How to lose weight fast: the most effective ways and expert advice

"15 pounds in 2 weeks effortlessly — learn the latest method!", "A perfect figure for a week without drugs, diets and sport", "Minus 16 cm in a month — lose weight without stress and hunger" — this is just the tip of the iceberg called advertising, PR company, marketing ploy. The Internet, commercials on TV, booklets full of such proposals. And like everyone knows that this is nothing more than empty promises, but somewhere deep down I want to believe that that same magic bullet that will allow become slim in record time. The result is wasted money, nerves and health, but hateful pounds never go away.

If a miracle means in most cases turn out to be phony, there are real ways to lose weight fast, and what they eventually mean for health?

What you need to know

effective ways to lose weight

Get rid of illusions

Everyone admire when someone manages to lose in six months 50 lbs. With photos "after" look at us smiling, tanned, slim people with uploaded by the figures which still clothes hanging bag. But not all understand that this is only one side of the coin.

Those who aims to lose weight quickly and achieves it, is not so fortunate as it seems. The result of merciless experiments they record weight loss, get a whole bunch of not very pleasant "bonus". All of them starts to get annoying, they are constantly out on other people. The hair is coming out packs, manicure due to stratification of nails are not kept, the skin becomes dry and gray. Nauseous, dizzy, can't concentrate at work.

Yes, at the end of this marathon scales show a cherished number, but at what price it achieved? Be happy if they look at their own reflection in the mirror? And what to do about sagging skin folds, which had previously been filled with fat? In most cases, they need to be removed surgically. But someone almost no money, and someone and itself under the knife will not fall.

Before you set the goal to lose weight quickly and for as much as possible the number of kilograms read stories of real people who have this experience. You should know what you can expect during this "marathon" and beyond.

The effects of fast weight loss

Harm to health:

  • disturbed hormonal balance, loses the thyroid and adrenal glands;
  • destabilizing pressure: uncontrolled jump start;
  • reduced immunity;
  • changing the acidity of the stomach;
  • in a large number of formed cholesterol plaques;
  • disturbed water and electrolyte balance;
  • increases the load on the heart, the blood becomes thicker the blood flow slows down, so that there may be lack of oxygen;
  • break a vitamin-mineral balance of the body are washed away important items.
  • violated the metabolism;
  • the stones are formed in kidneys and gall bladder.

Complications in the form of diseases:

  • migraine;
  • vegetovascular dystonia;
  • steatosis;
  • atherosclerosis;
  • heart attack;
  • cholecystitis;
  • beriberi;
  • depression;
  • ulcer;
  • eating disorders: bulimia, anorexia.

Deterioration of health:

  • drowsiness;
  • weakness;
  • the decreased concentration;
  • headaches;
  • dizziness;
  • irritability, nervousness, tearfulness, mood swings;
  • abdominal pain, constipation;
  • muscle spasms and cramps;
  • constant intense hunger;
  • the decrease in body temperature, feeling cold, chills;
  • insomnia;
  • exacerbation of chronic diseases.

Changes in appearance:

  • loss of skin tone and elasticity;
  • the appearance of wrinkles and sagging;
  • earthy hue of the face;
  • thinning hair loss;
  • bruises and bags under the eyes;
  • swelling;
  • thinning, peeling nails;
  • dehydration, excessive dryness of the skin.

What happens with weight and shape:

  • rapid weight loss is muscle loss, as muscle fibers break down first;
  • the outcome of the accelerated lipolysis split fats do not have time to leave the body and settle in the liver;
  • at the end of this ordeal, there is a rapid, uncontrolled weight gain, the figures may exceed those that have been to weight loss;
  • at a certain point the weight can get up and leave ( so-called plateau), despite the measures taken, is associated with a slower metabolism;
  • very sad situation — begins to gain weight, because during training the muscle mass increasing faster than leaving the fat and it is heavier.

Pitfalls for women:

  • strays or stops the menstrual cycle;
  • reduced libido;
  • reduced the chances of conception;
  • the exterior leaves much to be desired: hair fall, exfoliate nails, the skin becomes dry.

Pitfalls for men:

  • a decrease in the synthesis of testosterone;
  • decreased sex drive;
  • slower and quality of sperm reproductive capacity is poor;
  • erectile dysfunction;
  • the figure becomes too thin and ugly due to loss of muscle mass.

Once again: this is waiting for those who decided to lose weight as quickly as possible. Those who organize a gradual, sensible weight loss, according to the recommendations of the experts, often encounter such trouble.


If you want to quickly and correctly lose weight, you first need to be examined and get recommendations of doctors. No health problems — you can try. But in the presence of certain diseases is impossible without the risk of ending up in a hospital bed.

