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You are preparing for an important upcoming event and need to look perfect. But now the favorite outfit no longer fits. You need to lose weight fast; Not enough time for relaxing walks or eating salads anymore. However, you also need to keep in mind that the faster you lose weight, the more likely you are to gain it back.
Steps
Do exercise
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Plan a workout. Losing weight means you have to burn more calories than you take in. Losing 5 kg in 1 week is equivalent to burning 17,500 calories.
- The combination of cardio (heart exercise) and resistance exercise (weightlifting) helps to lose weight faster than training alone. But if you have to choose between the two, cardio exercises will be more effective than resistance training. [1] X Research Source
- Use high-intensity interval training (HIIT). This exercise involves alternating between vigorous and relaxing exercise. For example, you sprint for 30 seconds and then walk for 60 seconds. This method helps to shorten the time “and” burn more fat. In addition, when you relax in a chair, your metabolism is high and your body continues to burn more calories for the next 24 hours. [2] X Research Source
- HIIT is for those who lead an active life—it only takes 15 minutes to work out. But you need to warm up and relax!
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Yoga. Stress is what makes you eat more. 60 minutes of yoga (done in the living room while watching “Game of Thrones”) can burn 180-360 calories—but thats not all: Studies have shown that practicing yoga has many of the following benefits:
- Reduce stress
- Increased body awareness (specifically, feelings of hunger and fullness)
- Eat carefully [3] X Research Source
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Maintain a happy state. Changing your exercise schedule helps prevent the body from settling down and getting used to the exercise.
- Changing your workout schedule will give you more motivation to succeed.
- Turn social activities into energy-burning activities. Instead of watching a movie, you can play golf, tennis, or swim.
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Practice anytime, anywhere. Any activity can become the right exercise.
- Take the stairs instead of using the elevator.
- Carry small weights while sitting or walking.
- Do housework to burn fat. Gardening, washing the car, being physically active!
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Persist. Results do not come immediately. You should be patient.
- Once your body is used to the exercise, you can change to a heavier program to challenge yourself.
- Just exercise moderately. If you feel dizzy or lightheaded, you need to stop immediately.
Eating Well
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Apply balance mode, colorful. Healthy foods will fill your stomach faster. When you feel full, you no longer have cravings.
- Eat fruits and vegetables. When you eat a snack that contains 400 calories, a few minutes later you will have to rummage through the refrigerator to find something to eat. That’s because the oils in junk food don’t feel and fill your stomach like fruits and vegetables do. Instead you should eat lettuce which also contains 400 calories and see the difference! [4] X Research Sources
- Avoid processed foods. This food group has lost 90% of its nutrients and makes us want to eat more.
- Use foods with different colors. Americans often eat an “all white” diet. Eat foods with a variety of colors to provide your body with enough vitamins and minerals.
- In addition to fruits and vegetables, egg whites, soy products, skinless poultry breast, fish, shellfish, fat-free dairy foods, and 95% lean meat all work for fast weight loss. [5] X Research Sources
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Drink water. Then drink more. A glass of cold water has the effect of boosting metabolism (the body works to heat cold water) within 10 minutes.
- Drink a glass of water before each meal. This step helps kick-start CCK, the body’s satiety hormone. Then you will eat less because the body has felt enough!
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Have breakfast. Skipping breakfast actually makes you gain weight, because then you will eat more at lunch. [6] X Research Source
- Breakfast should include 300 calories. Getting enough energy helps you get off to a good start and provides enough energy to function between meals.
- Stay away from carbohydrates in the morning. Your body can turn carbohydrates into fat.
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Keep a diary to track food consumption. You’ll know your eating habits—and stick to it.
- Do not skipping meals! Staying conscious of your eating habits is the first step to change.
- Work with friends. Asking someone to go through your (and their) diary will give you extra motivation to continue your weight loss career.
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Calculating calories. Everyone needs a different amount of calories each day. Depending on your activity level, you should divide the day and apply accordingly.
- To lose 2.5 kg in a week, you have to burn 2,500 calories per day. Incorporate some exercises to calculate the exact calories to reach your goal.
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Overcome temptation. If something pulls you into the kitchen, get rid of it immediately.
- Throw away all sweets and sugary foods
- Eliminate soda and processed juices
- Clean up foods high in “white” carbohydrates and high-fat dairy products
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Avoid uncontrolled eating. This is one of the most common causes of weight gain.
- When you feel bored and want to eat something, you should drink water (and exercise more).
Other Solution
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Drink only juice. This is a popular diet that helps flush toxins out of the body by consuming only fruit and vegetable juices. Several specially prepared juices are available at the food store specifically for this diet.
- Unless your doctor tells you to, you should not drink juice for several days.
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Follow a salt-free diet. The body’s ability to retain water will be eliminated, and help you get a slimmer waist.
- Salt-free means completely eliminating salt from your daily diet. You should not go out to eat; In fact, you absolutely do not eat processed foods.
- Drinking plenty of water is essential when dieting. You can also drink green tea.
- Since sodium is part of a natural diet, it should not be used for long periods of time.
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Apply the “Effective Purification” mode. Similar to drinking juice, this is a liquid regimen. Drinks include:
- 2 tablespoons fresh lemon juice
- 2 tablespoons organic maple syrup
- 1/10 teaspoon red chili
- 300g of filtered water
- Can drink herbal laxative tea at night
- This diet should only be applied for 4 to 14 days, then slowly transition to eating solid foods. [7] X Research Sources
- This diet helps to lose muscle and water retention, not fat.
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Sauna. After 15 minutes, the body will reduce the amount of water stored.
- Drink enough water. You should only steam for 15 to 20 minutes a day, then drink a glass of water.
- In case of health problems, you should not sauna.
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Wrap the body. This process has the effect of detoxifying the body, reducing subcutaneous fat, and toning the body.
- There are many different methods. You can visit the nearest spa for more details.
- The above are only temporary weight loss measures and should not be applied for a long time other than diet and exercise.
Advice
- Do not watch TV or use the computer until you have completed your homework. You can reward yourself when you’re done.
- Go to bed early. Getting enough sleep helps reduce weight and stress.
- Walk or cycle to work or school. This helps to reduce travel costs and protect the environment
Warning
- Losing weight is never easy. You cannot lose 5 kg in two weeks as promised without following extremely strict diet and exercise routines.
- Weight loss pills can be tempting, but they’re not as effective as simply improving diet and exercise.
- Fasting is not a healthy way to lose weight. Drinking juices or purging only has a temporary effect; You can still gain weight if you don’t change your habits.
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 27 people, some of whom are anonymous, have edited and improved the article over time.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 34,261 times.
You are preparing for an important upcoming event and need to look perfect. But now the favorite outfit no longer fits. You need to lose weight fast; Not enough time for relaxing walks or eating salads anymore. However, you also need to keep in mind that the faster you lose weight, the more likely you are to gain it back.
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