How to Lose Weight Fast? DROP 4.5 KG PER WEEK

How to Lose Weight Fast? DROP 4.5 KG PER WEEK


HOW TO LOSE FAST


Everyone would like to lose a little weight. If you dream about losing weight quickly, especially from the belly, read the following tips that will help you quickly get rid of folds. If you are trying to lose weight, you definitely pay attention to what you eat. However, there are products that fatten more than others and can cause you a lot of trouble. They are dangerous not only for the stomach ...

Shedding unnecessary kilos takes months. To lose weight healthily, you need patience. Get out of your mind strict diets, because these will only guarantee you the yo-yo effect. However, if you are wondering how to lose weight quickly because in the near future you dream of fitting into your old favorite dress, follow these seven simple rules. This plan will allow you to lose up to 4.5 kg in a week!


Remember, however, that to maintain a great effect, after a week of such a diet, you should implement a more balanced eating plan that will help you stay in shape.

HERE ARE 7 WAYS TO FIND OUT HOW TO LOSE QUICKLY

1. EAT LESS CARBOHYDRATE AND MORE Lean PROTEIN

Numerous studies show that a low-carbohydrate diet is an effective way to lose weight and improve health. Limiting carbohydrates in the diet for a short time allows you to get rid of excess water from the body and stop bloating, and you can see the first effects on the second day in the morning. Then you will feel much lighter than the day before. When a lot of protein appears in your daily menu, not only will you speed up your metabolism, but also suppress your appetite.

You just need to drastically reduce all starchy carbs and sugars for a week and replace them with low carb vegetables. Your diet should also include foods such as eggs, lean meat, and fish.

2. EAT COMFORTABLE PRODUCTS AND ELIMINATE PROCESSED FOOD

In the store, avoid the shelves of processed products. Ready food is not only high-calorie and full of sugar or salt. Not only do you not know exactly what's in all those boxes, jars, cans, and bags, but you also feed your body with artificial additives that your body cannot digest.

A simple diet based on simple products definitely works for the benefit of your figure. By opting for lean proteins and low-carbohydrate vegetables, you will have much more control over your body, and you will lose weight as a result.

3. REDUCE YOUR CALORIES

Reducing calories in your diet is another effective way to lose weight. The key thing, however, is how many calories you eliminate from your diet - if there are too few of them, you won't get any results. How do I know how many calories I should be eating?

Your basal metabolic rate is calculated based on your age, height, gender, and current weight (you can find a PPM calculator on the internet that gives you the above result). This is the number of calories needed for the basic activities of the day. Knowing these guidelines, it is worth remembering a few basic rules:

count calories - weigh your meals and write down the calories you eat (not forgetting the nutritional value of the foods you eat during the day).
eat only at mealtimes - don't snack during the day and eat at certain times
limit additives to dishes - such as salt or sauces
eat vegetables low in carbohydrates - give up starchy carbohydrates and fats for a week.

Eat lean protein - that is eggs, lean meat, and fish.
do not drink calories - replace juices and other sweetened drinks with water. You can drink smoothies and protein shakes as long as you treat them as your normal meal.

4. INTRODUCE ENDURANCE AND INTERVAL TRAINING

Strength exercise, such as lifting weights, not only strengthens your muscles but also leads to weight loss - as does regular aerobic exercise. What's more, they help you maintain an adequate level of hormones and protect your metabolism, which could deteriorate during a restrictive diet. Moreover, endurance training helps to get rid of carbohydrates and water stores.

Another method to quickly lose weight is interval training. This is the best type of exercise that will allow you to burn fat and improve your figure in a short time. According to observations, just 5-10 minutes of such training can bring 5 times better results than regular exercise.

Interval training should be used 3-4 times a week, right after regular training. The most important thing is to do it with 100% effort and intensity. Here are tips on how you can do it:

Session 1: 10 x 20-second sprint + 40 seconds rest

Session 2: 15 x 15-second sprint + 30 seconds rest

Session 3: 7 × 30-second sprint + 60-second recovery

Session 4: 20 × 10-second sprint + 20 seconds rest


and if you haven't been moving for a long time, you are not yet in good shape, you can simply walk on the treadmill for 30-40 minutes.

5. STAY ACTIVE ALL DAY

Movement is the basis for maintaining a slim figure and health. So, even if you are not exercising regularly, try to stay active throughout the day by doing simple physical activities (especially if you have a sedentary job and spend 8 hours at your desk). Give up the elevator and go up the stairs, take a walk instead of taking a car. Home duties, such as cleaning, are not only good for your home, but also for your figure. This way you will lose extra calories.

6. GET RID OF EXCESS WATER FROM YOUR BODY

Natural products such as herbs (infusion of dandelion, horsetail, fennel, parsley or nettle), natural cranberry juice (unsweetened) and coffee (1-2 cups a day, without milk and sugar) have a great influence on the regulation of water management in the body. Do not forget to drink water and limit salt in your diet. Limiting your intake of carbohydrates, especially grains containing gluten, will also have beneficial effects.


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