Achieving quick weight loss, you need to strive not only to lose weight, but also to maintain the achieved results. After completing the weight loss program, proceed to the next stage – consolidation or stabilization. Its duration depends on which diet you have chosen and how many kilograms you have lost.
When choosing a diet, give preference to one that includes your favorite foods. For example, a vegetarian will find it difficult to adhere to a protein diet, and a meat lover will only eat boiled vegetables and green salad.
A common option for fast weight loss is low-calorie diets. There are many such diets, but they are based on one basic principle – reducing calories by limiting portions and choosing the least calorie meals. However, there are limits to reducing calories. It is undesirable to reduce the calorie content of food below 1000 kcal per day, otherwise you may face health problems: migraines, nausea and even fainting. Try to stick to reasonable numbers – and with 1200-1300 kcal per day, you can lose weight quickly enough. Another problem with these diets is the possible feeling of hunger due to small portions. You can fight it with acceptable vegetable snacks. For example, when going to work or for a walk, take a tomato, carrot or cucumber with you. You can chop vegetables and mix them without adding sauce or oil. Put the diet salad in a container and eat a couple of spoons as soon as you feel hungry.
Short-term diets are popular, which include the so-called fasting days – days of fasting or extremely limited nutrition. During unloading, vegetable broth, kefir or tea are allowed. It should be noted that by themselves, such unloading ones are unlikely to help you lose much weight. In addition, fasting requires careful attention to your health; it is best if it is under medical supervision. Another disadvantage of fasting is that the next day it can provoke an increased appetite. Therefore, carefully weigh the appropriateness of fasting days in your particular case.
Whichever way you choose to lose weight, try to adhere to general rules. Avoid alcoholic and carbonated drinks, even those that do not contain sugar. These drinks can cause fluid retention, swelling, and a feeling of weakness. Reduce your salt intake for the same reason. Monitor your weight on a daily basis, this will serve as additional motivation for you, and will also help you adjust your diet if necessary. There is another psychological trick to help protect yourself from overeating: buy diet food in advance and avoid visiting supermarkets during your weight loss program. Frequent shopping trips can be tempting to buy something unplanned.
Sport during a short-term diet will help you lose weight if you follow some restrictions. Walking or jogging and aerobics are best for you. At the stage of weight loss, try not to get involved in strength exercises, they contribute to a set of muscle mass, which can distort the picture of weight loss, since muscles are heavier than fat.