how-quickly-lose weight

Fast to lose weight? in general, I do not recognize the rapid weight loss. The faster you lose weight, the more stable the result. But what can you do, if it is already after a few weeks of desperately you must be in the form of. And the scales reveal a few pounds?

Yes, if on the nose a wedding or a vacation, choose a is not necessary. And then, and another – quite respectful reason for it to take advantage of something that is prohibited meals from our "underground" fitness-arsenal. But just give the word, the more you will do!


Less fat!

Experts on sports nutrition the first thing you recommend to limit to a minimum fat intake. What is this minimum? No more than 25 grams a day. In general-something for the body such dosage is too low, and even harmful, so long to sit on such a diet it is simply impossible. But here, use this procedure at the time quite possible – for 3-4 weeks is not anything wrong with you.

From your menu, select the uncheck all meat specialties, sausages, egg yolks, olive oil, animal fats, margarine, nuts, any sweets, baking, pastries, cakes and other foods, where it is fat enough. Buy in a drugstore fish oil and every morning on a teaspoon. This is your standard for the day. If fish oil is so quite a climb, to buy in the market freshly pressed vegetable oil and also on a spoon.


Less sweet!

Everything that is not fat and not meat - it's carbohydrates. Fruit, candy, honey, jam, cereals, vegetables – all of these sources of carbohydrates. But! Carbohydrates are different – sweet (as honey or sugar) and absolutely unsweetened (as oatmeal or cucumber). Like a fire afraid of sweet carbohydrates! Sweet provokes a strong secretion of the hormone insulin. Well and it is just responsible for the formation of subcutaneous fat that is beneficial. The more and more releases insulin, the stronger you. And here is the rice or oatmeal you anything like that is not a threat. It is just milk can replace you bandwagon. Even when unsweetened, but contains "dangerous" sugar lactose. Milk and dairy products better yet not to drink.


Exclude from the diet of processed foods

These are common products such as pasta. Here as well include chips, cola, all canned food, compotes and juices. All this refined, anywhere worthless food. In the interest of long storage in these products added a lot of such, what is absolutely contraindicated by who is the weight loss. For example, glycerine or saltpeter. Br-p-p! Everything you can buy in the supermarket - it is rice, beans and oatmeal.


Less carbohydrate

Drastically reduce the daily intake of carbohydrates! It will result in the loss of fluids in the body, and you've basically reset the total. This method of cold-turkey is only suitable for a one-time application. If mind and continued to sit on the low-carb diet, then you run the risk of hurt. The body, confused, lack of energy, due to the savings of the forces fell in lethargy. Drowsiness, decline of forces depression – this is what awaits you. However, a month and a half with carbohydrates it is possible and to wait. Another thing is that with a little bit of rice and oatmeal is a must. Otherwise where to take energy for exercise?




Unfortunately, hard to lose weight, one diet a little, maybe aerobics! How much? No less than 5-6 times a week. The most effective way, as such: divide the hour session into two half hours – morning and evening. The heart rate should be at least 90% of the maximum. Determine your own personal level of heart rate, subtract from the rate 220 your age in years and multiply by 0,8.

If training twice a day doesn't work out, the evening of to embark on cross-training. Instead, to engage on a treadmill for a whole hour you can relax on it for 20 minutes, then go on the elliptical trainer – also for 20 minutes, and then – rowing (20 min). And the intensity of each aerobic phase should be high – not less than 90% of the maximum.


Don't forget the protein!

Protein – the food your muscles. They are not "horrified", to the daily protein intake to 1.6 grams per kilogram of body weight of your body. The trouble is that our traditional meat dishes contain too much fats. How to be? Go to protein powder. From morning to deal your daily allowance, in addition to a cocktail on the water and pour into a thermos. Stays just take a thermos with you to work. Have a cocktail in 5-6 receptions with a break of 2.5 – 3 hours. Twice a week, eat a steam or boiled fish.


More drink!

An excess of water – stress for the body. The more you drink, the more stress hormones excreted by your adrenal glands. Well, and how once these hormones are "Giraud burning". So, that water – it is absolutely irreplaceable function in the fight for weight loss. But it's not just in it. The more you consume protein, the more you need to drink. Increase your usual daily rate of at least 2.5 liters. Try not to drink to one and a half-two cups of water before, during and after training and also in the morning, when you wake up, and in the middle of the day (a total of 10 jars). Remember: you will still need water!


Constantly vary calorie diet

Have problems with the calculations, but it is worth it. Get the reference of the energy performance of products and the calculation of the caloric value of your diet. Adding or subtracting meals, eat a method to "zig-zag". For example, 3 consecutive days of eating at 1500 calories, which are divided into 4 meals. Then lift the caloric content up to 1900, cal. – Only for 1 day. And then again go back to 1500 calories – even for 3 days. The basic formula is: "step" similar to the zig-zag" diet should be 300-500 calories, no more, but nor less. If you feel completely without forces, broken and slow, try to reduce the number of "hungry" days in a cycle to two.


Take supplements


If we almost nothing to eat, it is understandable that he will not get the vitamins, minerals and other useful substances. So you need to buy a multivitamin and Multimineral complexes. At the same time to buy a fiber powder and add to the metabolism of protein shake. Of dietary supplements worth to buy amino acid glutamine (powder or capsules). And completely mandatory thermogenics to caffeine. Fast effect weight loss are diuretics – diuretic drugs. However, the joke with them is bad. How to-it's not serious medication. If it is and accept it, it is light diuretics plant-based drugs.


Less salty!

A proven way to quickly lose weight - it expel from the body the excess water. Water lingers thanks to the sodium, and this means that you need to eat less salty. More precisely, it is not there! It's not just about salty cucumbers or herring. Salt a lot in mayonnaise, ketchup, mustard, sauces, and gas stations. In addition, the connection of sodium is added to many foods due to the effect of the environment. For example, potato chips.
Read the labels carefully: foods that contain salts of sodium, you fundamentally are not appropriate. At home nothing at all the salt! Complete, how to get rid of salt in the diet "takes" to four pounds.


Well, as you all turned out? Congratulations! And don't forget: tomorrow you again into the hall. This time, to support their fantastic achievements!


All of these tricks will help you in a short time get rid of excess kilograms. However, if you resort to these "forbidden tricks" often, can lead to opposite results. Because the caloric content of your diet is lower than normal, the rate of metabolism slows down. And along with it stops the metabolism of fat, simply put, "Giraudburning". Here, not so much the train, no-lose and gram!

And here is something else. If the throw is greater than 0.5 kg per week, then along with the fat inevitably you will lose muscle mass. Well, and the less muscle you have, the more fat! The secret is that muscles actively consume calories. If you reduce muscle mass, then a calorie, you need less than usual. It turns out that over time, you'll have to eat less. However, the lower caloric value, as you already know, the metabolism slows down. A vicious circle. How much you slice it, but if you are constantly sitting on the "starvation" diet, then in the long run, it will only increase your body fat.