Almost always rapid weight loss has no positive influence on health. Besides, 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 need to follow some important rules:
No. 1 decrease fat
First and foremost, you should reduce the consumption of fat. In the daily diet should be no more than 25 grams of fat. Of course, this amount is insufficient for proper functioning of the body, but to use this technique for a short 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 food is a source of sweet carbohydrates, which contribute to the deposition of subcutaneous fat. Sugar consumption increases insulin production and thus increasing the weight. With caution you should use and milk. It contained lactose so do not promotes weight loss.
No. 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 food with preservatives. Allowed to eat foods were minimally processed, for example, oatmeal, rice and other cereals.
No. 4 — reduce carbohydrates
The daily amount of carbohydrates needs to be drastically reduced, it will lead to the loss of body fluids and volume figures will be significantly reduced. Long adherence to low-carbohydrate diets are fraught with unpleasant consequences for health, but a week of significant harm will not be caused.
No. 5 — increase in physical activity
For faster weight loss you need to combine any diet with aerobics. It is advisable to do at least half an hour in the morning and so evening. If you do twice a day does not work, then formal training should be increased. The classes should be intensive and include a variety of exercises.
No. 6 — protein intake
To help with weight loss decreased the amount of body fat, not muscle mass, it is necessary that the diet was attended by the proper amount of protein. Per day the body requires 1.6 g of protein for every kilogram of weight. Protein diet is one of the most harmless to our body. But the traditional meats in addition to proteins, contains fats, which are extremely undesirable for weight loss. The alternative may be a protein in powder form. Protein shake you should drink throughout the day at intervals of 2-3 hours. 1-2 times a week you should eat fish, boiled or steamed.
No. 7 — how to drink more plain water
Excess water is stress to the body. The consumption of large amounts of water, the adrenal glands secrete increased amounts of stress hormones. These hormones provoke the process of weight reduction. The more protein consumed, the greater the need of water. A day you need to drink at least 10 glasses of water in the morning after waking up, before and after workouts and between meals.
No. 8 — change of the calorie
A permanent change in caloric intake speeds up the process of weight loss. The essence of weight loss is: 3 days you should eat, observing 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 the minimum number. And as alternate feast and famine days.
No. 9 — acceptance of different additives
As when losing weight the body loses vitamins, minerals and nutrients in the right amount, it is necessary to take various multivitamin complexes. Will be beneficial and add fiber to a protein shake.
No. 10 — reducing salt intake
Excess salt increases the amount of sodium in the body that helps water retention in the body. Need to minimize salt intake: to stop salting food and to monitor the presence of salt in prepared foods. Salt-free diet helps to lose about four pounds.
Rapid weight loss reviews is different. First, they are mostly positive. Weight really quickly lost. But if in the future to return to the usual power mode, and the lost weight will come back soon.
How to lose weight beautiful?
Sometimes rapid weight loss does not bring the desired results, since the volume decrease is not those parts of the body that I would like to reduce. In this case, we need certain load it 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 thus strictly forbidden to "pump" the leg muscles, because they will look fatter. Need 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 lost fat 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 cardio. You can do walking walking, fitness, dancing, Jogging, Cycling. Such studies stressing the muscles of the hips, thighs and buttocks. Rapid weight loss thighs for one or two weeks provided if given training for at least one hour a day.
Will help to lose weight quickly in the legs and professional massage. The accumulation of excess fat and excess liquids are extremely sensitive to massage stress. In the absence of time or Finance, a professional massage service, you can replace 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 in the special shorts or breeches for weight loss. It can provide a "sauna effect", and together with then excreted and excess fluid.
It is not always possible to visit fitness clubs and gyms. Exercises for losing weight in legs in a week can be done at home. Useful are the following types of exercises:
- "Squats at the wall". We must get back to the wall and put the feet hip-width apart. Slowly falling, it is necessary to reach a position where the knees are bent at a right angle, then slowly rise to Repeat at least 10-12 times.
- The "attacks". In the standing position should take a step and bending the leg at the knee, descend. Then return to the starting position and repeat the exercise for the other leg. To do this exercise about 10-15 times.
- "Walking the stairs". The most simple exercise, because you need only up and down the stairs and not to use the Elevator.
- "Rotation in the air." Lying on the floor necessary to alternately raise the legs and make a circular motion in the air. Do 10-15 times for each leg.
To achieve results it is important to repeat the exercise every day for the rest of the week allotted for weight loss.
Rapid weight loss in summer
Particularly relevant is the question quick weight loss in the summer season. Summer to lose weight fast help simple and affordable products: oranges, melons, cucumbers, carrots and tomatoes. It is possible to regularly arrange fasting days with the use of these products.
| Product name | The number of calories per 100 grams |
|---|---|
| Orange | 33 |
| Watermelon | 21 |
| Cucumber | 13 |
| Carrots | 27 |
| Tomato | 17 |
To lose weight quickly in the summer for a week will help decrease food intake and increase fluid intake. Regular single portion of food should be reduced by 2-3 times. In addition, meals should be frequent at intervals of 2-3 hours. In the summer be sure to drink plenty of raw water to prevent dehydration. Before each meal should 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 chosen method of weight loss and workout intensity. Whichever method of rapid weight loss was not elected, remember that it should not be too often use extra weight loss because it can negatively affect health. Preferably after successful completion of the quick weight loss is to reconsider the diet and to choose the most suitable diet to maintain the figure in optimum condition.