Find out how to quickly prepare for the beach season and completely get rid of excess fat in the hips and waist in just a couple of months. Today being overweight is an urgent problem for many people and for this reason you can find a large number of commercial products that promise fast fat loss. Surely you have seen similar promises on the Internet more than once. We will not sell you any "magic" pills and elixirs, but we will tell you about the basics of the fat burning process. In this article, you will learn how to lose weight quickly and get acquainted with the 100% sure way to do it.
What is the weight loss formula?
You probably don't know, but fighting fat is pure math and a game of calories in your diet. First of all, you need to calculate your daily calorie intake, and for this you need to use Benedict's formula. However, first, let's define such a parameter as the basal metabolic rate (BMR) using these formulas:
- BMR for women = 655 + (4.35 * weight in pounds) + (4.7 * height in inches) - (4.7 * age of full years).
- BMR for men = 0.66 + (6.23 * weight in pounds) + (12.7 * height in inches) - (6.8 * age complete years).
1 inch = 2.54 centimeters, 1 pound = 453.59 grams, 1 kilogram = 2.2 pounds.
We also need the coefficient of your daily activity (A), which is determined from the table.
But now we can calculate the daily calorie content (DCI) of your diet using the formula:
- DCI for women = ((10 * body weight in kilos) + (height in centimeters * 6.25) - (age in years * 5) - 161) * A.
- DCI for men = ((10 * body weight in kilos) + (height in centimeters * 6.25) - (age in years * 5) + 5) * A.
Of course, these calculations will not be one hundred percent correct. If you want to know the exact indicators of your metabolic rate and are even willing to pay for it, then you can go through a special procedure, which consists in inhaling air from the lungs into a tube, after which the computer will give you accurate information about your metabolism. Thus, the optimal strategy for losing weight is not goji berries, overseas fat-burning tea or other commercial products, but reducing the energy value of the diet and exercise. Together, these activities are capable of producing a synergistic effect. Through training, you increase your metabolism, and with the help of a nutrition program, you create a calorie deficit, and the body will have to start burning fat in such a situation.
How to lose weight quickly?
It should be said right away that it is necessary to lose weight gradually so that it is fat, not muscle, that is burned. The optimal weight loss rate is from half to one kilo weekly.
Now let's talk about a very effective nutritional program to combat obesity. It is based on the use of a special onion soup that accelerates lipolysis. Here is his actual recipe:
- Medium bulbs - 6 pcs.
- Medium-sized tomatoes - several pieces.
- Small head of white cabbage - 1 pc.
- Green pepper - 2 pcs.
- Celery - 1 bunch.
- Vegetable broth cube.
All vegetables must be cut and then filled with water. Season the mixture with salt and various spices to taste. Simmer for 10 minutes, then reduce heat and simmer until vegetables soften.
Soup can be consumed during the day if you feel hungry in any quantity. And now a diet for fast fat loss.
- Day 1 - soup and fruits. You also need to drink plenty of water. Coffee and green tea without added sugar.
- Day 2 - soup and vegetables, with the exception of legumes and corn.
- Day 3 - soup, vegetables and fruits, and drink water.
- Day 4 - soup, fruits and vegetables.
- Day 5 - tomatoes with soup, lean beef and tomatoes.
- Day 6 - vegetables (primarily leafy) and beef. Eat the soup once or twice a day.
- Day 7 - soup, vegetables, brown rice, fruit juice.
The duration of this diet is 14 days. During this period, it is forbidden to use bakery products. You can't deviate from your meal plan. It is necessary to weigh yourself at the same time every day. It should also be said that when using this diet, you should not go to the gym, but rather walk. And try to eat non-fatty foods.
Here is such a diet, perhaps not quite usual, but, nevertheless, effective.
Learn the five basic rules for fast weight loss, see this video:
