There are many ways to lose weight fast.They are different:
- degree of harm to health;
- "Parts of the body" due to its weight loss;
- the right amount of willpower to maintain the chosen weight loss strategy.
Below we look at four principles for proper weight loss based on the latest scientific research.How quickly you can lose weight with their help depends on the individual characteristics of your body.
Methods for ultra-fast weight loss and associated risks
Be alert immediately so as not to be disappointed by the mindless charm of this item.
First, losing weight extremely quickly poses health risks.By super fast, we mean, for example, ten kilograms per week.
Second, everything we understand by weight loss has nothing to do with reducing body fat ballast.
The most common question is "how to lose weight quickly?""for a short period of time (usually a few days), to see a different number on the scales or to fit into smaller pants / clothes than a young person" for a short period of time) is understood."
Body weight and girth of individual parts when losing weight can change at least according to:
- reducing the amount of fat in the body;
- destruction of muscle mass;
- reduce the volume of muscle cells;
- remove fluid from the subcutaneous layers.
Which of these methods is appropriate?
"Lose weight" too quickly(In the sense of lowering the scale readings), it can be done by removing excess fluid from the body, for example, with the help of diuretics, which are actively used by professional athletes when building the body.
The price of the issue is the risk of serious side effects, including death.Diuretics belong to the class of one of the most dangerous sports chemicals.
Nowadays, the fashionable detox diet also belongs to the class of diets for rapid weight loss.This is one of the reasons for its popularity.
But does weight change on this diet?Due to the same loss of fluid from the body, it "closes" water due to the destruction of muscle cells and a decrease in their size due to the almost complete lack of water in the diet.
The same applies to weight loss with laxatives: when used, the amount of fluid removed from the body increases.
We gave three business examples to lose weight very quickly.It is their main featureThe effect is very short-term, the percentage of fat does not change and there are risks of great damage to health: Once you jump off the diet, the weight returns to normal within a few days.
So, from all the above, it is important to understand the following:It is almost impossible to lose weight once (say 10 kg in a week) due to fat mass.
In addition, the degree of weight loss is highly dependent on the individual parameters of the body.A person with a weight of 150 kg and a weight of 40% can lose 7 kg in a week, but for you, a percentage of 65 kg and 15%, following the same methodology, the value can be obtained only in six months ...
Therefore.
Below we will introduce you to the science-based principles of how to lose weight as quickly as possible, taking into account your individual characteristics.In this case, our recommendations will help:
- Do not harm your health, but improve it;
- maintain muscle mass and even increase it;
- You can constantly stick a rhythm of life for yourself.
Known methods of weight loss are associated with health risks very quickly.Moreover, they do not burn fat, but remove water from the body
How to lose weight quickly and without harming your health?Basic principles
1. Reduce your calorie intake
Losing weight should always start with this.
According to scientists, the most important reason for obesity in our society is many.But they persistently try to prove that we exercise too little ...
Most are manufacturers of unhealthy food products that promote a healthy lifestyle with an emphasis on the need to be physically active.Thus, they focus our attention on the real cause of obesity - its products.
In the study of African tribes that move all day, scientists found that the level of energy expenditure of their representatives is not much different from that of workers in developed countries.
This does not mean that Africans do not move a lot.Yes
CourageThe number of calories burned during physical activity is very low, only ~ 20% of daily energy expenditure: hunters from Africa spend about 500 cal during the day (only in motion), then an office worker spends about 200 cal.A difference of a few hundred calories is insignificant.
So, the basic rule for losing weight is this: when we eat fewer calories than we need to maintain the body's life processes, the body starts burning fat.This is called a calorie deficit.
The following statement is true with some reservations:The greater the calorie deficit, the faster you will lose weight.
Main Disclaimer:The higher the calorie deficit, the higher the risk of health problems.
Recommended caloric restriction -300-500 calfrom basal metabolism.
The first rule to lose weight: reduce the number of calories you eat;The greater the calorie deficit, the faster you can lose weight
2. Eliminate carbohydrates from your diet
Carbohydrates (sugars and starches) stimulate the release of the hormone insulin to control blood sugar levels.It does this by moving excess glucose into storage: glycogen and fat.
If you do not lead an active lifestyle, consider that all desserts are completely fat.
When the level of insulin in the body is low, conditions are created for the active use of fats for energy..To achieve this, you just need to eat less carbohydrates.
The vast majority of diets follow this principle, including intermittent fasting, the ketogenic diet, and the Dukan Protein diet.
When insulin levels are low, another weight loss mechanism mentioned at the beginning is activated: the kidneys remove excess sodium from the body, which binds water.What effect does this have?The thickness of the skin layer decreases.
The action of diuretics used by professional athletes to dehydrate the body is based on this principle: these drugs also remove sodium and allow you to achieve very lean muscle relief.
While diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction as the body only gets rid of it.alreadysodium
Just remove carbohydrates from your diet and you will lose weight quickly;At the same time, the appetite will decrease and the thickness of the skin layer will decrease
3. Eat more protein, healthy fats and fiber
Thus, we understood the main principle of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Each meal should contain protein, healthy fats and low-carb vegetables.This combination will provide accurate calculations using formulas and calculators, as well as 20-50 g of carbohydrates necessary for rapid weight loss without the supply of sufficient vitamins and minerals.
