How To Lose Weight Quickly: 5 Steps To Lose Weight 5kg In A Week

how to lose weight fast

How to lose weight fast? Fitness coaches know the answer. She runs her own weight loss program and does not reject interviews. According to experts, if you need to lose weight dramatically, you can use this 7 day weight loss plan. Guaranteed less than five kilos a week.

You need to lose weight immediately. For example, before an important event, a photo shoot or a trip to the sea. Right now I just want to ask: “how to lose weight fast? ” And here it is important to remember that rapid weight loss is stress for the body. Therefore, you need to approach it carefully.

According to the trainer, it is naive to believe that in just one week you can make the body burn five kilograms of pure fat. Lack of calories with food restrictions, of course, requires the body to throw some adipose tissue into the fire box. But it will not only be reflected in the numbers on the scale.

Along with fat, the body will excrete excess water and part of the intestinal contents. This diet will not cause long-term weight loss. But this will give you the impetus to lose weight and allow you to see the first results quickly. And he, as you know, is important, because it gives a strong motivation.

How to lose weight fast - the main steps in nutrition

Step 1. Eat fewer carbohydrates and more protein.

Low carb diets are the most effective way to lose weight. Even a weekly intake of carbohydrates will force the body to excrete excess water. And the first results can be seen the next day after the 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. Increased protein in the diet suppresses appetite and speeds up metabolism, forcing the body to lose weight.

Step 2: Select Whole Foods.

That is, those who have not undergone the industrial process. Whole foods are a piece of meat, fish, eggs, vegetables, fruit, or berries. Recycled food is everything you buy at the store in a package. Whole foods are always more satisfying than processed foods. They do not contain added sugar and salt, which causes the body to gain weight.

Step 3. Reduce your calorie intake.

To lose weight and lose fat, you need to consume more calories than food. It is impossible to lose weight fast if you do not limit your diet. Reduce serving size by at least one-third. Eat only during your main meal and skip snacks, especially before bed. Eliminate all sauces and seasonings from your diet (the latter increases your appetite).

Choose lean protein (low-fat meats 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 abruptly - physical activity

Step 4. Practice.

exercise to lose weight

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

To lose weight dramatically, you need:

  • weight lifting - strength training maintains a high metabolic rate while losing weight and helps build muscle;
  • practice high intensity interval training - 5-10 minutes This exercise is just as effective for losing excess weight as a daily fitness session that lasts for 50-60 minutes.

Enough to train up to three or four times a week for 10 minutes. This can be walking in place, running outside, or exercising on a stationary bike.

Select your training mode:

  • 7 sets of 30 seconds sprint with 60 seconds break;
  • 10 sets of 20 seconds sprint with 40 seconds rest between;
  • 15 sets of 15 seconds sprint with 30 seconds break

Step 5. Be active outside the gym

People who do physical work burn a thousand more calories every day than those who work in the office. While your task requires you to sit at the computer all the time, try to move more. Walking, walking up stairs, walking after work. Even standing or cleaning your apartment every night will burn more calories.

And a good answer to the question of how to lose weight fast? Drink coffee. This is a healthy source of caffeine that helps you burn more fat and remove excess water from your body. By following these recommendations, in just one week you can lose five extra pounds. And start confident against overweight.