Contraindications for quick weight loss:

  • disorders hormonal: puberty, pregnancy, postpartum recovery period, diseases of the thyroid and adrenal glands, menopause;
  • hypertension and hypotension, atherosclerosis, hypoxia;
  • a weakened immune system;
  • problems with the gastrointestinal tract, cardiovascular system, Central nervous system, the reproductive system;
  • violations of water-electrolyte balance and metabolism;
  • vegetovascular dystonia;
  • cholecystitis;
  • beriberi;
  • depression;
  • pregnancy, lactation;
  • children (under 18 years) and older age (after 50 years);
  • chronic diseases.

If you ignore contraindications, lose weight quickly and without harm to the body definitely will not work. Maybe the weight will drop, but then have a hard time to restore health.

Where to lose weight

Read the list of side effects and contraindications are only the first steps towards such a serious event. Before choosing ways how to lose weight, you need to decide yourself you will do it or with someone.

Collective projects

Now there are many projects of collective weight loss. Going group willing to get rid of extra pounds. Working with them professional nutritionists and trainers. When there is control by a competitive moment (constantly comparing themselves with others), this motivates and allows to obtain good results.

To sign up for such a project — well, I don't think he will allow you to lose weight quickly and easily. First, the team that works with participants in these projects, puts forward strict requirements. In training up a sweat, the food you need to take pictures and send to a dietitian and other restrictions. It's complicated. Secondly, their task — that people not only lost weight but also to maintain health. So the diet and the training program — everything is within reasonable limits. And it will not allow to lose too much. Typically, these projects are not less than 2 months. Agree: not so fast.

Despite this, some of the participants (go to them mostly women) can lose 15-16 pounds in 2 months, which is an excellent result.


If you plan to lose weight fast at home will have the entire organization of the event to take. What can you advise:

  • to enlist the support of home (so they are not tempted fried pies and sausages);
  • make a plan: paint the menu of a diet based on daily calorie and exercise program;
  • to purchase if you are not home trainer (ideally), at least dumbbells, a skipping rope and a hula Hoop — the minimum equipment for training at home;
  • daily you can see the result, forget about the scale weighing.

Would be well advised to go for a consultation with a nutritionist to help make a menu in accordance with the individual characteristics of the organism. And to coach, to advise how often to do it and what exercises to focus. But! For those who want to lose weight fast, the visits will be useless. The first clearly prohibit any extreme methods of weight loss, and the second will advise you to go to the gym to get a result.


recommendations for weight loss

The last step in the preparatory phase. Before you choose the ways, still, please read the advice of experts. They will somehow minimize the health risks.

Lose weight gradually

The Council is clearly not for those who want to lose weight fast. And yet you should know about before taking any action. There are specific figures on how much it is possible to lose weight without harm for health. First, not more than 1 kg per week, and that means only 4 kg in a month. Second, not more than 3% of initial weight per month. This figure is low: if at the beginning of the "marathon" — 90 kg, it is possible to reset only 2.7 kg.

Drink water

All known, common truth. Recently, however, have a refutation. Supposedly this leads to severe swelling, water retention in the tissues, and as a result, the weight increases, not decreases. But, if everything is done properly (2 litres of evenly distributed and drink in portions during the day until 18.00), swelling torment will not be. If you ignore this advice, it may affect the cardiovascular system. As the weight loss occurs rapidly, fats in a large number accumulate in the blood, dividing it viscous and thick. This can lead to different health problems. Therefore, it is important to drink plenty of pure non-carbonated water.

Correctly treat setbacks

A typical situation for losing weight fast who have to drive themselves too hard. Torn, don't give up: don't need grief to eat (with the thought "nothing happened") and start over with a new Monday. Continue to adhere to the originally intended plan.

Eat more protein

Protein foods will reduce some (not all!) health risks. Will not slow down metabolism, prevent the breakdown of muscle fibers, will provide long-term saturation. Thus get ready for the negative consequences of such a diet: gastric distress, a smell of acetone breath, nervous breakdowns (due to the lack of fat) and lack of energy (due to the restriction of carbohydrates).

A few more tips fast losing weight:

  1. Keep a diary of weight loss.
  2. Eat slowly, chewing food thoroughly.
  3. From drinks prefer fresh-squeezed juices (better half diluted with water) and green tea.
  4. Get enough sleep.
  5. Combine weights and cardio.
  6. The more you walk.
  7. The ideal way to quick weight loss — intensive training on the background of protein diet.

If you know exactly what is the consequence of rapid weight loss; once you've decided where and how will you implement our (or through the collective project); if you learned the length and breadth of recommendations how to do it properly — only then can you begin the selection of methods and techniques.


In terms of what you need to get rid of extra pounds? Decide how much time you can devote to it. Someone to lose weight it is necessary very quickly — just 3 days. Others have the ability to stretch the process for 3 months. From this factor will depend on the choice of method.

