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If you are too obese and set out to lose weight, you may have to lose 12-25 kilograms or even more. To lose such a lot of weight, you should set a solid goal, make a plan and stick to it for a long time. Depending on how much weight you want to lose, you will need 6 to 12 months or more. To lose weight, stick to your diet, exercise, and maintain high motivation.
Healthy nutrition is the key to success: how to lose weight man and woman
Excess weight not only does not look aesthetically pleasing, but adversely affects health and quality of life. Just imagine that you have to carry a bucket with you, or even two fats, without the possibility of putting it and resting. Therefore, it is worth taking care of your own condition so that the extra load does not result in unexpected diseases of the musculoskeletal system, heart disease, as well as other problems.
According to average indicators, a person receives from two to three thousand calories per day. If you reduce consumption below two, then you get a moderate hypocaloric regimen, if you lower it to one and a half thousand it will become tough, and even less - low-calorie. Not getting enough energy, the body begins to use internal reserves - to burn the deposited fat. Therefore, it is very important to count calories.
But not everything is as simple as it might seem. After all, it is important from which products you get energy. To make a balanced diet, you need to reduce the intake of fats, carbohydrates, without limiting yourself in protein. It is optimal to refuse food on the streets or in catering points, because the composition of the dishes there is often unclear.
At home, it is worth choosing food that requires minimal processing. Include more fiber-rich foods in your diet. She quickly satisfies hunger, without bringing negative effects.
Fractional balanced nutrition
Another important requirement is to eat small meals, but more often than usual. Eating thrice a day will not bring results. You have to think for a long time how to quickly lose weight, if you act like this. The best mode is to eat five or even six times a day.
It is necessary to exclude from the diet foods that form fat, as well as easily digestible calories. Their basis is “fast” carbohydrates and sugars. Sweets, pastries, pasta, fatty foods, potatoes and other starchy vegetables, smoked meats - all this should remain in the past.
Energy and alcohol
Refusal of alcohol, energy and carbonated drinks is due to the usual figures. So in one serving of any such drink there are up to twenty milliliters of pure ethanol (alcohol). The calorie content of each of them is five and a half kilocalories.
So it turns out that just one glass of beer or wine will add you an extra hundred calories from alcohol, plus plus more carbohydrates. As a result, you can count up to two hundred unaccounted for units. In addition, alcohol and energy stimulate appetite.
Chew like a ballerina
Professional dancers know that eating should be slow, chewing every bite well. Then the brain has time to “signal” about saturation. This will help not overeat. To refuse is from large plates. It will seem that the portions are larger and the body will become saturated from fewer foods.
Do not eat at night
Despite the fact that many refute the theory that eating in the evening is harmful, this rule will help to lose weight more quickly. Dinner should be arranged at least three to four hours before bedtime. This will allow food leftovers to be completely digested. In addition, this way you will ensure a quality rest.
Surprise the body
To urgently build, you need to provide a variety of daily workouts. Muscles tend to adapt well to stress, to get used to. You can only avoid this if you make regular changes to your stable schedule and style. To do this, simple tips from seasoned ones will help.
- Constantly change the intensity of training, experiment with the time of classes, periods of rest, the sequence of exercises.
- If the usual exercises are given without any work, then they need to be complicated. New types of squats, inclinations, push-ups will help correct this misunderstanding.
- Work with free weights, try to increase the load. For example, you can use exercises with elastic bands.
In addition to homework, you can pay attention to outdoor training, start jogging in the morning, purchase special devices or fitness equipment.
High Intensity Interval Strength Training helps significantly increase fat burning efficiency. In a nutshell - this is an alternation of intensive exercises with periods of rest and calmer movements.
At such an uneven pace in the muscles, the amino acid content of L-carnitine increases several times. This substance is responsible for the delivery of fat cells to the mitochondria, where they then burn. With such training, growth hormone is actively released into the bloodstream, which in turn spurs metabolism. An additional advantage of this training regimen will be the possibility of holding it at home. Sports gifts from loved ones will cheer you up and inspire you to new achievements.
No emergency diets and pills
A healthy diet and moderate exercise will help to lose excess fat, but some people think that it takes too much time. Therefore, they rush headlong into the pool of diets for urgent weight loss. Side effects from this can be menacing.
