10 steps to slim figure
In general, you should not lose weight quickly: emergency weight loss always turns out to be unstable and, upon the cessation of the measures taken, quickly disappears: weight returns.
But it happens that it is extremely necessary to bring your weight back to normal by a certain date - that's what these emergency techniques are for. The recommended methods, in general, at first glance are similar to the usual principles of healthy eating - the matter is only in their quantitative component: very strict rules. So, look.
Rule one: less fat
This is recommended by all professionals who understand sports nutrition: reduce fat intake to a minimum. Not to zero - fats are necessary for the body, and a low-fat diet is even dangerous, but for a couple of weeks you can reduce the fat rate to 25 grams per day.
All fatty mercilessly deleted from the diet - meat dishes and cakes, egg yolks and nuts, not to mention animal and vegetable oil.
The rate of fat intake - a spoonful of fish oil in the morning - that's all. In extreme cases, fresh butter bought on the market is a spoon a day, not more.
Rule two: less sweet
If you do not eat fat and meat, only carbohydrates remain.Honey and cereals, vegetables and fruits - all these are carbohydrates that are sweet and savory (oatmeal, for example, or cucumbers).
Sweet carbohydrates should be removed from the diet completely: sugar stimulates the production of insulin, which ensures the formation of subcutaneous fat deposits. More insulin is a fatter person. And carbohydrates such as oatmeal or rice for those who want to lose weight are safe.
Milk and dairy products, although not sweet, but contain lactose, which is also sugar, so do without them.
Rule Three: Do not consume processed foods.
Any products that are processed by the factory for long-term storage:
- Coca-Cola and other carbonated drinks;
- long-term storage juices;
- all kinds of canned food.
All the preservatives contained in these products are harmful to humans, and if you want to lose weight, they will bring many violations into the weight loss process. So if we are already gathered in the supermarket - only for oatmeal, beans and rice.
Rule Four: Less Carbohydrates
The amount of carbohydrates you consume must be drastically reduced. As a result, the body will begin to lose fluid and significantly reduce weight.
But this method is a shock one, it is suitable only for one-time use: a long-term low-carb diet will only harm: an organism deprived of energy begins to save strength, drowsiness and depression appear.
So - no longer than a month can limit carbohydrates. And not completely: a little oatmeal or rice will give you energy for training.
Rule Five: More Movements
It is not enough to block the path for weight gain for the organism, it is also necessary to remove all existing - to ensure the burning of energy. So reinforced aerobics will be needed - it is better every day, half an hour in the morning and in the evening.
Control the pulse - you definitely need to bring it up to 90% of the maximum level that can be calculated using the formula: it takes your age in years to subtract from the number 220, and multiply the result by 0.8. Running slowly for a whole hour will do little - change the load, work out on different simulators for 20 minutes, and, if possible, intensively.
Rule Six: Consider Proteins
Proteins are necessary for the body, they nourish your muscles. Protein intake should be maintained at 1.6 grams per day for every kilogram of your weight.
Everyone knows that proteins are meat, but there are a lot of fats in it that you have excluded. The solution is to use powdered protein.The daily rate can be diluted in water and worn in a thermos, gradually drinking a couple of hours a day. Twice a week you can eat steamed fish.
Rule Seven: More Water
The body experiences stress from excess water, and the adrenal glands increase the release of hormones that promote fat burning. So water for weight loss is indispensable. The more protein you consume, the more water your body will need.
Add to the usual water consumption another 2.5 liters. Drink two glasses of water before training and after it, you can drink during training. Drink in the morning, in the evening and in the afternoon - not less than 10 glasses in total. Water should not be carbonated.
Rule number eight: change calories
This rule will require calculations of the caloric content of your diet, for which you can use the directory with instructions on the energy intensity of each product.
Try to eat "zigzag" - three days for 1500 calories, dividing them into 4 doses, then one day eat 1900 calories, and again three days - for 1500.
A change in diet should be within 300-500 calories. If the strength is very small, reduce the days with reduced calorie to two.
Rule Nine: Use Supplements
By limiting yourself to a minimum of food, you will not give the body a lot of what is needed - vitamins, minerals and other beneficial substances. Therefore, buy and take multimineral and multivitamin complexes, fiber in powder, the amino acid glutamine in capsules, thermal dandruff on ephedrine and caffeine.
You can carefully use light diuretic medicines, of plant origin. They contribute to weight loss.
Rule tenth: less salty
To lose weight, you need to get rid of excess water in the body. Salt as a compound of sodium contributes to the retention of water in the body, so that salt should be limited almost completely. And not only from herring to give up on pickled cucumbers, but also from ketchup, mayonnaise, various sauces.
Sodium compounds are often used to preserve foods - read the labels carefully. At home, stop salting food altogether - it will help you lose a few extra pounds.
So, here are some tips on how to lose weight quickly. It remains to be warned once again that these are emergency measures that place the body in the most severe conditions of all kinds of restrictions, and they should be used moderately.And then do not eat off, and go on a moderately thought-out diet, compiled by all the rules, but better - with the help of a dietitian.