How to lose weight fast? The fitness trainer knows the answer. He runs his own weight loss program and does not refuse interviews. According to the specialist, if you need to lose weight dramatically, you can use this 7-day weight loss plan. Guaranteed less than five pounds per week.
It happens that you need to lose weight urgently. For example, before an important event, a photo shoot or a sea voyage. At this point I just want to ask, “how to lose weight fast? ” And here it is important to remember that losing weight fast is stressful for the body. Therefore, you need to approach it carefully.
According to the trainer, it is naive to believe that in just one week you can make your body burn five kilograms of pure fat. A calorie deficit with food restrictions, of course, will require the body to shed some adipose tissue into the firebox. But not only will it be reflected in numbers on scales.
Along with fat, the body will get rid of excess water and some of the contents of the intestines. This diet will not lead to long-term weight loss. But it will give a boost to weight loss and allow you to quickly see the first result. And he, as you know, is important, as he gives a strong motivation.
How to lose weight fast - key steps in nutrition
Step 1. Eat less carbs and more protein.
A low carb diet is the most effective way to lose weight. Even a weekly intake of carbohydrates will force the body to remove excess water. And the first results can be seen the next morning after a complete rejection of carbohydrate foods.
Avoid sugar and starchy foods (potatoes, pasta, rice, bread) for a week. Increase your intake of fish, meat and eggs. An increase in protein in the diet suppresses appetite and speeds up metabolism, forcing the body to lose weight.
Step 2: Choose whole foods.
That is, those that have not undergone industrial processing. Whole foods are a piece of meat, fish, eggs, any vegetables, fruits or berries. Recycled foods are everything you buy in a store in one package. Whole foods are always more satisfying than processed foods. They do not contain added sugars and salts, which make the body gain weight.
Step 3. Reduce calorie intake.
To lose weight and lose fat, you need to burn more calories than you get from food. It is impossible to lose weight fast if you do not limit your diet. Reduce serving size by at least one third. Eat only during your main meals and skip meals, especially before bed. Eliminate all sauces and spices from your diet (the latter increase your appetite).
Choose lean protein (lean meats and fish). And fill your plate with fresh vegetables. Stop taking calories from drinks - drink water or tea and sugar-free coffee.
How to lose weight dramatically - physical activity
Step 4. Train.
There are no magic pills to make your body burn fat. But it can be exercise. Strength training and interval training literally eat up adipose tissue and increase the amount of muscle tissue that continues to eat fat.
To lose weight dramatically, you need:
- weight lifting - strength training maintains a high metabolic rate while losing weight and helps build muscle;
- Practice high-intensity exercise - 5-10 minutes of this exercise is just as effective in reducing excess weight as a daily fitness session lasting 50-60 minutes.
Enough is enough to train at the limit three or four times a week for 10 minutes. This can be running on the spot, running fast outside, or exercising on a stationary bike.
Choose your training mode:
- 7 sets of 30 second sprints with a 60 second break;
- 10 sets of a 20-second sprint with a 40-second break in between;
- 15 sets of 15 seconds sprint with 30 seconds break
Step 5. Be active outside the gym
People who do physical work burn a thousand more calories a day than those who work in the office. Even if your job requires you to sit at the computer all the time, try to move more. Walk, walk up the stairs, walk after work. Even getting up or cleaning your apartment every night will burn a lot more calories.
And a nice answer to the question of how to lose weight fast? Drink coffee. It is a healthy source of caffeine that helps you burn more fat and get rid of excess water from your body. By adhering to these recommendations, you can save an extra five pounds in just one week. And start fighting overweight with confidence.