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How can you- Express. Combined with comparative adverbs. It means the highest degree of manifestation of any quality. Hello grandma! I said as friendly as possible (Kuprin. Olesya). Finally, I decided to go to bed as early as possible, and dine like ... Phraseological dictionary of the Russian literary language
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As soon as possible- as soon as the opportunity presents itself - [[English Russian dictionary of abbreviations of transport forwarding and commercial terms and expressions of FIATA]] Subjects freight forwarding services Synonyms as soon as the opportunity presents itself EN ... ... Technical translator's guide
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Often we decide to lose weight gained over a long time quickly and without much effort, because we really want to become the owner as soon as possible. slim figure and fit forms. There are many express diets and techniques that will help you quickly put yourself in order.
Content of the article:
How to lose 5 kilograms in a week
First, you need to understand exactly what processes are taking place in the body. We are reflexively accustomed to evaluating food by its volume, and we often forget that the same portion of salad and fried potatoes will bring a completely different set of substances, and will also appear on the figure in completely different ways.
Therefore for fast weight loss we strongly recommend that you refuse for these seven days from fast carbohydrates... It is from them that the following products mostly consist:
- sweet;
- flour;
- most cereals;
- sweet fruits;
- potato;
- fast food.
Limit the use of these and similar foods for the designated seven days, otherwise fat will not be actively burned, and you are unlikely to get the desired result. We recommend that you think about for a week.
Now let's talk about the mode. Stop eating haphazardly and at different times. It is better to get rid of the bad habit of snacking at the computer or watching TV, because in the process of such activities you have absolutely no control over the amount of food consumed. It is better to eat fractionally every three to four hours, not forgetting that carbohydrate foods are prohibited this week.
One portion of food should fit in two of your palms - this is the real volume of the human stomach.
Also forget about snacking at night, the last meal should be 4 hours before bedtime. Start the morning with a glass of lemon water. Drink water regularly, but do not drink it with food. There should be a minimum break of half an hour between meals of water and solid food.
What to eat to lose weight in 7 days
During the period slimming focus your attention on protein food, because it is she who is the building material of the body, is high in calories and nutritious. All this helps the body to function normally, and also to forget about the feeling of hunger that would haunt you during fasting days on the salad. Choose boiled chicken, preferably brisket, and consume 250 grams at a time.
We suggest you start your day with a glass of kefir, eat 200 grams of low-fat cottage cheese for lunch, and dine with brisket. Thus, excess fat will not be "tied" during sleep, and slimming will successful... Having held out in this mode for a week, you will really notice that you have significantly lost weight. However, it is worth remembering that our body needs full complex substances and vitamins, therefore such diet can not be abused.
To maintain the effect, exit the seven-day weight loss regimen smoothly, do not immediately indulge yourself with all the goodies that you miss.... If you want to keep yourself in the acquired form, you should forever revise your diet, fill your diet with vegetables, fruits, lean meat, give up fried foods and semi-finished products.
Only sincere care of your body will help you stay slim and fit and delight yourself and those around you. appearance and also get rid of many health problems.
Video: How you can lose weight in a week
Lose weight fast? actually, I do not admit emergency weight loss. The faster you lose weight, the more unstable the result. But what can you do if after a few weeks you desperately need to be in shape. Does the scale show a few extra pounds?
Yes, if a wedding or vacation is on the way, you don't have to choose. Both are quite good excuses to take advantage of some forbidden tricks from our "underground" fitness arsenal. But just give your word that you will not do this anymore!
Lose weight quickly - the first step
Less fat!The first thing that sports nutritionists recommend is to keep your fat intake to a minimum. What is this minimum? No more than 25 grams per day. In fact, for the body, such a dose is too small and even harmful, so it is simply impossible to sit on such a diet for a long time. But it is quite possible to use this technique for a while - nothing bad will happen to you in 3-4 weeks.
Cross out all meat dishes, sausages, egg yolks, olive oil, animal fats, margarine, nuts, any sweets, pastries, cakes, cakes and other foods where fat is in excess from your menu at once. Buy fish oil from a pharmacy and take it in a spoon in the morning. This is your norm for the whole day. If fish oil really does not fit at all, buy freshly squeezed vegetable oil on the market and also take it in a spoon.
