Wondering how to lose weight? And you probably want quick results!
Then it will be right to refuse all kinds of diets - they give a quick, but, unfortunately, short-lived result. You have more promising options, and you can start today!
Enough to lose money instead of kilograms in elite gyms and at consultations of charlatans from science, and in the meantime continue to puzzle over the question of how to lose weight. At home, you can lose weight no worse than in expensive fitness clubs. You can easily lose 1.5 kg per week due to a balanced diet and simple physical exercises.
How to lose weight quickly
If you burn 500 calories more daily than you consume, then by the end of the week weight loss will be 1.5-2 kg. If you want to lose weight even faster, you need to eat less and, accordingly, move more.
For example, if you eat 1050 to 2000 calories per day and exercise for 1 hour daily, you will lose 2-3 kg in the first week if you weigh more than 125 kg.
In this case, it is very important not to additionally reduce the amount of calories consumed per day, as this can negatively affect your body.
Limiting salt and carbohydrates can also significantly and quickly reduce weight, but this happens mainly due to water, which is not very good.
How to lose weight with diets
The most effective is considered a diet with a low consumption of starch, but without restriction on sugar and animal proteins and fats from dairy products and meat. Also, for quick weight loss, experts recommend focusing on fruits, vegetables, eggs, soy products, low-fat poultry and fish meat, seafood, nonfat dairy products.
Additional nutritional guidelines for weight loss:
- Increased consumption of vegetables will help you feel good.
- Drink more fluids, better mineral water without gas.
- Remove “forbidden” foods from home.
- Provide yourself with work - then you will not constantly chew something from boredom.
- Eat exclusively at the table, refuse snacks.
- Eat regularly.
- Keep a diet diary in which you will write down everything that you ate, as well as how many kilograms you lost - this will help you psychologically maintain a diet.
How to lose weight from the abdomen
It is the stomach that is the main problem area of most people, and a diet alone will not help here. So it's time to move! Research scientists say that the optimal training time is about 1 hour per day. Plan your cardio and power loads. Cardio burns calories per se. And this contributes to rapid weight loss, but then you need to add strength exercises to remove the already accumulated fat.
If you have never been involved in sports or have any chronic illnesses, be sure to consult your doctor before starting classes.
In the process of training, choose the right pace for doing the exercises that is suitable for you personally, do not try to do everything very quickly - you will easily get tired and the intensity, which means that the effectiveness of the classes will decrease.
Correctly alternate the pace: medium as main - with short episodes of a faster pace of exercise.
If your problem area is your stomach, focus on abdominal exercises. The abdominal dance also shows good results, in addition, it can serve as an excellent motivation for further weight loss.
Major mistakes or how to lose weight without harming yourself
Seeing the first results, in no case do not fall into euphoria and do not tighten the diet. Consuming less than 1050-1200 calories per day is fraught with the fact that you will begin to lose not only fat, but also muscle mass.
Fancy mono-diets are also not the best idea for losing weight. You will lose a few extra pounds quickly enough, but sticking to such a diet for a long time is very problematic (you can’t eat your whole pineapple and two grapefruits a day or eat only buckwheat porridge all your life!), And therefore the result will be short-lived.
In addition, avoid any programs that promise rapid weight loss in a short time and forever with all kinds of devices or miracle pills - these are usually charlatans. You can reduce weight in only one way: limit yourself in food and increase the level of physical activity.
Thus, having decided to lose weight, strictly follow it, but stay on the right track, and the result will not be long in coming!