The main reasons contributing to the appearance of excess weight are a violation of a healthy lifestyle, including unhealthy diet, and various chronic diseases. If you want to quickly reduce weight, you need to take joint action in several directions: adjusting your diet, increasing physical activity, monitoring your health.
Instructions
Step 1
Create your mindset for losing weight.
Step 2
Choose one of the most popular fast weight loss diets available, when the results are visible at the end of the weekly course. For example, apple, buckwheat or cottage cheese diets, associated with the use of one main product without added spices in combination with complementary low-calorie, but nutrients (vegetables, herbs, lean fish, berries, rhubarb, etc.).
Step 3
Take certain complex vitamins and minerals, and protein supplements can be added to compensate for the lack of protein.
Step 4
For quick weight loss, follow these rules: - do not refuse a full breakfast;
- limit the use of baked goods, sweets, smoked, salted and fried foods;
- bring the amount of liquid you drink to 2 liters daily, including green tea without sugar;
- eat fruit daily;
- Reduce serving size by eating more frequent meals.
Step 5
Make your daily menu, keeping in mind that all the calories you eat need to be converted into energy.
Step 6
Avoid dieting all the time. during this period, the body does not receive enough nutrients required for its vital activity.
Step 7
Increase the amount of physical activity, combining them with dietary adjustments. Do activities throughout the day such as walking (more than 30 minutes), exercising at the gym or gym, and going to the pool (if possible).
Step 8
Conduct independent workouts with a preliminary warm-up at home. Do the most effective exercises like any kind of crunch, squat, push-up, or glute-walking. A very important condition is the regularity of classes, during which each type of exercise is done in 3 sets with twenty repetitions.
Step 9
If your health deteriorates after changing your diet and exercising, consult your doctor right away.
