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Diet

If you want to lose excess weight in just 3day, you need to severely restrict yourself in eating. Such substances as sugar, animal fat or starch are common in the daily diet, but they primarily lead to an increase in body weight. Try to exclude from your diet products such as potato chips, confectionery, white bread, cakes, etc. Increase the proportion of foods rich in antioxidants, minerals and vitamins in your daily diet. Eat more leafy vegetables (cabbage, spinach, etc.), low-sugar berries (blackberries, raspberries, etc.), fish, egg whites, poultry, soy products. Drink low-fat dairy products, for example, low-fat yogurt.

Schedule of food

Set a schedule for yourselfwill eat during the day. Hardly adhere to it, completely refuse food at the rest of the time, in addition, exclude the consumption of food at night. Try to limit yourself to small portions at every meal, eat a little, but more often.

Water

Completely eliminate the consumption of sweet,carbonated beverages. Replace them with plain water. Men are recommended to drink an average of 13 glasses of water per day (about 3 liters), women - 9 glasses (about 2.2 liters). Sweet drinks can also be replaced with green tea without sugar. This drink is rich in antioxidants, which help fight against free radicals contained in the body.

Cardio Workout

Cardio helps to strengthencardiovascular system of the body. They are an integral part of the fight against obesity. Take a run or moderate training on an elliptical machine. This will help you burn up to 670 calories per hour. A good exercise is swimming. Moderate workloads during such training can help burn up to 500 calories per hour. Exercise on the stationary bike also allows you to get rid of excess weight. With very intensive workouts, you can burn up to 850 calories per hour.

Power training

Strength training can be conducted in anyform, they must be given at least 2 to 4 hours per week. If you want to quickly get rid of excess weight, you need to use light weights and perform a large number of repetitions. Choose such a weight that you can make more than 15 repetitions in one approach, the number of approaches should be at least three. Try to train different muscle groups. Strength training helps the body not only build muscle mass, but also speedily rid it of excess calories.