How do I lose weight fast?
Many diets are concerned with losing weight easily and quickly, and these diets may require the use of some special products, and the exclusion of carbohydrates from the diet, although losing weight or maintaining a healthy weight is beneficial for promoting health in general; However, rapid weight loss may be harmful to health.
it may lead to some negative complications; Such as malnutrition, loss of muscle mass, and stress. Many diets are concerned with losing weight easily and quickly, and these diets may require the use of some special products, and the exclusion of carbohydrates from the diet, although losing weight or maintaining a healthy weight is beneficial for promoting health in general; However, rapid weight loss may be harmful to health. it may lead to some negative complications; Such as malnutrition, loss of muscle mass, and stress.
Training Sportive
There are several exercises that help in losing weight, including:
Tennis: Tennis combines many intense activities, such as: running, hitting the ball, and changing direction to return strikes to the other side, as this sport requires the operation of many muscles and cardiovascular systems, and tennis can burn about 320 calories per hour for a person It weighs up to 70 kg, according to Harvard Health Publications.
Swimming: Swimming challenges the whole body, as it activates the muscles in the upper and lower extremities. Swimming also provides effective respiratory exercise. The chest burns about 863 calories per hour.
Running: It is an effective calorie-burning activity, as it does not require any special equipment, and running can be more difficult on the joints than swimming, but it can burn many calories, as running a mile in 6 minutes burns about 1400 calories per hour. hour, while running a mile in 8 minutes burns about 1165 calories per hour.
Diet
There are several simple steps to following a diet to lose weight very quickly, which are:
- Setting goals by writing them down, by specifying the weight to be lost, and the period required for the loss, as the average weight loss is from (half a kilogram - one kilogram and 300 grams) per week.
- Starting a special diet, by eliminating all solids, and focusing on drinking vegetable juices, herbal drinks, unsweetened drinks, and water only, and a diet or protein mixture can also be added to lunch, as this increases energy levels and reduces cravings for food.
- Removing all carbohydrates from the diet, although carbohydrates are necessary for the body, they can be canceled for a short period of time, one to two weeks without there being consequences for that, as it is possible to remove all of the bread, sweets, sugars, rice, and starchy vegetables such as Corn, potatoes, pasta, sweetened beverages and sweets from the diet.
- stay away from all fruits except berries; This is because they contain sugar, which limits weight loss, while berries contain a low percentage of sugars and thus lead to a decrease in the glycemic index, and they can be eaten several times a week to meet the need for something sweet.
- Eat a lot of vegetables, except for the starchy types, and green leafy vegetables in particular contain a high percentage of fiber, which helps to feel full without the need for a large number of calories.
- Eat only non-fat proteins, such as chicken, fish, turkey, or soy, in addition to cooking foods without oil or fat, and it is preferable to bake, grill, boil, or boil them, and dairy products are high in fats and sugars, so milk can be consumed free fat, and cottage cheese once a day, and yogurt can be eaten if it is unsweetened and low in fat.
Military diet
It is a diet for weight loss, and it can help lose about 4.5 kilograms per week, and there is a 3-day meal system on the military diet, which is:
The first day: the number of calories in it is about 1400 calories.
Breakfast: eat a slice of toast with two tablespoons of peanut butter and half a grapefruit, and you can have a cup of coffee or tea.
Lunch: eat a slice of toast and half a cup of tuna, and you can have a cup of coffee or tea.
Dinner: Eat a serving of about 85 grams of meat with a cup of green beans, a small apple, half a banana, plus one cup of vanilla ice cream.
The second day: the number of calories in it reaches about 1200 calories.
Breakfast: eat a slice of toast, a boiled egg, and half a banana, and you can have a cup of coffee or tea.
Lunch: Eat a boiled egg, a cup of fat cheese, and five pieces of unsweetened crisp biscuits, and you can have a cup of coffee or tea.
Dinner: two hot dogs without a bun, ½ cup of carrots, ½ cup of broccoli, ½ banana, and ¼ cup of vanilla ice cream.
The third day: Calories reach about 1100 calories.
Breakfast: eat a slice of Sheed cheese about 30 millimeters, five pieces of unsweetened crisp biscuits, a small apple, and a cup of coffee or tea can be eaten.
Lunch: eat a slice of toast, one egg cooked in your favorite way, and you can have a cup of coffee or tea.
Dinner: eat a cup of tuna, half a banana, and a cup of vanilla ice cream.
As for the remaining four days, it is allowed to eat light meals, as there are no restrictions on food, and despite this, it is recommended to limit the sizes of food portions, and keep the total calories under 1500 per day.