How to lose weight quickly: 5 steps to lose 5 kg of weight in a week

ways to lose weight quickly

How to lose weight quickly? The fitness instructor knows the answer. He runs his own weight loss program and does not refuse interviews. According to the expert, if you need to lose weight dramatically, you can use this 7-day weight loss plan. We guarantee less than five kilos per week.

It turns out that you need to lose weight urgently. For example, before an important event, a photo shoot or a trip to the sea. At this point, I just want to ask, "How to lose weight fast? " And here it is important to remember that rapid weight loss is a stress for the body. Therefore, you need to approach it carefully.

According to the coach, it is naive to believe that in just a week you can make the body burn five kilos of pure fat. A calorie deficit with dietary restrictions, of course, will require the body to throw a portion of adipose tissue into the furnace. But it won't just be reflected in numbers on the scales.

Along with fat, the body gets rid of excess water and part of the contents of the intestines. This diet does not lead to long-term weight loss. But it will give you an impulse to lose weight and allow you to see the first result quickly. And he, as you know, is important, as it gives a strong motivation.

How to lose weight quickly - the main steps of nutrition

Step 1. Eat less carbohydrates and more protein.

A low carb diet is the most effective way to lose weight. Even a weekly cut of carbohydrates will force the body to eliminate excess water. And the first results can be seen the next morning, after a complete rejection of carbohydrate foods.

Avoid sugar and starchy foods (potatoes, pasta, rice, bread) for a week. Increase your intake of fish, meat and eggs. Increasing protein in the diet suppresses appetite and speeds up metabolism, forcing the body to lose weight.

Step 2: Choose Whole Foods.

That is, those that have not undergone industrial processing. Whole foods are a piece of meat, fish, eggs, any vegetable, fruit or berry. Recycled foods are everything you buy in a store in a package. Whole foods are always more satisfying than processed foods. They do not contain added sugars and salts, which cause the body to gain weight.

Step 3. Reduce your calorie intake.

To lose weight and fat, you need to spend more calories than you get from food. It is impossible to lose weight quickly if you do not limit your diet. Reduce your portion size by at least a third. Eat only during main meals and skip snacks, especially before bed. Eliminate all sauces and condiments from your diet (the latter increase your appetite).

Choose lean proteins (low-fat meat and fish). And fill your plate with fresh vegetables. Stop getting calories from drinks - drink water or tea and coffee without sugar.

How to lose weight drastically - physical activity

Step 4. Train.

exercise for weight loss

There are no magic pills to make your body burn fat. But it can be exercise. Strength training and interval training literally corrode fatty tissue and increase the amount of muscle tissue that continues to feed on fat.

To lose weight dramatically, you need:

  • weight lifting - strength training maintains a high metabolic rate while losing weight and helps build muscle;
  • practicing high intensity interval training - 5-10 minutes of this training is as effective in reducing excess weight as a daily fitness session lasting 50-60 minutes.

Just train to the limit three or four times a week for 10 minutes. This can be running on site, running outdoors or exercising on an exercise bike.

Choose your training mode:

  • 7 30-second sprint series with 60-second rest;
  • 10 sets of a 20-second sprint with 40 seconds of rest between them;
  • 15 sets of 15 seconds of sprint with 30 seconds of rest

Step 5. Be active outside the gym

People who do physical work burn a thousand more calories a day than people who work in the office. Even if your job requires you to sit at your computer at all times, try to move more. Walk, climb stairs, walk after work. Even standing or cleaning your apartment every night will burn a lot more calories.

And a good answer to the question of how to lose weight quickly? Drink coffee. It is a healthy source of caffeine that helps burn more fat and removes excess water from the body. By fulfilling these recommendations, in just one week you can get rid of five extra pounds. And start fighting overweight safely.