- The most common side effects of emergency diets are indigestion, diarrhea, flatulence, insomnia, and weakness.
- Strict restrictions in carbohydrate foods can lead to sudden pressure surges, dizziness.
- Protein diets can cause excess cholesterol. In view of this, liver and kidney diseases develop.
- Vegetable diets designed for weight loss in urgent terms also have disadvantages. Apple can cause gastritis and ulcers, cabbage - causes apathy, a decrease in concentration, cucumber significantly increases pressure.
But it happens even worse - many people start taking pills for building, advertised by friends or seen in commercials on the Internet. But it’s stupid to believe that there is a miracle pill that will help to get rid of fat dramatically without making any effort.
- Diet pills can cause neurosis and depression.
- Many of them contain narcotic substances, for example fenfluramine, which act akin to amphetamine. They are addictive.
- Problems with the heart, intestines, kidneys, blood vessels - guaranteed companions to build on drugs.
The quality and composition of such tablets is often not possible to verify, since they are not regulated by the manufacturers in any way.
Traditional Russian bath or sauna
Under extreme conditions, all metabolic processes in the body are seriously boosted. In this case, excess moisture and fat are urgently removed from it through the skin and respiratory tract. The strongest sweating, as you know, occurs in the steam room, so you must definitely include such a pleasant procedure in your fast weight loss plan. However, it is worth observing some rules.
- Take a warm shower before entering the steam room.
- The first entry into the steam room should not exceed five to eight minutes. Climbing onto the top shelf is optional.
- Get out of the steam room, take a warm shower again, and even better, if possible, take a bath and relax at the same time as in the steam room.
- The second call can already be made with a bath broom. Remember that the best position is lying down.
- Having left again, take a bath or shower with warm water, rest, let the body sweat well.
Three or four such visits will be just the way for one trip to the sauna. It does not hurt to combine such procedures with massage.
Mood, sleep, and support for loved ones
The right attitude and motivation is very important for losing weight. For this you need to come up with the right reasons to get in shape. How to tune in and not break is described in detail in an article on our site. You need to read it and take note of the advice indicated there. Diet, physical activity should be a joy, and not seem overwhelming hard labor.
It does not hurt to review your sleep patterns. The body must get enough sleep, otherwise you need to achieve the effect will not work. Try to go to bed at the same time every day, including weekends. You should sleep at least six hours, but preferably seven and a half or eight. Therefore, many will have to reschedule their day.
One of the significant factors in terms of emergency weight loss is the support of the family, relatives and friends. Tell them about your intention to bring your body back to normal. You should not communicate with those who pull you back, ridicule or criticize your mood. You need positive emotions, as well as reliable people nearby in difficult times. Otherwise, you just need to start, and bring the matter to its logical conclusion.
1. I like beer, but not my stomach. How many calories per day can I drink?
If you want to lose weight, the main thing is to burn more calories than you consume (and it doesn’t matter how to burn: whether you are studying in the gym, running in the park or spinning in an office chair). Have to learn to count. If this is all right, 10-20% of your high-calorie “budget” can be “harmful” products (but no more!). And do not trap a can of foam. Even a slight intoxication makes you focus on short-term desires ("burger? Mmm."), And not on long-term goals (weight loss). Chew protein-rich and healthy-fat snacks (nuts, for example) before you take your first sip. The absorption of alcohol will slow down, and a glass of beer will not turn you into a glutton.
2. I want to speed up my metabolism. What is more important - diet or exercise?
Actually, your genetic set is most important. But if you choose from what you have proposed, then we are for the exercises. The best way to gain muscle mass and at the same time melt everything that you have in the form of fat is to resort to a high-intensity interval strength training. Her action continues even after you left the gym. A fresh Italian study showed that weightlifters involved in this technique burn 18% more calories within 22 hours after training than athletes who prefer the classic strength program.
3. I try to count calories and eat healthy foods. But how do I understand how much is in the dining dinner?
But no way. There is only one way to eat right - this is to learn how to cook (we don’t even offer a personal dietitian cook). It’s not necessary to climb to Michelin heights, the main thing is the right ingredients and minimal processing of dishes. Define your list of favorite “healthy” foods and use them in the maximum number of dishes.
