The first reception.
Less fat.
Sports nutrition specialists advise how to consume less fat. And to reduce to a minimum the amount of fats, per day not more than 25 grams. Such a dose is very small and harmful to health, this diet can not sit for long. But you can use these 3-4 weeks, during this time nothing will happen to you.
You will have to delete out of your menu meat dishes: sausages, margarine, olive oil, animal fats, egg yolks. And also cakes, cakes, buns, sweets, nuts and other products where there is fat. In the pharmacy, buy fish oil and take in the morning on a spoon, it will be your norm for the whole day. If fish oil you can not perceive, buy freshly squeezed vegetable little and take a spoonful a day.
Second reception.
Less sweet.
All that is not fat and meat is carbohydrates. Sources of carbohydrates - vegetables, cereals, jam, honey, sweets, fruits. Carbohydrates can be unsweetened (cucumber or oatmeal), or sweet (sugar or honey). You need like a fire to be afraid of sweet carbohydrates. Sweet provokes an insulin hormone, he is responsible for creating subcutaneous fat deposits. The more insulin is released, the thicker you will be. You will not be threatened by oatmeal or rice. Milk can substitute a step for you, it is not sweet, but it contains dangerous lactose sugar. Better yet, you dairy products and milk not to drink.
Third reception.
Remove processed foods from the diet.
Here we will talk about pasta, you can include here: juices, compotes, all canned food, cola and chips. To ensure that these products can be stored for a long time, they add a lot of that that does not suit people who want to lose weight. All that can be purchased in the store is: oatmeal, beans, rice.
The fourth reception.
Less carbohydrates.
Try to dramatically reduce the daily intake of carbohydrates. All this will lead to the fact that the body will lose a lot of fluid and can significantly lose weight. Such a shock method can only be applied once. If you want to sit longer on a low-carb diet, then you will only hurt yourself. The organism for the sake of economy of forces, connected with a deficiency of energy, will fall into lethargy. You expect depression, loss of strength, drowsiness. With carbohydrates for a month and a half you can wait. But at least a little bit of oatmeal and rice need to be used, where then you will take energy for your training.
Fifth reception.
Move more.
One diet is not enough to lose weight, you need aerobics, and at least five or six times a week. The effective way is this, you need to break the hour of classes into 2 classes for half an hour - for the morning and evening. If you can not train 2 times a day, arrange a cross-training in the evening. Do not senil for an hour on the treadmill, work on the path for 20 minutes. Then go to another rowing machine and do it for 20 minutes, then go to the last elliptical trainer for 20 minutes. The intensity of studies should be high.
Sixth reception.
Remember about proteins.
Protein is the food for your muscles. That the muscles are not "skukozhilis", you need to bring your protein intake per day to 1.6 grams per kilogram body. The whole trouble is that meat dishes contain a lot of fat. How then to be? You need to switch to powdered protein. Take the daily rate of protein, dilute it on water and fill it in a thermos bottle. Take it with you to work and drink this drink 5-6 times with a break at three o'clock. Twice a week, eat boiled or steamed fish.
Seventh reception.
More fluid.
Water is indispensable in weight loss. The more you eat protein, the more you need to drink fluids. Increase the daily, habitual rate by two and a half liters. Drink only 10 glasses, do not forget that you need to drink still water.
Eighth reception.
Each time, change the calorie intake.
You need to count a lot, but it's worth it. Find a directory of energy intensity products and calculate calorie intake. Reduce or add meals. For example, three consecutive days you need to eat 1500 calories, which you divide into 4 receptions. Then for one day, raise the calorie content of food to 1900 calories. And then return for three days to 1500 calories. If you feel sluggish, broken and completely without strength, then reduce the number of "hungry" days in a cycle to two.
Ninth reception.
Additives.
When we eat a little, our body loses a lot of useful substances, minerals, vitamins. You need to buy multimineral and multivitamin complexes. Also buy fiber and add this powder to your protein shake. You need to buy a food supplement - amino acid glutamine. If to accept, only diuretic light preparations on a vegetative basis.
Tenth reception.
Reduce the salt.
There is a proven way to lose weight quickly, expel excess water from the body. Water is delayed because of salt, so you need to eat less salty. And to be absolutely accurate, not at all. And here we will talk not only about herring and pickled cucumbers. A lot of salt is in sauces and dressings, mustard, ketchup, mayonnaise. Salt is found in canning products. Read the labels and where there are sodium salts, then these products do not suit you. At home, do not salt anything, getting rid of salt in the diet can "carry" up to 4 extra pounds.
We learned ten techniques how to lose weight quickly, and if you followed these ten techniques, and you succeeded, we can congratulate you. Remember, you need to come to the gym tomorrow, and now in order to support your achievements