Lose weight quickly - the second trick
Less sweets!Everything that is not fat or meat is carbohydrates. Fruits, sweets, honey, jams, cereals, vegetables are all sources of carbohydrates. But! Carbohydrates are different - sweet (like honey or sugar) and completely savory (like oatmeal or cucumber). Fear sugary carbohydrates like fire! Sweets provoke a powerful secretion of the hormone insulin. Well, he is just responsible for the creation of subcutaneous fat deposits for future use. The more and more insulin you release, the fatter you are. But rice or oatmeal is not such a threat to you. But milk can trip you up. Although it is unsweetened, it contains the "dangerous" sugar lactose. It is better not to drink milk and dairy products yet.
Lose weight quickly - the third trick
Eliminate processed foods from your dietIt is about common foods like pasta. This also includes chips, cola, all canned food, compotes and juices. All this is refined, nowhere good food. In the interests of long-term storage, a lot of things have been added to these products that are absolutely contraindicated for a losing weight fitness woman. For example, glycerin or saltpeter. Brrrr! All you are allowed to buy at the supermarket are rice, beans, and oatmeal.
Lose weight quickly - the fourth step
Less carbohydratesDramatically reduce your daily carbohydrate intake! This will lead to a loss of fluid in the body, and you will significantly lose in size. This shock method is suitable for one-time use only. If you decide to continue to sit on low carb diet, then you risk hurting yourself. The body, perplexed by the lack of energy, for the sake of saving energy, will fall into lethargy. Drowsiness, loss of energy, depression - that's what awaits you. However, you can wait a month or a month and a half with carbohydrates. Another thing is that you need to eat at least a little rice and oatmeal. Otherwise, where to get energy for training?
Lose weight quickly - the fifth step
Move!
Alas, in order to dramatically lose weight, one diet is not enough, you need aerobics! How many? At least 5-6 times a week. Most effective method like this: break an hour session into two half-hour sessions - morning and evening. The pulse should be at least 90% of the maximum. To determine your personal heart rate, subtract your age in years from the coefficient 220 and multiply by 0.8.
If you can't work out twice a day, do cross-training in the evenings. Instead of crawling on the treadmill for an hour, work out on it for 20 minutes, then switch to the elliptical trainer for 20 minutes, and then on the rowing machine (another 20 minutes). Moreover, the intensity of each aerobic phase should be high - not less than 90% of the maximum.
Lose weight quickly - the sixth step
Don't forget about proteins!Protein is the food for your muscles. To prevent them from "shrinking", bring your daily protein intake to 1.6 grams per kilogram of your body weight. The trouble is, our traditional meat dishes are too high in fat. How to be? Switch to protein powder. In the morning, weigh your daily allowance, dilute the cocktail in water and pour into a thermos. All that remains is to take the thermos with you to work. Drink a cocktail in 5-6 receptions with a break of 2.5 - 3 hours. Eat steamed or boiled fish twice a week.
Lose weight quickly - seventh step
Drink more!Excess water is stress for the body. The more you drink, the more stress hormones your adrenal glands secrete. Well, just these hormones are "fat burning". So water is an absolutely irreplaceable feature in the fight for weight loss. But it's not only that. The more protein you consume, the more you need to drink. Increase your normal daily allowance by at least 2.5 liters. Try drinking one and a half to two glasses of water before, during and after your workout, as well as in the morning when you wake up, and in the middle of the day (10 glasses in total). Remember: you need still water!
Lose weight quickly - the eighth intake
Constantly change the calorie content of the dietWe'll have to tinker with the calculations, but it's worth it. Get a guide to the energy content of foods and calculate the calorie content of your diet. When adding or subtracting meals, eat in a zigzag fashion. For example, eat 1,500 calories in a row for 3 days in a row, divided over 4 meals. Then go up to 1,900 calories. - Only for 1 day. After that, go back to 1500 calories for another 3 days. The basic formula sounds like this: the "step" of such a zigzag diet should be 300-500 calories, no more, but no less. If you feel completely exhausted, overwhelmed and lethargic, try reducing the number of “hungry” days in your cycle to two.
