The content of the article
- What is weight loss?
- How athletes lose weight
- Lose weight in a week
- Quickly lose weight
- Weight loss water
- How to lose weight in a bath
- Diet for quick weight loss
- What to eat
- Diuretic intake
- Taking laxatives
- Bowel lavage
- Training program
- Thermal suit for weight loss
There are situations that in a very short time it is necessary to reduce body weight. Especially often athletes-fighters face this need, because they perform in a certain weight category. How to quickly lose weight: remove excess fluid and burn a few pounds, if ahead of the competition? You can solve the problem in different ways, but it is better to approach the matter comprehensively.
What is weight loss?
In a couple of days, a wrestler can lose 4-6 kg without harm to health, and return lost kilograms back to the competition. Such manipulations are carried out before weighing, because according to the rules, men and women athletes must have approximately the same body weight. Weight loss is a set of actions aimed at the rapid loss of kilograms. A week or a few days before the weigh-in, a boxer, a representative of powerlifting or martial arts begins an action on emergency weight loss.
How athletes lose weight
Losing extra pounds is necessary so that the power characteristics remain at the same level. How to drive pounds intelligently? The athlete must remember that the gap between his normal rate and the required for the competition should not be more than 4-5 kg. In this case, the fighter will be able to reach the desired number in a short time. Weight loss without loss of strength is carried out in the following ways:
- Limiting or stopping fluid intake. This method can be practiced no more than 24 hours. About 3 kg are lost per day.
- Perspiration stimulation. Fluid dry sauna, shower and hot bath, cardio workout well. For a day, a loss of 2-4 kg occurs.
- Bowel cleansing. The method helps to get rid of 2 kg without loss of performance. With the help of an enema or soft laxatives, the accumulated toxins are removed.
- Diet. For a fighter to feel strength, he needs the whole complex of proteins, carbohydrates, fats and nutrients. You need to eat, but the quantity and quality of food is completely different than with regular proper nutrition.
- Reception of diuretics. Diuretic drugs excrete 4-5 kg of fluid. The method can provoke an imbalance of electrolytes, a decrease in power indicators.
Lose weight in a week
Seven days to lose body weight is enough with the head to achieve the goal. During this period, you can resort to dietary nutrition, a slight restriction of fluid and stimulation of sweating. How to lose weight before the competition in a week without consequences for the results of the competition and health? Start with nutritional correction – focus on protein foods and fats. Take a hot shower every day, do high-intensity exercise.
Quickly lose weight
In a couple of days you can reduce body weight by removing excess fluid from the body and cleansing the intestines. Approximately 5 kg can actually be removed from the digestive tract with the help of laxatives. Bowel cleansing is a more gentle procedure than taking diuretics, since there is no burden on the kidneys and heart. More detailed information on how to quickly lose weight before the competition is described below..
Weight loss water
Losing weight in this way is desirable under the supervision of a specialist, and it is only suitable for professional athletes. How to get fat with increased water intake? You need to start 5 days before weighing. The mechanism of losing weight is this: for a short time, the body is “pumped” with water, then you can’t drink the liquid before weighing it. On the day of water restriction, you need to go to the bathhouse several times and conduct a small training.
The scheme of fluid intake:
- day 1 ? 8 liters;
- D 2 ? 4 liters;
- d. 3? 4 liters;
- d. 4? 2 liters;
- d. 5? 1 liter;
- d.6 (weighing)? limiting fluid intake.
The body gets used to flushing out a lot of fluids, so on the day when you stop drinking water, the urinary system is still working at full strength. The result reinforces a trip to the bathhouse or taking a hot bath (no longer than 10 minutes at a time). High-protein foods and fats should be consumed from food. The amount of carbohydrates is reduced to 50 g per day. Sugar, starch, fruits, salt cannot be eaten.
How to lose weight in a bath
If you want to maintain heart health, visit the bathhouse no more than 1-2 times a week. How to lose weight using a steam room? Begin the procedure about a month before weighing. One trip to the bathhouse under normal conditions (not after dropping excess body weight with water) helps to get rid of 1-3 kg. You can quickly lose weight in the steam room by adhering to the following rules:
- To activate the sweating process, you will have enough 5-7 minutes for one run. A few short sessions with a 15-20 minute rest between them is better than one long visit. Total time in the bath – up to 30 minutes.