Extreme dates and numbers

Very quickly is when it is necessary to lose weight in 3 days. Strange as it may sound, but such extreme will be the most effective of all and will lose a maximum of pounds: with the right approach — from 3 to 5 lbs. Why is this happening? No matter how clever the body was, he suddenly finds himself in a state of stress. Not knowing what was happening, he begins to actively load operation of all organs and systems to run biochemical processes in cells and tissues. In the result of intense toxins and excess water, heavy muscle mass grow has no time — and you can see the weight literally 5 pounds in 3 days.

What you can do in terms of food:

  • arrange a real starvation in one of the numerous author's techniques;
  • sit on bread and water;
  • to select an effective mono-diet: kefir, on buckwheat, on grapefruit;
  • to try a strict diet for 3 days: lemon or drinking;
  • stretch 1 fasting day for 3 days.

Sports will fall by the way. As for 3 day muscle mass is not building, no sense to pick up a dumbbell. To prefer cardio to increase energy deficit and increased stress to the body. Jogging, morning gymnastics, hula hooping, jumping rope, Hiking before going to sleep yourself.

Drugs nothing better than a laxative and diuretic you can imagine.

What can be done for the week

It is worth to mention. To lose 10 pounds in a week is impossible. Even if theoretically to assume that you will be fasting (nothing to eat, only water to drink) and to disappear all day in the gym, the numbers you are unlikely to reach. First, begin fainting, worse health to such an extent that about any sport and would not talk. Second, the swelling will not lose weight and may even increase it.

As proof, read the experiences of those who are hungry. Quick weight loss occurs in the first three days, and then the number on the scales literally freezes for some time. This is because the body is moving away from the stress and starts to involve defensive reactions. For example, all eaten sends a reserve "rainy day" because they do not know when his "feed" next time.

A more realistic goal is to lose 5 pounds in a week. What you can do in terms of food:

  • Paul Bragg is the system of fasting for 7 days;
  • mono: Apple, rice, the cereals, cucumber;
  • rigid diet: salt-free, model, oat;
  • remove salt from your diet all sweets, fats, and simple carbohydrates;
  • reduce the daily calories to 800-1000 calories.

With the sports activity need to be extremely careful. If you take up exercise too intensely, the muscles not used will swell — and then the scales will show you minus 5 kg, plus 2-3 kg. What to write in a daily routine: morning exercises for 10 minutes and evening walks. The rest of the classes through the day, at a moderate pace, no more than 20-30 minutes, strength training combined with cardio.

It is possible to attract additional ways:

  • belt or corset slimming;
  • cleansing the body according to one of the author's methods (for example, Neumyvakina);
  • anti-cellulite wraps;
  • cosmetics for weight loss (thermogel, cooling creams).

Supplements for such a short term effect have not. If only the first 2-3 days, observing the recommended dosage, drink anything from laxatives or diuretics.

If the deadline is a month

On the one hand, it seems that a month is a significant period during which it is possible to do everything. On the other, those who want to lose weight quickly during this period need to lose 10, 15 or more pounds, and that's a lot of numbers.

What can I do to lose 15 pounds in a month:

  • moderate-protein diet;
  • daily calories for women is not less than 1 200 kcal, for men — not less than 1 500;
  • no harmful products;
  • once a week — a day of fasting and body cleansing;
  • regular exercise (3 times a week) without fanaticism, moderate intensity;
  • a combination of cardio with strength exercises (how to do it correctly we have already told);
  • increase physical activity: 10,000 steps a day, Jogging, Hiking, exercising, walking up the stairs;
  • sedentary life — warm-up for 5-10 minutes every hour;
  • the development of breathing practices;
  • dance classes.

Of the alternatives necessarily involve:

  • once a week bath is not less than 1.5 hours with brooms, steam bath, green tea and anti cellulite body wraps;
  • you can try fat burning Supplements or herbs for weight loss;
  • taping;
  • wraps — not only in bath but also during the weekdays (for a total of 2-3 times per week);
  • cosmetics for weight loss twice a day.
  • coniferous, soda, salt baths;
  • contrast shower;
  • there is a financial opportunity — sign up for salon treatments (lymphatic drainage massage, algae body wraps, ozone therapy);
  • 5 days a week to wear shapewear.

If the maximum to attract all of these methods, a month can be thoroughly to lose weight. The main thing — to observe a measure and to track the status of their health. At the slightest deterioration of health to consult your doctor and gradually return to the previous routine.

Remember that to lose weight 15 kg in 3 months will be much easier and safer for health than to do it for a shorter period. It's not necessary to grasp all the methods they can find, and do not need to torture yourself with hunger strikes in 1000-1200 kcal. It will be enough to create an energy deficit by using the optimal daily energy intake and exercise. Additional ways this may not be necessary.

Problem areas

problem areas

Sometimes you need to lose weight fast in a troubled place, and then you need to focus on specific techniques.


