How quickly should you lose weight?
Actually, I do not accept last-minute weight loss. The faster you get slim, the more unstable the result is. But what can you do if you need to be in shape in a few weeks only? And your scales show you few unwanted kilograms? Yes, if you have a wedding or holiday in a few weeks you don’t have a choice… So, let’s use some of secret tricks from our “underground” fitness arsenal. But you should promise that you won’t do it again!
Trick #1 – Less fat!
Specialists in sports nutrition first thing recommended to minimize the fat intake. What kind of minimum is it? Well, not more than 25 grams per day. In fact, for an ordinary person such a dose is too small, and even harmful; so to sit on such a diet for a long is simply dangerous. But here’s the advantage of this technique – it is quite possible to get it for 3-4 weeks. Nothing terrible will happen to you for this period of time.
From your daily menu drop all meat dishes, sausages, egg yolks, olive oil, animal fats, margarine, nuts, any sweets, buns, cakes, pies and other products where you can find the fat in excess. Buy at the pharmacy cod liver oil capsules and take 3 in the morning. This is your oil for the whole day. If fish oil is absolutely no go or you, then buy at the market a fresh vegetable oil and also take a spoonful of it.
Trick #2 – Less sweet!
Aside from fats and meats – get rid of the bad carbohydrates. Fruit, candy, honey, jam, cereals, vegetables – all of these are sources of carbohydrates. But! There are two types of carbohydrates that are different – sweet (like honey or sugar) and no sweet (like oatmeal or cucumber). Sweets provoke strong secretion of the hormone insulin and it is responsible for creating the subcutaneous fatty deposits for future use. The more often you eat this kind of carbohydrates the more insulin is released – the fatter you get. But rice or oatmeal won’t give you this effect. Only milk can confuse you. It is not sweet but contains “dangerous” sugar lactose. It is better not to drink milk and milk products.
Trick #3 – Do not eat processed foods
We are talking about ordinary foods like pasta. This also includes chips, cola, all canned foods, fruit drinks and juices. All of these are refined and worthless food. In the interest of long-term storage these products include a lot of additives which are absolutely contraindicated for those who want to lose weight. For example, glycerin or nitrate – no way you need it in your body. All that you are allowed to buy in the supermarket are rice, beans and oatmeal.
Trick #4 – Less carbohydrates
Dramatically reduce the daily intake of carbohydrates! This will result in the loss of body fluids, and you will drop significantly in size quite quick. This shocking method is only suitable for short use. If you will continue to sit on a low-carb diet for a long time you risk to do more harm to yourself then good. A person without taking in carbohydrates will have a very low energy, feel drowsiness, fatigue, and depressed. However, a month – month and a half without carbohydrates you can survive. Another thing is that at least a little bit of rice and oatmeal should be fine. Otherwise, where to take energy for workouts?
Trick #5 – Move!
Aside from a little diet, you need to move to lose weight! How long? Not less than 5-6 times a week. The most effective way is this: break the hour session on two 30 min – one session for morning and one for an evening. Heart rate should be at least 90% of the maximum. To determine your personal level of heart rate, subtract from 220 your age in years multiplied by 0.8.
If you can’t train twice a day go in the evenings to cross-training. Instead of slow pace jog on a treadmill for an hour, go fast for 20 minutes then go on the elliptical machine also for 20 minutes and then on the rowing for another 20 minutes. The intensity of each aerobic phase must be high – not below 90% of maximum.
Trick #6 – Do not forget about protein!
Protein is the food of your muscles. To keep your muscles untouched bring daily protein intake to 1.6 grams per kilogram of your body. The trouble is that our traditional meat dishes contain too much fat. So what should you do? Use powder protein instead. In the morning make a protein cocktail with your daily protein intake, pour it into a thermos and take it with you to the work place. Enjoy a cocktail by drinking it at 5-6 times a day with a break of 2.5 – 3 hours. Once or twice a week, eat steamed or boiled fish.
Trick #7 – Drink more!
Excess water – stress to the body. The more you drink, the more stress hormones secreted by your adrenal glands. But these hormones are the “fat burning” power that you needed. Thus the water is absolutely indispensable feature in the struggle for weight loss. But it’s not only that. The more protein you eat, the more you need to drink. Increase the usual daily norm at least for 2.5 liters. Try to drink six to eight glasses of water before, during and after exercise, as well as in the morning as you wake up, in the middle of the day (a total of 10 glasses). Remember: you need stilled water!
Trick #8 – Constantly changing caloric intake
You have to straggle a little with the calculations but it’s worth it. Get a list of products with its energetic numbers and calculate the calories content of your daily diet. By adding or subtracting meals and eat on a “zigzag” method. For example, for three days in row eat 1500 calories 4 times a day. Then raise the caloric content up to 1900 cal for only 1 day. But then again, back to 1500 calories for 3 days. The basic formula is: one “step” of this zigzag like diet should be 300-500 calories, no more and no less. If you feel completely exhausted, broken and sluggish, try to reduce the number of “hungry” days in the cycle to two.
Trick #9 – Take supplements
You almost do not eat, of course, this means that you do not get enough vitamins, minerals and other nutrients. So it is necessary to buy multivitamins and minerals complexes. At the same time buy cellulose powder and add a protein shake. You should buy amino acids with glutamine (powder or capsules). And it is absolutely mandatory thermogenic with caffeine and ephedrine. Quick weight loss effect have as well diuretics. If acceptable, use the light plant-based diuretics.
Trick #10 – Less salt!
The proven way to lose weight quickly is to expel excess of water from the body. Water is delayed in your body due to sodium, which means that you need to eat less of salt. It is not just about pickles or salted herring. Salt can also be found in mayonnaise, ketchup, mustard, sauces and dressings. Besides sodium compound is added to many food products for preservation such as chips. Carefully read the labels and stay away from foods with lots of sodium. Stop add salt to your dishes completely at home. Complete relief of salt in the diet “will take” up to four extra pounds.
Will you get any results with all this tricks? You just need to try them!
All of these tricks will help you quickly get rid of extra pounds. However, if you resort to this “forbidden tricks” frequently, they can backfire and harm your health. Because your calorie diet is below normal, the metabolic rate also slows down. And along with it stops fat metabolism, more simply “fat burning“.
And another thing, if you lose greater than 0.5 kg per week, along with the fat you will inevitably lose some muscle mass. Well, the more muscle you will loose the more fat you will have! The secret is that the muscles actively consume calories. If you reduce muscle mass, then you need less calories as well to maintain it. It turns out that over time if you are loosing muscle mass you should eat less and less. However, the reduction in calories, as you already know, also slows down your metabolism. It is a vicious cycle. Like it or not, but if you ever sit on a “starvation” diet, in the long run, this will only increase your fat storage.