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

ways to lose weight fast

How to lose weight quickly? The physical trainer knows the answer. She runs her own weight loss program and doesn't turn down interviews. According to the specialist, if you need to lose weight dramatically, you can use this 7-day weight loss plan. Less than five kilos per week guaranteed.

It happens 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 quickly? ” And here it is important to remember that rapid weight loss is stress on the body. So you need to approach it carefully.

According to the coach, it is naive to believe that in just one week the body can burn five kilograms of pure fat. A food-restricted calorie deficit, of course, will require the body to dump a portion of adipose tissue into the combustion chamber. But it won't just be reflected in numbers on the scales.

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

How to lose weight quickly: the main steps of nutrition

Step 1. Eat less carbohydrates and more protein.

A low carbohydrate diet is the most effective way to lose weight. Even a weekly cut in 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. An increase in 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 been subjected to industrial processing. Whole foods are a piece of meat, fish, eggs, any vegetable, fruit, or berry. Recycled food is everything you buy in a store in one package. Whole foods are always more satisfying than processed foods. They do not contain added sugars or salts, which make the body gain weight.

Step 3. Reduce your calorie intake.

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

Choose lean protein (low-fat meat and fish). And fill your plate with fresh vegetables. Stop consuming calories from beverages: drink water or unsweetened tea and coffee.

How to lose weight dramatically: physical activity

Step 4. Train.

exercise to lose weight

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

To lose weight drastically, you need:

  • Weightlifting - Strength training maintains a high metabolic rate while losing weight and helps build muscle;
  • Practice High Intensity Interval Training: 5-10 minutes of this workout is as effective in reducing excess weight as a daily workout lasting 50-60 minutes.

It is enough to train to the limit three or four times a week for 10 minutes. This can be running on site, jogging outside, or exercising on a stationary bike.

Choose your training mode:

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

Step 5. Stay active outside the gym

People who are engaged in physical work burn a thousand more calories a day than those who work in the office. Even if your job requires you to sit at the computer all the time, try to move more. Walk, climb stairs, walk after work. Even getting up or cleaning your apartment every night will burn significantly 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 you burn more fat and removes excess water from your body. By following these recommendations, in just one week you can shed five extra kilos. And confidently begin to fight being overweight.