What you need to lose fat faster
Losing weight quickly involves three important components: proper nutrition, exercise and quality sleep.
Many people believe that physical activity is not necessary - it is enough to cut down on calories in your diet, and the extra pounds will go away. Yes, you really can lose weight without sports, especially at first. But when the body gets used to the deficit, you will begin to spend less Effect of Calorie Restriction on Resting Metabolic Rate and Spontaneous Physical Activity** energy, and weight loss will slow down greatly or stop altogether.
In addition, as soon as you switch to your usual diet, by conserving energy, your body will quickly regain the lost pounds. To keep your metabolism from slowing down, you need to exercise.
When it comes to sleep, lack of it can derail even the most well-thought-out nutrition and exercise program. Below we will look at how to do everything correctly in order to get rid of extra pounds and not gain them again.
How to lose 3 kg in 3 days?
There is a common scheme that guarantees maximum weight loss of three kilograms in three days. If you are overweight, you can lose up to 5 kilograms.
- The first day
is the beginning of the system. You need to prepare your body for fasting. Avoid foods that can slow down your stomach. These include: all types of meat, dairy products and cereals. On the same day, the body will begin to cleanse itself spontaneously. What can you eat on this day? Light fruits, fresh, dry or compotes, vegetables and nuts. Enjoy herbal tea between meals; - The second day
is the most difficult, it is almost impossible to endure, or very difficult. It represents a complete absence of food. It is acceptable to drink water and hot tea. Ideally, you should drink up to four liters of fluid. In the evening, it is recommended to take a warm bath, this will further remove toxins. If dizziness appears, it means you did everything right, go to bed early; - The third day
is the end of the system. It must be carried out necessarily, since the wrong way out of fasting contributes to a sharp weight gain. In the morning, it is recommended to drink herbal tea with the addition of mint, thyme or lemon balm. During the day you need to eat only vegetables without additional dressings, this will remove the remaining toxins from the body. It is forbidden to eat 4 hours before bedtime.
It is advisable to repeat this system once a month; it will help you lose weight, renew your body and improve digestion. If you have bad habits, it is recommended to give them up for a while. On the fourth day, you should not overeat to maintain the results.
How to eat to lose weight faster
Reduce calories within reasonable limits
For quick results, you can reduce your caloric intake by 25% - this is considered Safety of two‑year caloric restriction in non‑obese healthy individuals, a safe restriction with which you can last a long time without health problems.
A greater deficiency can speed up weight loss, but at the same time it will greatly slow down your metabolism and provide a lack of vitamins and minerals. In addition, losing more than 1 kg of weight per week may cause Rapid Weight Loss side effects such as fatigue, weakness and dizziness, constipation, hair loss and irregularities in the menstrual cycle.
Reduce your caloric intake by 15-25% and monitor the results. If you are losing more than 1 kg per week, increase your daily amount slightly.
Choose the right products
In addition to the quantity of food consumed, it is important to consider their quality. In conditions of calorie deficiency, it is especially important to choose foods rich in vitamins, microelements and fiber. This will avoid deficiency of nutrients and decreased immunity.
Here are the food categories to include in your diet:
- fruits and vegetables;
- porridges and products made from whole grain flour;
- lean meat;
- fish;
- eggs;
- fermented dairy products;
- nuts and seeds.
At the same time, completely eliminate “empty calories” from your diet:
- alcohol;
- flour and sweets;
- sugar and sweet drinks;
- fast food and processed meat.
This approach will help you not only lose weight, but also improve your health and form healthy eating habits. It will protect you from gaining extra pounds.
Eat enough protein
High-protein foods increase Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity, A high‑protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations Feeling full and expending energy help maintain and build muscle mass.
Aim to consume Introduction to Protein Summit 2.0: continued exploration of the impact of high‑quality protein on optimal health 1.2–1.6 g of protein per 1 kg of body weight. For example, if you weigh 70 kg, you need to eat 84-112 g of protein per day.
A lot of protein is found in chicken and turkey, fish, eggs, and dairy products. If you don't eat animal products, consider legumes, tofu, and plant-based protein powders.
Divide your daily protein intake evenly between breakfast, lunch and dinner and include protein foods at each meal.
How to lose 2 kg in 1 day?
Is it possible to lose two kilograms in a day? The task seems impossible, but it is possible to achieve such a result, even at home! It is necessary to influence the body comprehensively, observing the diet, sports activity and cosmetic care. Two kilograms in one day is a huge reduction, which can only be achieved by removing excess fluid.
- Nutrition.
During the day, you can only drink those drinks that have a laxative effect: kefir, milk and tea, infusions for weight loss; - Sport.
An active lifestyle is required all day; it is recommended to spend most of the time in nature. Run, ride a bike, walk - all this will give a positive result; - Cosmetic care.
It is best to visit the bathhouse in the evening, then by the next morning you are guaranteed to lose two kilograms. If this is not possible, then before going to bed you need to take a hot bath, do a wrap and a light massage.
Since the weight loss technique is aimed at removing fluid from the body, it is allowed to do an enema. To cleanse the intestines, it is better to choose a day free from work.
How to exercise to lose weight as quickly as possible
Long-term cardio was long thought to be the best way to lose weight, but more and more research shows that lifting weights provides just as many benefits, if not more.
Do strength training
Strength training speeds up metabolism even with significant Resistance training conserves fat‑free mass and resting energy expenditure following weight loss, preserves Resistance training is medicine: effects of strength training on health and increases muscle mass and helps Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the RESOLVE randomized trial to quickly get rid of visceral fat - the most “stubborn” type of adipose tissue that grows on internal organs and seriously increases health risks.
To burn more calories during strength training, hit all muscle groups in each session: chest, back, front and back thighs and buttocks, shoulders, biceps and triceps.
In the articles below you will find a list of the best exercises for each muscle group with photos and a detailed analysis of the technique.
Taking laxatives
In general, nutritionists do not recommend taking laxatives for weight loss. Laxatives deprive the body of fluid that is vital for the body, while fat remains in place. You should not overuse colon cleansing products, even for emergency situations when you need to quickly lose 1 kg so that a fashionable dress fits perfectly on a future date. Such drugs can cause side effects: nausea, dizziness and loss of strength.
If you want to cleanse your intestines in order to quickly lose weight, do the procedure using natural-based laxatives.
You can try a beetroot-kefir diet. It has a laxative property and provides a long-lasting effect, so it is better to cleanse the intestines on the weekend.
Prepare a cocktail consisting of kefir and grated beets. First, boil medium-sized beets without salt, then pass them through a meat grinder or grate them with a fine grater, and then mix thoroughly with 1 liter of kefir. Pour the resulting cocktail into six cups and drink each at equal intervals.
You can't eat anything else! Even unsweetened tea can reduce effectiveness. Only mineral water is allowed to drink between cocktails.
Colon cleansing does not remove fat. However, if you urgently need to lose weight, you can use this method. The belly will become significantly smaller due to bowel movements.
