Almost always rapid weight loss does not have any beneficial effect on health. In addition, the faster the process of losing weight, the less stable the result. But in some cases it is necessary to get rid of several pounds in just a week.
Some rules quick weight loss
For quick weight loss you must observe a few important rules:
No. 1 the decrease of fat
In the first place, you should reduce the intake of fats. In the daily diet should be no more than 25 grams of fat. Of course, this amount is insufficient for the proper functioning of the body, but to use this technique for a short period of time is acceptable.
Daily menu to exclude meat products, animal fats, nuts, flour products. You can take in the mornings tablespoon of fish oil or fresh vegetable oil, which is the daily norm of fats.
No. 2 — sweet rejection
Almost any sweet feed is a source of sweet carbohydrates, that contribute to the deposition of subcutaneous fat. Sugar consumption increases insulin production and therefore increases the weight. With caution you should use and the milk. Contains lactose, therefore, does not promote weight loss.
3 — the exclusion of processed products
All of the products with a long shelf life it is absolutely contraindicated for weight loss. This canned food, chips, drinks and other foods with preservatives. Lets you eat foods past the minimum treatment, for example, flour of oats, rice and other cereals.
No. 4 — reduce carbohydrates
The daily amount of carbohydrates should be reduced drastically, which will lead to the loss of body fluids and the volume of figures will be very small. Long adherence to a low-carb diet threat with unpleasant consequences for health, but a week of significant harm will not be caused.
Not. 5 — increased physical activity
For more rapid weight loss requires the combination of any diet with aerobic. It is recommended to do at least half an hour in the morning and as well night. If you do it twice a day does not work, then formal training should be increased. The classes should be intensive and include a variety of exercises.
6 — consumption of protein
To help with the weight loss of the decrease of the amount of body fat, not muscle mass, you need to in the diet had the right amount of protein. Every day the body needs 1.6 g of protein for every kilogram of weight. A protein diet is one of the more harmless to our body. But the traditional meats, in addition to proteins, contains fats, which are very undesirable for weight loss. The alternative may be a protein in powder form. Protein shake should you drink it throughout the day at intervals of 2 to 3 hours. 1-2 times a week is necessary to eat fish, boiled or steamed.
7 — how to drink more plain water
The excess water is stress to the body. The consumption of large quantities of water, the adrenal glands secrete large amounts of stress hormones. These hormones and trigger the fat burning metabolism. The more protein consumed, the more water is needed. One day you need to drink at least 10 glasses of water in the morning after waking up, before and after workouts and between meals.
Number 8 — the constant change of the calorie
A permanent change in the caloric intake accelerates the process of weight loss. The essence of weight loss is: 3 days you should eat, while respecting the minimum possible calories, on the 4th day you should increase the amount of consumption of 300-400 calories. Then you need to go back to a minimum. And as an alternative of the feast and famine days.
No. 9 — acceptance of different additives
As when the weight loss of the body loses vitamins, minerals and nutrients in the right amount, it is necessary to take various multivitamin complexes. Useful is the addition of fiber to a protein shake.
No. 10 — reducing the consumption of salt
Excess salt increases the amount of sodium in the body that helps to stop the body of water. You need to minimize salt intake: to stop salting food and control the presence of the salt in the prepared food. No salt diet it helps to lose about four kilos.
Rapid weight loss comments is different. The majority are positive initially. Weight really quickly lost. But if a later return to normal diet, and lost weight very will be back soon.
How to lose weight beautiful?
Sometimes, rapid weight loss, they do not provide the expected results, because the volume reduction is not of those parts of the body that I would like to reduce. In this case, require some of the load precisely on the problem areas of the body.
In order to lose weight fast in my legs for the week in addition to a balanced diet, it is necessary to apply physical efforts. These include running, swimming and physical exercise. It is, therefore, strictly forbidden to "pump" the muscles of the legs, as they will look fatter. It is necessary to strengthen leg muscles through regular stretching. You can go dancing or training on the elliptical trainer.
After body fat in the legs is reduced, to prevent the return of the fat loss preferably 2-3 times a week, doing Pilates or aerobics.
To lose weight fast in my legs for the week in addition to changes in diet need and of cardio. You can do walking, walking, gym, dancing, Running, riding a Bike. These studies highlighting the muscles of the waist, thighs, and buttocks. Rapid weight loss thighs, for one or two weeks if you receive training for at least an hour a day.
Help you to lose weight quickly in the legs and massage professionals. The accumulation of excess fat and the excess liquid is quite sensitive to massage stress. The lack of time or Finance, a professional massage, you can replace the self-massage. It is advisable to use while the anti-cellulite creams with caffeine and ivy extract.
To speed up the process of getting rid of excess weight it is advisable to carry out cardio special short or breeches for weight loss. Is it possible to provide an effect "sauna", and together with then excreted and the excess liquid.
It is not always possible to visit fitness clubs and gyms. Exercises to lose weight in your legs in a week can be done at home. Useful are the following types of exercises:
- "Squats on the wall". You want to go back to the wall and put the feet hip-width apart. Slowly falling, it is necessary to reach the position when your knees are bent at a right angle, then slowly rise and Repeat at least 10-12 times.
- The "attacks". In the position must take a step and bending the leg at the knee, down. Then return to the original position and repeat the exercise with the other leg. To do this exercise about 10-15 times.
- "Walk the stairs". The most simple exercise, as it requires only up and down the stairs and not to use the Elevator.
- "Rotation in the air." Lying on the ground, must alternately lift your feet and make a circular motion in the air. Do 10-15 times for each leg.
To achieve results, it is important to repeat the training daily for the week allotted for weight loss.
Rapid weight loss in the summer
Especially important fast weight loss in the summer season. Summer to lose weight quickly will help you simple and affordable products: oranges, melons, cucumbers, carrots and tomatoes. It is possible to organize regular days of fasting with the use of these products.
| The name of the product | The number of calories for each 100 grams |
|---|---|
| Orange | 33 |
| The watermelon | 21 |
| Cucumber | 13 |
| Carrots | 27 |
| Tomato | 17 |
To lose weight quickly, in the summer, a week will help to decrease food intake and increase hydration. Regulate only part of the food has to be reduced by 2-3 times. In addition, the meals should be frequent at intervals of 2 to 3 hours. In the summer, make sure to drink a lot of raw water to avoid dehydration. Before each meal to drink a glass of hot water, which will accelerate the digestion of food.
In a week quick weight loss you can lose 3 to 10 pounds. How you can lose weight in a week, depends on the mode of loss of weight and intensity of the workout. Any method of rapid weight loss were not selected, remember that it should not be too often use extra weight loss because it can negatively affect the health. Preferably, after the successful completion of the quick weight loss is to reassess the diet and to choose the most appropriate diet to keep the figure in good conditions.