How To Lose 5 Pounds Quickly: Advice From A Fitness Guru

Increasing your metabolism and revitalizing your daily routine are healthy ways to reduce your waistline and feel better (if that's your goal) without too much difficulty. After all, losing weight is not the same as losing fat. It's not difficult to lose a few pounds of weight due to lack of water, but if your goal is to make a qualitative change in the body, then you will have to change your lifestyle. We've collected the best life hacks from fitness gurus. What you need to do to lose weight quickly and not return to the body of your dreams - read on.

Drink two glasses of water before each meal

It sounds counterintuitive, but you need to drink water to lose water and lose weight quickly, " says Lauren Slayton, nutritionist and founder of Foodtrainers in New York.

Two cups of water before meals will help reduce your appetite and make you feel full. And, consequently, the body will consume far fewer calories.

a glass of water for weight loss

At the same time, it's worth avoiding mineral and carbonated water - they will cause bloating and prevent you from losing weight quickly.

reduce swelling

Just a few pounds of water "trapped" in your body can make you feel thin. Too much moisture not only causes bloating, it also gives you a bloated feeling. To normalize the body's metabolic processes and lose weight quickly, Jeffrey Morrison, physician and founder of the Morrison Center in New York, recommends drinking dandelion or fennel-infused tea and adding celery and at least 500 mg of parsley to the diet twice a day.

sleep eight hours a day

When you sleep 7. 5 to 8 hours a day, your body becomes more resistant to stress and your metabolism speeds up, Morrison says.

Daily intake of vitamin D3 also contributes to better recovery. According to one theory, with a low level of vitamin D3, the amount of hunger hormones increases and the production of melatonin (responsible for breaking down fats) decreases, which prevents the body from losing weight quickly.

fast at night

According to Brooke Alpert, a nutritionist in New York and author of Diet Detox, cutting out foods at least two hours before bedtime will give the body time to digest any remaining food, which will promote better sleep.

After a sleepless night, your metabolism can change significantly and you'll crave more and more simple carbohydrates to replenish your energy stores. This will inevitably lead to overeating, says Brooke.

Avoid processed foods

slimming food

This means not only giving up the obvious "junk food" (chips, biscuits, candy), but also everything that is packaged (bought bread, macaroni, cheese), including "healthy" canned tuna and almond milk, in which you can be harmful additives - sugar and sodium. Choose wholegrain breads from the local bakery and discard anything made with white flour - it has no nutritional value. Avoid processed and low-calorie dairy products, including dietary Greek yogurt.

strengthens the body

Strengthening your body's muscular corset will always only bring benefits and help you lose weight quickly. Popular celebrity trainer Gunnar Peterson recommends starting with the plank exercise: stand in a plank position (forearms on the floor, tummy muscles and glutes tense and tense, legs straight) at a distance that is slightly less than the arm's length. Wall. Keeping your stomach flat (not moving from side to side), touch the wall alternately with each hand as many times as possible in one minute. Repeat the exercise at least five times. If your goal is to lose weight quickly, every round you need to tap the wall at least one more time.

give up alcohol completely

Even with a sip. First, alcohol affects sleep and we know that sleep disturbances affect metabolism and hunger. Second, alcohol contributes to the accumulation of excess fluid in the body. Third, the body won't start burning fat until it can handle that 100, 200, or 300 calorie shake. Each new sip will repeatedly take you away from the opportunity to lose weight quickly.

Try High Intensity Interval Training (HIIT)

Oliver Lee, a trainer at Barry's Bootcamp in New York, recommends the following tobacco home exercise routine: Do each exercise as hard as possible for 40 seconds, followed by 20 seconds of rest.

the girl is doing physical exercises

Repeat the exercise sequence four to six times.

  • Alternate leg goes up to chest.
  • Squats in the air.
  • Side lunges with alternate legs.
  • Two push-ups + four "climbers" (pulling legs to chest in "plank" position).
  • Burpee: Floor crunches with a pull from the legs to the chest, after which it is necessary to straighten up and take a jump. Repeat the exercise sequence as often as possible.

Focus on protein and fiber

Protein and fiber stabilize blood sugar levels, and the body spends more time digesting them, which helps keep them feeling full for longer, says Alpert.

A sample of a fitness guru's diet: chia pudding for breakfast, prawn salad for lunch, and wild salmon with fried cauliflower for dinner.

Following specific meal times

time to eat certain foods to lose weight

Studies have shown that intermittent fasting can help you lose weight quickly. Alpert suggests following a schedule with a limited eating time, after which you should go 12-14 hours without eating (between lunch and breakfast).

You get a metabolic boost from a previous lunch, and since you mostly sleep during the fasting period, you'll have less temptation to avoid, says the expert.

Whichever way you choose to reach your goal, you must understand that you can lose weight quickly only if you radically restructure your daily routine and revise your food culture. Be patient and consistent - and then you are sure to succeed!