Eating protein is very important for weight loss for several reasons:
- Protein has a thermogenic effect, i.E.increases the rate of internal metabolism by 80-100 calories.A little, but still.
- Protein foods fill you up better, suppress appetite, and satisfy cravings for snacking throughout the day.We talked about this in the materials about the benefits of cottage cheese and eggs for weight loss.
- Protein protects muscle mass from breakdown during a calorie-restricted diet.
Protein sources:
- Meat (lean parts): beef, chicken, pork, lamb;
- Fish and seafood: salmon, trout, shrimp, beans;
- Eggs and dairy products.
Vegetables
Vegetables are natural sources of vitamins and minerals and are also high in fiber and water, which fill and keep your stomach full and are very low in calories.You can eat them in any amount without fear of gaining weight.This is your secret to avoiding hunger.
The only important thing is to avoid starchy vegetables like potatoes.
Recommended low-carb vegetables:
- Broccoli;
- Cauliflower;
- spinach;
- Brussels sprouts;
- white cabbage;
- Salad;
- Cucumber;
- Celery.
Oil
When eliminating carbohydrates from the diet, which are the main source of energy in the body, it is important to increase the intake of another source of energy provided by nature - fats.
Recommended healthy fats:
- olive oil;
- linseed oil;
- coconut oil;
- avocado;
- butter;
- nuts.
Include the following types of fat in every meal and don't be afraid to gain weight:Restricting carbs and fat when dieting is a recipe for failure, because you will not get enough energy and therefore will not be able to follow the described diet for a long time.
Build every meal around protein, lean vegetables, and healthy fats.
4. Exercise to increase your metabolism
No, you don't have to run.MoreoverRunning is not the most effective exercise for weight loss, it is generally believed.
In general, if you compare a proper diet and exercise, the first, as shown above, is more important for weight loss.
-What are the best sports for fast weight loss?
Those whoThe rate of internal metabolism is maximally active.
In principle, any physical activity is beneficial, but high-intensity interval training (HIIT) and strength training are the most effective for weight loss.They significantly stimulate the rate of internal metabolism, which falls during weight loss.
The state of stimulated metabolism during interval training and strength training can last up to 2 days.
According to scientific data, metabolism accounts for about 70% of daily calories: the higher the metabolic rate, the more calories are burned.
In addition, exercise helps to strengthen and increase muscle mass: the more muscle mass, the more calories are needed to maintain it, the less fat is converted from them.
The higher your internal metabolic rate, the faster you will lose weight;High-intensity interval training (HIIT) and strength training boost your metabolism for up to 2 days
Does counting calories make sense when losing weight?
Yes
It is important to understand what foods you can eat and what should be excluded: there should be protein, healthy fats and non-labeled vegetables, and you should try to limit the amount of simple carbohydrates.
Sugar and fructose are especially harmful for weight loss.They are not only "empty" calories, but also cause changes in the body at the hormonal level, which are overfed and cause many diseases.
Have one fasting day per week
Fanaticism is rarely useful.Now that we have thought about how to lose weight quickly, it is important to understand that rare recommendations will not harm yourself.
Especially in the beginning, when your usual lifestyle changes, in any diet,You can give yourself a "fast" dayWhen you can eat more carbohydrates and familiar foods.Without fanaticism, of course.
On such a day, in general, a day is called "cheat meal" from the English "cheat meal" - "cheat with food".
Always try to stay as healthy as possible in your food choices.
When it comes to carbohydrates, satisfy your appetite with all natural foods: oatmeal, rice, potatoes, sweet potatoes, fruit.
It is better to do this more than once a week.The more often, the less fast the weight loss process will be.
It is important to understand:A cheat meal day is allowed during weight loss, but in no case is it necessary..You may gain a little weight during this time, but mostly due to fluid that will "go away" over the next day.
During weight loss, one fasting day per week is allowed, when you can eat more carbohydrates and familiar foods.
How fast can you lose weight?
In the low carb diet described aboveYou can lose about 1-4 kg per week, sometimes more, sometimes less.
How overweight you areThose who have tried to lose less weight in the past,You will lose weight faster.
A scientific experiment showed that a low carbohydrate diet (~50 g per day)It helps you lose weight fasterfrom a fat-restricted diet (30% of total calories).Over 6 months, obese women lost an average of 8 kg on a low-carb diet and 4 kg on a low-fat diet.
Interestingly, in the experiment, women who ate few carbohydrates were allowed to eat other permitted foods as they wished.These are.They did not have to fight hunger.As a result, the caloric content of their meals per day decreased by about 500 calories compared to usual.
The principle "Eat as much as you want" is the basis of the Dukan Protein diet.However, carbohydrates are excluded from the list of permitted foods.
Check out the chart below: A good illustration of how quickly you can lose weight simply by eating less carbs.
How fast can you lose weight by limiting carbohydrates in your diet: vertical axis is body weight, horizontal axis is time in weeks;The bottom graph is the rate of weight loss on a low-carb diet, the top is the rate of weight loss on a low-fat diet.
During the first few weeks, you may feel low on energy as your body needs time to use your body as an energy source.
After that, your well-being will improve significantly, as will your health.
Scientists have shown that a low-carb diet improves blood sugar levels, reduces the concentration of bad cholesterol and increases the concentration of good cholesterol and normalizes blood pressure.
How quickly you lose weight on a low-carb diet depends on many factors.Average weight loss is 1-4 kg per week