- Do not drink water while steaming. If thirst is very strong, rinse your mouth with an acidified drink. Also try not to drink water for about 3 hours after the procedure..
- To drive off body weight, do not swim in the pool or take a shower after the bath. If you do everything right, then on your example you will learn how to drive 2 kg in 1 day.
Diet for quick weight loss
In order to lose excess body weight, you must adhere to a special nutrition system. For 1 kg, you need to consume 30-45 kcal, 4-4.5 g of carbohydrates, 1-2 g of fat and 2.4-2.5 g of protein. Such indicators should be reached gradually. With approaching weighing, the amount of carbohydrates decreases to 50 g per day, while the percentage of proteins increases. Diet for weight loss should be rich in fiber, which will help to avoid constipation. 1-2 days before the competition, the total amount of food does not exceed 1-1.5 kg.
What to eat
High physical activity of an athlete requires a large amount of energy. A fighter gets it from protein foods, fats, and a small amount of simple carbohydrates. What can you eat when you are chasing weight and drying your body:
- lean meat, chicken;
- low-fat fish and seafood;
- cottage cheese;
- eggs
- hard cheese;
- soya beans;
- kefir;
- fresh non-starchy vegetables, fruits (oranges, apples, prunes).
Diuretic intake
This method should be resorted to in extreme cases, when other methods are ineffective. How to safely reduce body weight and recover quickly? Use natural diuretics – rose hip, lingonberry leaf, decoction of dry dill, birch buds. Before use, make sure that you are not allergic to these ingredients. Popular chemical diuretics: Furosemide, Novurit, Uregit, Lasix. Some of them are prohibited by the IOC.
If you still decide to resort to this method, you need to know the features of the use of diuretics. 5-6 hours before weighing, you can drink the drug, then intensive liquid removal will begin. The dose is selected individually. The method of mass dropping is dangerous because potassium and magnesium salts necessary for normal metabolism are removed from the body. This can trigger gastrointestinal disorders, the development of heart failure..
Taking laxatives
To drive away the mass by taking strong laxatives is not a method for a professional athlete. With proper nutrition, the intestines will empty themselves. In this, pure water or 1-2 tbsp will help him. l vegetable oil on an empty stomach. It helps to release the intestinal content of buckthorn bark, castor oil, dandelion root. Turnip, oatmeal, kefir, prunes, bran – products that well affect peristalsis. In extreme cases, you can drink Fortrans laxative for weight loss. Take it according to the instructions.
Bowel lavage
Another extreme measure is an enema. You can resort to it if the body is not dehydrated. Bowel washing is best done with saline: 4 tbsp. Per 1.5 l of water. l salt. To keep the weight off, a warm liquid must be slowly introduced into the rectum, lie down for 15-20 minutes and empty the intestines. The procedure is best done in the morning. In medical institutions, professionals carry out hydrocolonotherapy, introducing up to 10 liters of fluid into the intestines. Manipulation helps to lose weight by 5-10 kg.
Training program
You can bring your body in perfect shape by doing high-intensity training. Jogging on hills, steps, jumping rope, boxing pear exercises, circular training increase sweating. Strength exercises for weight loss are also effective, involving the largest muscle groups in the body – legs, chest, back, abs. It is necessary to use light weights and do a large number of repetitions. After exercise, the muscles should “burn”, then at rest they will be able to lose weight by burning fat.
Thermal suit for weight loss
Special equipment creates a vacuum effect, which increases sweating by 70%. Sports clothes for weight loss are made of special nylon that does not allow air to pass through. The material is lightweight, does not hinder movement, does not cause allergies. How to lose weight if there is no special thermal suit? Dress warmer – two warm tracksuits, a scarf, hat, gloves. The bottom layer is a cotton fabric that will absorb sweat. Make sure that there is no overheating, because a strong increase in body temperature loads the heart.
How effective is weight loss with water, baths, diets, fat burning exercises, and training programs?