How to quickly lose weight in legs and thighs? The first problem of these places is swelling. Second orange peel. Therefore, all efforts should be directed to the struggle with them:

  • a few days to sit on diuretics (depending on the magnitude of the swelling);
  • in the morning, run at a moderate speed for 20-30 minutes;
  • to perform daily exercise for weight loss legs and thighs;
  • to do these parts of the body wraps;
  • take a course of lymphatic drainage massage;
  • in the supine position and sitting to try to keep the feet in good condition;
  • wearing compression stockings or tight shorts.

Of the exercises is to choose the plie squats and walking on the floor by the Pope. Fitness equipment — ellipsoid and a Stairmaster.


One of the most problematic parts. You need to understand that fast to lose weight in the stomach — almost impossible task. Visceral fat is leaving here in the last turn. What can I do to somehow speed up the process:

  1. The basis of the diet should be vegetables and fruits. From fats to give up.
  2. The perfect diet — salt-free, medical-table №8.
  3. The first 2 weeks to focus on cardio, and then include strength training.
  4. Water aerobics allows you to quickly lose weight and remove belly fat.
  5. If extra pounds too much to start with Finnish walk and then go to run.
  6. Of slimming underwear — the girdle or corset.
  7. Wraps.
  8. Salon treatments: cryotherapy, or LPG vacuum massage, myostimulation, pressure therapy.

Of exercises can you recommend jumping rope, plank, pushups and vacuum. Fitness equipment is a workout ellipsoid or stationary bike. Do not forget to bring the roller press and the fitball.


Perhaps one of the most simple tasks — quickly lose weight in the face. Dieting, intense exercise, fat-burning and intake of laxatives in this part of the body first and foremost go swelling and the fullness disappears. However, in obesity and in the strength of individual peculiarities of the problem may remain saggy double chin and flews. Cope with them hasbinding.

Men can recommend exercises for slimming face from Jack LaLanne (bodybuilder, naturopath, nutritionist). Women Faceforming Galina Dubinina, or a set of exercises from Carole Maggio.

If possible, you can sign up for the procedure of mesotherapy. If not to use special cosmetics.


In order to quickly lose weight in arms and shoulders, men should focus on pumping the biceps and triceps, applying taping. Then it will replace the fat in muscle tissue. Women who do not wish to have the figure of a bodybuilder, you should use other ways:

  • diet;
  • to perform daily exercise for weight loss hands: Mahi, work with dumbbells, push-UPS, plank;
  • to make their massage;
  • anti-cellulite wraps;
  • swimming;
  • acupuncture, ozone therapy, pressure therapy, Spa treatments.

Along the way, to wear special armbands for weight loss or corrective turtleneck with sleeves.

Individual cases

weight loss for men and women

For men

Usually men want to lose weight fast but without dieting. Their main mistake is that they begin to train hard (and prefer to force loads) and drink sports supplements. But behind the layers of fat pumped muscles will not be seen. First, you need to clean them, and it can be done only with the help of proper nutrition. So any man, before heading to the gym, you will have to calculate the norm of daily calories required to reduce weight, and choose a high-protein diet.

Baths and saunas, taping, extreme methods of weight loss (the same adrenaline, for example) — their choice in this matter.

Professional athletes to lose weight fast before a competition, follow the recommendations of a personal trainer and nutritionist. Ideal — drying, but sometimes you have to sit on some protein shakes a few days.

For women

The woman, as a rule, need to lose weight extremely quickly because the Banquet, the flight to the Seychelles, the purchase of expensive dresses — already... the day after tomorrow. The choice usually falls on what is now fashionable diet from Alla Pugacheva, the magic pills that are advertised a well-known American actress, Pilates, the latest model of corrective corset, Spa treatments. Cosmetics, baths, massages, wraps — purely female things for quick weight loss.

Set a goal to quickly lose weight after childbirth at least impractical. This can lead to lack of milk, the joints and over-stimulation of the uterus. No diets in the first year of baby's life — just the right food. Sports, depending on the state of health of young mothers, — no sooner than 1-2 months. Moreover, the choice of exercises must be as careful as possible.

For children

The child and especially the teenager to lose weight quickly is absolutely contraindicated. This may affect the development of different organs and systems. Primarily affected the gastrointestinal tract and the Central nervous system. If children have a problem of excess weight, it is necessary to solve gradually and only with the help of professionals.

For those over...

To lose weight quickly after 40 years will be extremely difficult as the metabolism slows down with age. This can be done only to men. In women begins menopausal period. Yes, drop those extra pounds you need, but the urgency to anything here, otherwise due to significant changes in hormonal background can be in the hospital.

As rightly noticed by the Internet users with a quick way to lose weight is a photoshop. The expression reflects the essence of the problem: in this case it is impossible to drive the horses, or to avoid complications in the health plan will not work. Try to allocate enough time in order to bring the figure in order.