If you want to lose weight, of course, you want to get a quick result. You can save time, heeding simple advice: stay away from strict diets. The results of their short duration. In addition, there are more healthy slimming that can be used to start today.

You can without compromising the health to lose 1 5 kilograms or more a week, adhering to a healthy diet and engaging in vigorous physical exercise, experts say.

How to lose weight quickly

If you burn 500 calories a day more than it receives, for the week you should lose about 0, 4-1 kg. If you want to lose weight quickly, you need to eat less and do more fitness.

For example, if you get 1050-1200 calories a day and exercise for one hour every day, you can lose 1, 3-2, 3 kg in the first week, or even more if you weigh more than 110 kg. It is important not to cut calories even more - it is dangerous.

If you limit the amount of salt and starch, it can also help people lose weight initially, but it's mostly going to happen at the expense of the liquid, and not at the expense of fat. When we reduce the intake of salt and starch, we reduce the water retention in the body, at the initial stage can cause the loss of weight loss of up to 2, 5 kg of weight.

Diets for quick weight loss

Experts recommend a diet with a minimal amount of starch, extra sugar and animal fat, found in meat and dairy products. For fast weight loss is recommended mainly eat fruits, vegetables, egg whites, soy products, skinless poultry breast, fish, seafood, low-fat dairy products and lean meats.

Here are some tips:

• Eat vegetables that will help you get enough.
• Drink plenty of water.
• Do not keep tempting you home products.
• Be busy with something - then you will not eat out of boredom.
• Eat only from a plate, sitting at the table. Do not grab something straight from the refrigerator.
• Do not skip meals.

Keeping a food diary (in which you write down everything you eat), it can also help you not to deviate from the correct diet. Even if you write it on a paper napkin, and then discard it, the fact that you wrote it, means that you are a responsible approach to business, and it is very effective for weight loss.

Also, what you write, what and when you eat, you can record how you feel right before you ate it. Were you angry or you were bored? We are often so much focus on food and calories, but our emotions - a huge part of our eating habits.

If you notice a persistent emotional connection with food, consult a psychologist. It can be of great assistance and help to find other ways to cope with their feelings.

Exercises for quick weight loss

It's time to move more. Losing weight requires about an hour of moderate exercise a day, studies show.

Plan cardio and weight training. Cardio burn the greatest amount of calories, so they are ideal for quick weight loss How to quickly lose weight without harm to health But after that you need to include in your plan a few hours of weight training a week. To basically burn fat, try to sweat after the warm up, and sweating the whole time.

If you are not doing the exercises, and you have a chronic illness, or you need to lose a lot of weight, it is wise to first consult a doctor. He will be able to determine whether you are ready to workout and help you plan activities.

Do not exercise too much and too quickly: move slowly to avoid injury.

One way to increase the intensity of the load - is interval training: short periods of high-intensity training, interspersed with more moderate load. Interval training allows a great deal, do not spend all their time training on a high level of load, and over time, the more you do, the easier you will burn calories.

Hard and radical diets

Such diets may look very tempting, especially if you need to lose a lot of weight. You've heard about stars who resort to such diets, and they look terrific. But remember, if the diet seems too good to be true, probably because it is.

Avoid any programs that suggest taking pills for detoxification, laxatives, medicines or make you hungry, and any programs that promise weight loss of more than 1-1, 5 kg per week.

The truth is that reducing the number of calories to less than 1050-1200 per day can lead to the opposite result, because you need strong muscles to deal with effectively.

When you consume too few calories, you lose not only fat but also muscle precious, worst of all, because it slows down the metabolism and increase the complexity of intensity or duration of exercise.

Rigid diets also lead you to defeat, depriving you of what you want. You can not eat well for a long time, and most likely, vzbuntuetes and find yourself there where we started.

So, of course, follow their goal: to lose weight quickly. But do it right in order to succeed, which will remain with you for a long time.

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