Lose weight quickly - ninth step
| Take supplements
|
If we eat almost nothing, it is clear that we do not receive enough vitamins, minerals and other useful substances. So you need to buy a multivitamin and multimineral complex. At the same time, buy fiber in powder and add to Lose weight quickly - the tenth step
Less salty!Proven method lose weight quickly- is to expel from the body excess water... Water is retained by sodium, which means you need to eat less salty foods. More precisely, not at all! It's not just about pickles or herring. There is a lot of salt in mayonnaise, ketchup, mustard, sauces and dressings. In addition, sodium compounds are added to many products for the preservation effect. For example, chips.
Read labels carefully: foods containing sodium salts are fundamentally unsuitable for you. At home, do not salt anything at all! Complete disposal of salt in the diet will "take away" up to four extra pounds.
Well, how did you do it? Congratulations! And remember: tomorrow you are back in the hall. This time to support your fantastic achievements!
Lost weight quickly? Means not for long
All these tricks will help you get rid of extra pounds in a short time. However, if you resort to these "forbidden tricks" often, they can be counterproductive. Since your diet is below normal calories, your metabolic rate slows down. And along with it, fat metabolism stops, in other words, "fat burning". Here, how much do not exercise, do not lose a gram!
And here's another thing. If you lose more than 0.5 kg per week, then along with the fat you will inevitably lose muscle mass... Well, the less muscle you have, the more fat you will have! The secret is that the muscles are actively consuming calories. If you reduce muscle mass, then calories, it turns out, you need less than usual. It turns out that over time you need to eat less and less. However, reducing calories, as you already know, slows down the metabolism. Vicious circle. Whatever one may say, but if you constantly go on a "starving" diet, then in the long run it will only increase your fat reserves.
Other materials
Torment yourself with the question of how to lose weight quickly ?! “I would take it in parts, but I need it right away,” the attitude of anyone who has decided to get rid of extra pounds is ideally consistent with the decisive motto of Ostap Bender. You can sit down and see the desired result pretty soon, but, alas, what is easily gone is easy and will return. And you can approach weight loss systematically, and, honestly looking at the reasons that led to the need to change weight, get rid of them in one fell swoop. Immediately so immediately! So, here are some practical tips on how to quickly lose 10 kg or so ...
June 1, 2018 Text: Polina Soshka · Photo: Fotolia / PhotoXPress.ru
To lose weight quickly, you do not have to doom yourself to starvation and endanger your health: a decisive correction of dietary habits will bring noticeable results in a couple of weeks. During this time, you will in addition learn to resist the disastrous temptations of sweet snacks and reveal the nuances of the flavors of fresh vegetables.
How to lose weight quickly: the great power of order
Smart planning is the mother of success, whether it's a career aspirations, a military operation, or finding a way to lose weight quickly. A good place to start for a smart meal is the Shopping List. After doing a little thought and creative work to compose detailed menu for a week, you will not only save time, effort and money, but also save yourself from the temptation to chew a packet of chips you bought "by accident".
It would seem that the question "How to quickly lose weight by 10 kg?" the most obvious answer would be "Stop eating for ten!" However, if, after successfully getting rid of excess weight you intend to live a long time, and, if possible, happily, you will have to part with thoughts about fasting too.
It is necessary for a person to eat, this biological fact cannot be changed either in the interests of beauty or in any other. Moreover, in order to lose weight, you need to eat regularly - only under this condition the body will agree to part with the accumulated reserves. Another thing - you need to eat in moderate portions, not "royal", but not meager.
With a lack of nutrition, hormonal mechanisms are turned on, preserving body fat... But if you eat without skipping meals and observing approximately equal intervals between them, the weight is moving from a dead center. Naturally, provided that you have compiled for yourself a balanced healthy menu that excludes empty calories of fast food, pastries and sweets, and control the size of the portions.
So, one of the first tips on how to lose weight quickly: automate your meals by appointing meals every day at the same time and set aside at least 30-40 minutes for lunch or dinner: you need to eat slowly for quality saturation and absorption of food. ...
"Dear Diary! Tell me how to quickly lose 10 kg? .. "
Any experienced nutritionist will tell you about this - if you want to calculate for yourself an effective formula for how to lose weight quickly, start keeping a diary of your food. Write it all down! "Dear Diary! Today I met a cutlet and ate it. The cutlet cannot be returned, but I dream that fate would bring me together with someone like that, ”- of course, the form of submitting information in a“ human document ”that will allow you to record the process of losing weight and monitor its dynamics is at the discretion of the losing weight.