Buy and cook
Here are, for example, 11 foods with which you have a healthy diet: bell peppers, berries (frozen will do), chickpeas, broccoli, chicken, eggs, nuts, natural yogurt, quinoa, a mixture of salads, salmon.
- Sauté broccoli and bell pepper over low heat, pour a couple of eggs - here’s an omelet.
- Quinoa broth, add salad mix, sprinkle with nuts and chopped pepper.
- For dessert, mix the berries with yogurt.
- Brown fish in a pan, eat with boiled broccoli and quinoa.
- Casserole fish, flop yogurt on top, eat with a mixture of salads, nuts, berries and quinoa.
4. I try to give up sweets, but something does not work out.
The fact that for you is your favorite cupcake, for your body is an easy way to get digestible calories. So when you are hungry, you reach for sweets - this is normal. Don't be hungry: plan your day so that it has three balanced meals and two protein-rich snacks. And cut back on sugar consumption gradually, by 10% per week, replacing sweets with dietary analogues (instead of a chocolate bar, protein, instead of ice cream, natural yogurt with berries). Often it is not a question of sugar, but a delicious snacking habit.
Push up, relax
Running kilometers and kilometers at the same speed is far from the best way to lose weight. Here's a replacement weekly calendar for you.
Sunday Hard day: 10-12 km of running at a pace where you can talk in whole sentences
Monday Easy: yoga, tai chi, or other gymnastics that accelerates muscle recovery
Tuesday Heavy: 6.5 km at a pace where you can speak in sentences. If it's too easy, run uphill
Wednesday Lightweight: 3.5 km recovery run
Thursday Heavy: 6.5 km
Friday Lightweight: Weight Training
6. There are so many diets around! What is the most effective?
The main thing is to drive that nutritionist into the neck who advises you to exclude one or another group of products from the diet (and there is no medical need for this). The body needs all product groups, the main thing is to observe moderation. But in general, there is no diet equally useful for everyone. The best one is selected specifically for your parameters and planned so that you can comply with it. At Yale, they studied the most popular diets and came to the conclusion that none has absolute superiority over the others. Their pros and cons on the plate - choose what suits you.
7. What is the safest way to quickly drop a few pounds? Maybe there are some pills?
Remember: if you lose more than a kilogram a week, then you lose not only fat, but also muscle. In addition, the "emergency" diet scares the body: thinking that hard times have come, he will rebuild his metabolism so as to store more fat. When you get off a diet, excess weight will return - and more than. Here's the best way to lose weight: consume less calories than you spend (how? See paragraph 8). And forget about the pills - they are for clinical cases of obesity and often have serious side effects.
8. What exercises most effectively remove fat from the waist?
To earn the notorious “cubes”, twisting is not enough. You have to pump your whole body. You will melt the fat on the arms, chest, shoulders - and only then the line will reach the “lifeline” at the waist. Try the swing weights - they develop strength and are able to accelerate metabolism (as a warm-up - a 30-minute run). To further work out the muscles of the core, perform one-hand swings alternately (see instructions below).
Shake the fat
Stand straight, feet shoulder-width apart, knees slightly bent. Take the weight with one hand and hold it in front of you at the level of the belt. Keep your back straight, swing the kettlebell between your legs, bending down when it moves back, and straightening up when you throw it forward. When the kettlebell rises to chest level, push your hips forward, tighten your buttocks and keep your arm straight. This is one replay. Do the swings for 30 seconds.
Your plan is from 0 to 500
- The initial rate is 100 Mach 3 days a week. First 2 sets of 20 repetitions, rest between - 30 seconds. Then 4 sets of 15 repetitions, rest between - 30 seconds.
- Add 25 max each week. After 16 weeks you will reach 500 Mach and you will see the result.
BJ Gaddur fitness trainer, permanent consultant MN
David Levitsky Professor of Dietetics, Cornell University
Lindsay Martin, Hilton Head Health Nutritionist
Diana Thomas, MD, Director, Center for Obesity Research at Montclair State University
Holly Herrington, nutritionist at Northwestern University
Janet Hamilton Physical Training Specialist, Running Strong