How do I lose weight quickly

How do I lose weight quickly Exercise  There are several exercises that help in losing weight, including :  Tennis : Ten...

How do I lose weight quickly

Exercise 

There are several exercises that help in losing weight, including : 

• Tennis: Tennis combines many intense activities, such as: jogging, hitting the ball, and changing direction to return strikes to the other end, as this sport requires the operation of many muscles and cardiovascular systems, and tennis can burn about 320 calories an hour for a person It weighs up to 70 kg, according to Harvard Health Publications.

•  Swimming: Swimming challenges the whole body, as it works to activate the muscles in the upper and lower extremities. Swimming also provides an effective respiratory exercise, as it is an easy exercise on the joints because there is no effect with the ground, and the butterfly swimming burns about 949 calories per hour, as for swimming Chest burn about 863 calories per hour.

•  Running: It is an effective activity to burn calories, as it does not require any special equipment, and running can be more difficult on the joints than swimming, but it can burn many calories, as running a mile in 6 minutes burns about 1400 calories in The hour, while running a mile in 8 minutes, you burn about 1,165 calories an hour.

 Diet

 There are several simple steps to following a super-fast diet to lose weight, and they are:

• Determining goals by writing them, by specifying the weight to be lost and the time required to lose, as the average weight loss is (half a kilogram - a kilogram and 300 grams) per week.

•  Starting a special diet, by eliminating all solids, and focusing on drinking vegetable juices, herbal drinks, unsweetened drinks and water only, and you can also add a diet or a mixture of protein to lunch food , as this increases energy levels and reduces craving In food.

•  Removing all carbohydrates from the diet, although carbohydrates are necessary for the body, they can be canceled for a short period of time, one to two weeks without having consequences for that, as it is possible to remove all of the bread, sweets, sugars, rice, and starchy vegetables such as : Corn, potatoes, pasta, sweetened drinks and desserts from the diet. 

• Stay away from all fruits except berries. This is because they contain sugar, which limits weight loss, and berries are low in sugars and thus lead to a decrease in the glycemic index, and they can be eaten several times a week to meet the need for something sweet.

• Eat a lot of vegetables, with the exception of starchy types, and green leafy vegetables in particular contain a high percentage of fiber, which helps you feel full without needing a large number of calories. 

• Eat only non-fat proteins, such as: chicken, fish, turkey or soy, in addition to cooking foods without oil or fat, preferably baked, grilled, boiled or boiled, and dairy products are high in fats and sugars, so it is possible to eat empty milk Fat and cottage cheese once a day, and yogurt can also be eaten if it is not sweetened and low in fat.

 Military dieting

 It is a diet to lose weight , and it can help to lose approximately 4.5 kilograms per week, and there is a 3-day meal plan on the military diet, which is:

1.  The first day: The number of calories in it reaches about 1400 calories.

•  Breakfast: eat a slice of toast with two tablespoons of peanut butter and half a grapefruit, and you can have a cup of coffee or tea.

•  Lunch: eat a slice of toast, and half a cup of tuna, and you can have a cup of coffee or tea.

•  Dinner: Eat one serving of about 85 grams of meat with a cup of green beans, a small apple, half a banana, in addition to one cup of vanilla ice cream.

1.  The second day: where the number of calories in it reaches about 1200 calories.

•  Breakfast: eat a slice of toast, a boiled egg, and half a banana, and you can have a cup of coffee or tea.

•  Lunch: eat a boiled egg, a cup of fatty cheese, and five pieces of unsweetened crisp biscuits, and you can have a cup of coffee or tea. 

• Dinner: Eat two sausages without a cake, half a cup of carrots, half a cup of cauliflower, half a banana, and half a cup of vanilla ice cream.

1.  Day Three: Calories are around 1100 calories.

•  Breakfast: eat a slice of Shade cheese about 30 milliliters, five pieces of unsweetened biscuits, a small apple, and a cup of coffee or tea.

•  Lunch: eat a slice of toast, and one egg cooked in the preferred way, and you can have a cup of coffee or tea.

•  Dinner: Have a cup of tuna, half a banana, and a cup of vanilla ice cream. As for the remaining four days, it is allowed to eat light meals, as there are no restrictions on food, although it is advised to limit portion sizes, and keep the total calories below 1500 per day.