The main thing is that your notes, not devoid of artistry, or, conversely, cursory notes, give a complete picture of what you have done (or not done) for your figure during the day. Once fixed, both flaws and achievements become apparent. Therefore, do not be lazy and be honest with yourself, and also do not forget that your positive diary experience can help someone else lose weight quickly.
By the way, if you are not a fan of the epistolary genre, but are passionate about gadgets, there are many modern devices and applications that allow you not only to develop a suitable plan for yourself "What and how to do to lose weight quickly", but also in a controlled mode to capture the number of passed steps, eaten carbohydrates and lost kilos.
But accustoming yourself to a regular diet and starting to keep records of everything that you put in your mouth is only half the battle on the way to lose weight quickly. Let's give a few more practical advice that will greatly speed things up! So:
How to lose weight quickly? Collect "emergency kits" for snacks
It is a shame that the blockbuster "Tempted by Food" has not yet been filmed in Hollywood: this drama would have resonated in many hearts. The forbidden fruit is always sweet, and when hunger is at the doorstep of the stomach, the thought of chewing on a packet of cookies becomes incredibly powerful.
And the additional problem is that unhealthy snacks that you would like to avoid are more than available - you can get them literally at every turn. You have to be a man of iron will to run around the area in search of carrot sticks while a chocolate bar waits at the vending machine around the corner.
This problem can be solved, and quite simple: if you are on the way to losing weight quickly, do not wait for a predictable problem, always have a healthy snack with you. An apple, a handful of unflavored nuts (pine nuts contain pinolenic acid, one of the best natural hunger suppressants), the notorious carrot sticks will easily wait in the wings in your desk drawer and in your bag. If you are planning to quickly lose weight by 10 or more kg, it is highly desirable that your snacks include protein product(yogurt, kefir, protein bar, etc.)
An additional challenge is food "at the exit": many restaurants, as a compliment for waiting for an order, bring bread or snacks to the tables, the calorie content of which, with a small volume, is often comparable to the energy value of the dinner itself. Be alert and ask the waiter not to tempt you with fresh buns. Better to bring water without gas.
How to lose weight quickly? Find yourself a company
Want to lose weight fast? Find friends with the same interests! A study by a group of scientists from the University of Vermont (USA) showed that people lose weight faster in the company of like-minded people, real or virtual.
Science explains this effect by a number of factors: firstly, those who lose weight respond positively to the support and approval of those who are not indifferent (and indifferent people are not allowed to enter the weight loss forums), secondly, the mechanism of competition is activated, and thirdly, the presence of a losing weight friend makes the whole process more structured, organized and allows you to share experiences.
Of course, there is always a risk of making common mistakes, but then you will have to fix their consequences together, and this is much more fun.
How to lose weight quickly? Drink and eat more fluids
The question "What to drink to lose weight quickly" is no less relevant than the question of food. Yes, a glass of freshly squeezed orange juice comes in handy in the morning, and perhaps there is no need to give it up. But for the rest of the day, make it a rule to drink only plain non-carbonated water.
According to some reports, we get about 300 “unaccounted for” calories every day with juices, soda, flavored drinks, sweet tea and coffee.
It is easy to calculate that almost 100 thousand extra calories "accumulate" in this way per year! In addition, sugary drinks, especially cold ones, provoke severe hunger (this is why soda is always served with a huge amount of ice in fast foods) - despite the fact that sweetness and ice dull the taste buds, sugar in the drinks leads to a sharp "surge" of the hormone insulin, which makes the body think it's on the brink of starvation.
But the benefits of plain water are not only this: in order to lose weight quickly (or not very quickly, but still lose weight), you will inevitably have to reconsider your lifestyle and diet, which entails both psychological and purely physiological changes. Pure water not only helps to cleanse the intestines of processed fats and proteins, but is also necessary for the creation of new healthy muscle cells. Therefore, the entire advice should probably sound like this: to lose weight quickly, drink more water and less non-water.
