t climb at all, buy fresh squeezed vegetable oil on the market and also take a spoon.
Lose weight quickly - second reception
Less sweet!
All that is not fat and not meat is carbohydrates.Fruits, sweets, honey, jam, cereals, vegetables - all these are sources of carbohydrates.But!Carbohydrates are different - sweet (like honey or sugar) and completely unsweetened (like oatmeal or cucumber).How fire are afraid of sweet carbohydrates!Sweet provokes a powerful secretion of insulin hormone.Well, he is just responsible for the creation of subcutaneous fat deposits for the future.The more often insulin stands out and more, the thicker you are.But rice or oatmeal does not threaten you with anything.That's just milk can set you a bandwagon.Although it is unsweetened, it contains "dangerous" sugar lactose.It is better not to drink milk and dairy products yet.
Losing weight quickly - third reception
Exclude processed products from the diet
We are talking about ordinary products like pasta.This also includes chips, stake, all canned food, compotes and juices.All this is refined, worthless food.In the interests of long storage to these products, a lot of such a thing has been added that is absolutely contraindicated in the one that loses weight.For example, glycerin or nitrate.Brrr!All that you are allowed to buy in a supermarket is rice, beans and oatmeal.
Losing weight quickly - fourth reception
Less carbohydrates
Dramatically reduce the daily intake of carbohydrates!This will lead to the body loss of fluid, and you will significantly drop in the dimensions.This shock method is suitable only for one -time use.If you decide to continue to sit on a low -carb diet, then you risk harm to yourself.The body, puzzled by a deficiency of energy, will fall into lethargy for the sake of saving forces.Drowsiness, decline of power depression - this is what awaits you.However, for a month and a half with carbohydrates, you can also wait.Another thing is that at least a little rice and oatmeal is necessary.Otherwise, where to get energy for training?
Lose weight quickly - fifth reception
Move!
Alas, to lose weight very much, one diet is not enough, you need aerobics!How many?At least 5-6 times a week.The most effective way is this: break the hourly session into two half -hour - morning and evening.The pulse should be at least 90% of the maximum.To determine your personal pulse level, subtract your age from the coefficient of 220 and multiply by 0.8.If you do not train twice a day, arrange cross-training in the evenings.Instead of slowly wandering along the treadmill for an hour, work out on it for 20 minutes, then go to an elliptical simulator - also for 20 minutes, and then on the rowing (another 20 minutes).Moreover, the intensity of each aerobic phase should be high - not lower than 90% of the maximum.
Lose weight quickly - sixth reception
Do not forget about proteins!
Protein is the food of your muscles.So that they do not “cringe”, bring the daily protein consumption to 1.6 grams per kilogram of the weight of your body.The trouble is that our traditional meat dishes contain too many fats.How to be?Go to powder protein.In the morning, loop your daily norm, dilute the cocktail on the water and pour into a thermos.It remains only to take the thermos with you to work.Drink a cocktail of 5-6 techniques with a break of 2.5-3 hours.Two times a week, eat steamed or boiled fish.
Lose weight quickly - seventh reception
Drink more!
Excess water is stress for the body.The more you drink, the more stressful hormones your adrenal glands secrete.Well, just these hormones are burning fat.So water is a completely indispensable chip in the struggle for weight loss.But the point is not only this.The more you consume protein, the more you need to drink.Increase the usual daily norm, at least 2.5 liters.Try to drink one and a half to two glasses of water before, during and after training, as well as in the morning, as you wake up, and in the middle of the day (only 10 glasses).Remember: you need non -carbonated water!
Lose weight quickly - eighth reception
Constantly change the calorie content of the diet
We'll have to tinker with calculations, but it's worth it.Get a reference book of the energy intensity of products and calculate the calorie content of your diet.By adding or declining meals, eat by the “zigzag” method.For example, eat 1,500 calories divided into 4 meals in a row for 3 days in a row.Then raise the calorie content to 1900 feces.- Only 1 day.And after that, return to 1500 calories again - for another 3 days.The main formula sounds like this: the “step” of such a zigzag-like ”diet should be 300-500 calories, no more, but no less.If you feel completely without strength, broken and sluggish, try to reduce the number of “hungry” days in the cycle to two.
Losing weight quickly - ninth reception
Take additives
If we eat almost nothing, of course, we do not have enough vitamins, minerals and other beneficial substances.So you need to buy a multivitamin and multimineral complexes.At the same time, buy fiber in powder and add to the protein cocktail.From food additives, it is worth buying a glutamine amino acid (in powder or capsules).And drugs that increase heat by the body on caffeine are completely mandatory.The rapid effect of weight loss has diuretics - diuretics.However, jokes with them are bad.After all, these are serious medicines.If taken, then light diuretics on a plant basis.
Lose weight quickly - tenth reception
Less salty!
A proven way to lose weight quickly is to expel excess water from the body.Water is delayed thanks to sodium, which means that you need to eat less salty.More precisely, not at all!It is not only about salty cucumbers or herring.There are a lot of salts in mayonnaise, ketchup, mustard, sauces and gas stations.In addition, sodium compounds are added to many products for the sake of the effect of conservation.For example, in chips.Read the labels carefully: products containing sodium salts are fundamentally not suitable for you.Do not salt anything at all!Complete deliverance from salt in the diet will “take away” up to four extra pounds.
Well, do you succeed?Congratulations!And remember: tomorrow you are again in the hall.This time to support your fantastic achievements!
Did you lose weight quickly?So not for long
All these tricks will help you get rid of extra pounds in a short time.However, if you resort to these “forbidden techniques” often, they can lead to reverse results.Since the calorie content of your diet is below the norm, the rate of metabolism slows down.And with it, fatty metabolism stops, in other words, burning fat.Here you don’t train how much, will not leave the gram!
And here's something else.If you drop more than 0.5 kg per week, then together with fat you inevitably lose muscle mass.Well, the less muscles you have, the more fat will be!The secret is that muscles actively consume calories.If you reduce muscle mass, then calories, it turns out, you need less than usual.It turns out that over time you need to eat less and less.However, a decrease in calorie content, as you already know, slows down the metabolism.Vicious circle.Like it or not, but if you constantly sit on a “hungry” diet, then in the long run it will only increase your fat reserves.