How To Lose Weight Fast And Healthy?

We are familiar with the yo-yo effect after drastic diets - after days of strict restrictions, after stopping the regime, the weight not only returns, but also accumulates more.


Nutritionists have been warning for years that diets are of no use, that restrictions are harmful to health, but there are still times when we need to lose a few pounds quickly - whether because we want to look better at our wedding party, to dress our favorite clothes at the business party or to have self-confidence on our annual vacation ...


It is not impossible to lose weight fast , but how to do it without harming your bodybecause diets tomato or lemon a day, if not in the present, in years to come will cost us dearly? Forget about any regimens that promise 10 pounds a month, they certainly hurt ...


Rapid weight loss may not be detrimental to the body, but only if it is achieved in the right way, are the words of a leading expert in dietetics in the United States, Dr. Michael Densinger. In theory, he says, you can lose 9 kg a week, but this requires a strict diet, a heavy program of exercise for more than an hour a day and serious constant medical supervision.


What can we achieve on our own? Most weight loss by a pound and a half a week, adhering to a healthy diet and active physical activity. And remember, to achieve your goals, you need a significant "spice" to this mix - impeccable inner motivation . And do not delay your intention for a week, when you start the regime, promising you 5 pounds in 7 days. Start now, on the slow but healthy method!

 

1. How to lose weight fast?

The key to success lies in a simple mathematical formula: you need to burn more calories than you provide your body with food . Nutritionists recommend reducing the total energy value of food during the day by 500 kcal and increase physical activity . It is assumed that in one week this will achieve a weight reduction of 400-1000 g .


If this does not suit you, you can reduce your diet by 1050 -1200 kcal and be sure to include one hour of exercise per day. With this regime you can lose 1.3 - 2.3 kg and even more in a week, but only if your weight is over 110 kg . Otherwise it will be harmful to health.


According to Densinger, with this diet, the person who loses weight loses about a kilogram of the reduced diet and about 500 g of physical activity, but this is due to the accumulated excess fat , which must be "removed".


It is possible to lose weight even more if you limit the consumption of salt and starch products . The measure works against fluid retention in the body, which results in an additional loss of 2 kg of excess fluid at the beginning of the diet.

 

2. What should be the diet?

If you weigh 90 kg, it is recommended that you reduce the total energy value of your food for the day by 15.5 calories per kilogram of your current body weight . This equates to 1400 kcal. However, nutritionists recommend that in the absence of medical supervision, when the diet is taken alone, the regime should not be reduced by more than 1050 kcal per day . It is mandatory to observe another condition if you want to lose weight in all cases - a healthy energy intake should be at least 1200 kcal per day . It should not fall below this limit!

In the diet it is advisable to reduce the consumption of carbohydrates - even the amount of whole grains should be monitored - sugars, animal fats and dairy products. To achieve rapid weight loss in the diet, the emphasis should be primarily on fruits, vegetables, egg whites, soy products, chicken white meat, fish, seafood, skim milk products and 95% lean meat.
 

Experts add that more is needed:

• to drink a lot of water in order to expel from the body the extra toxins released from the weight loss process, and thus prevent the risk of dehydration,
• the regime must be rich in protein in order to prevent loss of muscle mass,
• to maintain a varied diet in order to supply the body with the necessary nutrients to maintain its functional processes,
• the reduction of carbohydrates should be at the expense of simple carbohydrates - sweets and pastries containing sugar and flour, especially white.

The following tips are also useful:

• Avoid all food temptations - so get rid of hidden packages of chocolate and snacks.
• Don't eat out of boredom - try to constantly find activities that will distract you from the thought of eating.
• Eat only at the table, let the food be served on a plate - take special time to enjoy the process itself, not the amount of food consumed.
• You must have 3 main meals a day and at least one snack .
• Measure your weight daily and calculate the calorie intake - self-control will ensure you adhere to the regime.
• Make your diet tasty in your own way - using healthy spices such as dill, parsley, ginger, mint, eat pineapple slices and milk with honey ...

In the sequel: what should be the physical exercises