And also do not forget about the help that is ready to provide, if necessary, to quickly lose weight, liquid-rich foods, which include vegetables "poured" with water by themselves, and all kinds of liquid dishes, including soups, smoothies and mashed potatoes, which give a high-quality feeling satiety for a long time with a minimum of calories.
How to lose weight quickly? Go to the other side of town and wash something by hand
This advice in a selection of recommendations for those who want to quickly lose weight would look comical if it were not for harsh truth life - modern man relying on the help of modern machines not only in work, but also in household chores, lacks the muscle effort and movement necessary to waste calories. Too bad about time for training or money for a subscription? Persistent hand washing, window washing or making a neglected shower stall look divine - surprise - will help you burn about 150 kcal!
Even in the most well-groomed dwelling there is always " weak spots"That the human hand cannot reach, so there will always be room for" therapy ". And the feeling of satisfaction that comes after you have not only given work to your body, but also made the space around you a little better, is truly priceless.
By the way, simple walking is a decent aerobic exercise for those who want to lose weight quickly, but who are not inspired by the gym. But be careful - at Duke University (USA) they found that increasing the duration of the walk from the standard recommended thirty to forty-five minutes a day allows you to quickly lose weight even without significant changes in the menu.
Walk, in accordance with the wishes of American specialists, should be in a variable rhythm, alternating an energetic step with a slower one. Walking before a meal will cut calories twice: helping to use up the body's energy reserves and reducing appetite. The latter is not a mistake: the University of Glasgow partially refuted the stereotype of "fattening up" by examining the behavior and feelings of a group of women undergoing treatment for obesity. The subjects reported that walking 20 minutes before meals made them feel full faster, and medical tests showed that the food they took was better absorbed.
How you can lose weight quickly is described in the recommendations of nutritionists and fitness trainers. However, you should not be happy to see the desired number on the scales. The faster they get lost overweight, the higher the likelihood of their return. The question naturally arises: is it possible to quickly lose weight at home and keep the result obtained? Hypothetically, yes, it is possible, but only on condition of careful work on yourself.
Nutritional supplements
Many ladies decide to lose weight by taking advice from fitness magazines. This path is dead end as the reception sports nutrition, protein shakes or thermogenics is effective only in combination with regular physical activity.
Diets
An effective diet to lose weight as quickly as possible is presented by Natalia Vodianova. Losing weight should exclude sweets, fats (including vegetable), spices, semi-finished products, as well as carbonated drinks, energy drinks, alcohol and cigarettes from their diet. Your heaviest meal should be breakfast. Only lungs are allowed at lunch vegetable salads... Instead of dinner, it is recommended to drink herbal tea, rosehip infusion or uzvar. This diet allows you to lose up to 4 kg per week. However, doctors warn that such a diet is unsafe for the body.
In thematic blogs you can find a number of tips on how to quickly (in a week) lose weight using mono diets. This method of losing weight is contraindicated in pregnant and lactating women. Also, it is not suitable for those who suffer from gastrointestinal disorders, blood diseases, diabetes mellitus or kidney failure. Popular mono-diets involve eating one product: rice, apples, kefir or buckwheat. The total calorie content of the daily diet should not exceed 1200 kcal.
Doctors advise taking vitamin and mineral complexes during diets that help preserve nutrients in the body.
Aerobic exercise
Athletes convince that you can quickly lose weight with the help of intensive aerobic exercise... Exercising on elliptical trainers and treadmills will help you lose weight, provided that your workouts last 1.5 to 2 hours daily with short breaks.
If it is not possible to go to the gym, you can run on fresh air... A good alternative elliptical trainer will be walking long distances with ski poles.
Wraps
An effective method for fast weight loss is honey wraps. It is necessary to warm honey to body temperature and apply on problem areas... Wrap the top with plastic wrap and a terry towel, then make evening exercises and go to bed. In the morning, remove the film and thoroughly wash the skin from the honey. The first results will be visible after 5 treatments.
Psychological aspect
How you can lose weight without dieting and physical activity psychologists know. They noticed that depressed patients tend to gain weight.
Therefore, wishing to find slim figure, you need to improve your life: avoid getting into stressful situations, find pleasant moments in every day you live, go to bed at the same time. It will be useful to carry out a comprehensive diagnosis of the body.
It should also be noted that each technique that promises quick result may be hazardous to health.