There are many ways to lose weight.They differ:
- level of harm to health;
- "Parts of the body" lose weight, lose weight;
- the amount of effort required to maintain the chosen weight loss strategy.
Below we look at four principles for weight loss based on the latest scientific research.You can lose weight with their help, their help depends on the individual characteristics of your body.
Ultra-rapid weight loss techniques and associated risks
Let's be alert right away to avoid being fooled by the title of this article.
First, losing weight too quickly can be dangerous to your health.Explot super-fast we lose tens of kilograms, for example, we per week.
Second, we need to lose weight and lose weight by reducing the body fat ballast.
A common question is "how to lose weight fast?"To see a different number on the scales is understood as "in a short time (usually a few days) or to fit into small pants / shirts for young people.""
The weight of the body and the circumference of its private parts can change at least the following:
- reduce body fat;
- destroy muscle mass;
- reduce the size of muscle cells;
- removing fluid from deeper layers.
Which of these methods is right for you?
The "weight loss" was too fast(Reducing the scaling value) can be done by removing excess fluid from the body, for example, with the help of deflectors, which are actively used by professional athletes when drying the body.
The cost of the problem is the risk of serious side effects, including death.Diuretics belong to the class of one of the most dangerous sports chemicals.
The currently fashionable detox diet also belongs to the class of diets for rapid weight loss.This is one of the reasons for its popularity.
But what causes weight changes on this diet?Due to the loss of fluid from the body, due to the almost complete absence of muscle cells from the diet, due to a decrease in glycogen reserves in the muscles, due to a decrease in glycogen reserves in the muscles
The same thing is used for weight loss: when they are used, the amount of fluid removed from the body increases.
We have always provided three working examples for weight loss.Their main featureThe result is very short, the fat percentage does not change and there is a risk of harm to health: After eating, the weight returns to normal within a few days.
So, from all the above, it is important to understand the following:Rapid weight loss for weight loss (10 kg per week) because of the impossibility of fat mass.
In addition, the level of weight depends on the individual parameters of the body.A person weighing 150 kg and a fat percentage of 40% lost 7 kg in one week, but for you 65 kg and a fat percentage of 15%, and to gain only one value in six months, you will only have one value in six months ...
Therefore.
Below we will introduce you to the principles of proper weight loss, to lose the following as quickly as possible, taking into account your personal characteristics, you can lose weight as quickly as possible.In this case, our recommendations will help:
- Do not harm your health, but improve it;
- Maintaining and increasing muscle mass;
- Develop a rhythm of life for yourself, so that you can live without interruption.
Certain methods of losing weight too quickly are associated with health risks.In addition, 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 calories
Losing weight should always start with this.
According to scientists, the most important cause of obesity in our society is too many calories.But they make sure we do very little sports...
Often, these are manufacturers of healthy lifestyle products with an emphasis on being physically active.So they distract us from the real reasons for their products - to make us fat.
In the study of tribes in Africa, scientists found that the level of energy expenditure of their representatives differs from that in developed countries.
This is not to say that Africans do not move around a lot.Are not.
JustThe amount of calories burned during physical activity is very small, only 20% of the daily energy extension: if the hunters of Africa "If the hunters of Africa stay close to 500 during the day (only in motion), the office worker will have a population of 200. The difference of a few hundred calories is not insignificant.
So, the basic rule of thumb for weight loss is this: the body begins to burn fat when eating fewer calories than food.This is called a caloric deficit.
With some caveats, the following statements are true:A calorie deficit means you'll lose weight faster.
Basic protection:The higher the calorie deficit, the higher the health problems.
Recommended calorie intake is limited300-500 calbasal metabolism.
The first rule of weight loss: Reduce the number of calories you eat;The bigger the calorie deficit, the faster you can lose weight
2. Eliminate carbohydrates from your diet
Carbohydrates (sugars and carbohydrates) stimulate the release of the hormone insulin, which is responsible for controlling blood sugar levels.It is doing this to store excess glucose, to store it: glycogen and fat.
If you don't lead an active lifestyle, consider that all desserts are full of 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 simply need to eat less carbohydrates.
The vast majority of diets are built on this principle, including fasting, the ketogenic diet, and the Dukan protein diet.
When insulin levels are low, another weight-loss mechanism mentioned earlier is activated: The kidneys break down water and eliminate excess sodium, which provides water.What does it affect?The thickness of the skin casing decreases.
Professional athletes' actions to dehydrate the body are based on this principle: these drugs remove sodium and allow lean muscle to become lighter.
While diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction after eliminationexcessivesodium
Just cut carbs out of your diet and you'll lose weight;At the same time, the appetite decreases and the thickness of the skin body decreases
3. More protein, healthy fats and fiber
Thus, we have understood the basic principle of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Every meal should consist of protein, healthy fats, and low-fat vegetables.This combination provides the 20-50 gbogidates you need for fast weight loss, using formulas and calculators to provide you with the right amount of vitamins and minerals.
Eating protein is important for weight loss for several reasons:
- Protein has a thermogenic effect, i.e.Increases internal metabolic rate by 80-100 calories.A little, but still.
- Protein foods are better for you, curb appetite, and reduce daytime cravings.We talked about it, we talked about the benefits of cottage cheese and eggs for weight loss.
- Protein prevents muscle breakdown during a calorie-restricted diet.
Protein sources:
- Meat (lean parts): beef, chicken, pork, lamb;
- Fish and seafood: salmon, trout, shrimp, lobster;
- Eggs and dairy products.
Vegetables
Vegetables are natural sources of vitamins and minerals and are filling, hydrating, filling, and very low in fat.You can eat them in any size without fear of gaining weight.This is your secret to staying away from hunger.
The only important thing is to avoid starchy vegetables like potatoes.
Recommended Carbohydrate Fruits:
- Broccoli;
- Cabbage;
- Spinach;
- Brussels sprouts;
- White cabbage;
- Salad;
- Cucumber;
- Celery.
Fats
When eliminating carbohydrates from the diet as a source of energy for the body, it is important to promote another source of energy provided by naturally occurring fats.
Recommended healthy oils:
- olive oil;
- line oil;
- coconut oil;
- avocado;
- May;
- Walnut.
Don't be afraid to gain weight by including the following types of fats at every meal:Dieting is a prescription for a diet that restricts carbohydrates and fats, because you will not get enough energy, so you will not be able to maintain the described diet for a long time.
Build every meal around protein, non-starchy vegetables, and healthy fats.
4. Exercise to increase metabolism
No, you don't run.Besides thatRunning is not the most effective sport for weight loss, usually believed.
In general, if you compare proper nutrition and sports, as shown above, it is more important for weight loss.
-What is the best sport for rapid weight loss?
WhichThe internal metabolic rate is activated to the maximum.
Basically, any physical activity is beneficial, but high-intensity interval training (HIIT) and strength training are the most effective for weight loss.When they lose weight, they significantly stimulate the level of internal metabolism.
A state of unstimulated metabolism can last up to 2 days, both during interval training and strength training.
According to scientific data, metabolism accounts for 70% of daily calories: the higher the metabolic rate, the more calories burned.
In addition, training helps to strengthen and increase muscle mass: More muscle mass requires more calories to maintain it, and less of it is converted to fat.
The higher your metabolic rate, the faster you lose weight;High-intensity interval training (HIIT) and strength training can boost your metabolism for up to 2 days
Does calorie counting make sense when losing weight?
Are not.
It is important to understand what foods to eat and what to avoid: protein, healthy fats and non-vegetable vegetables should be present, and you should try to limit the amount of simple carbohydrates.
Sugar and fructose are especially harmful for weight loss.Not only are they "empty" calories, but they cause changes in the body at the hormonal level, which leads to changes in the hormonal level, which leads to overeating and major diseases.
There is one fasting day per week
Fanaticism is rare.Now that we understand how to lose weight, it is important to understand that the rare, rare punishments do not harm you.
With any diet, especially in the beginning, when your normal lifestyle changes,You can give yourself a "fast" dayWhen you can eat carbohydrates and familiar foods.Of course, without fanaticism.
Such a day is usually called from English "From the outside food" - called "cheating with food".
Always try to be as healthy as possible in the foods you choose.
When it comes to carbohydrates, satisfy your appetite with completely natural foods: oats, rice, potatoes, sweet potatoes, fruits.
And it is better not more than once a week.Usually, the weight loss process is faster than less.
It is important to understand:Cheating is allowed when losing weight, but it doesn't matter..During this time, you may gain a little weight, but mainly due to the fluid that will "leave" in the next few days.
During weight loss, one fasting day per week is allowed, and you can still eat carbohydrates and familiar foods.
Can you lose weight?
In the carbohydrate diet described aboveYou can lose 1-4 kg per weekSometimes more, sometimes less.
The more weightand so far little effort to lose weight,You will lose weight faster.
One scientific experiment showed that a low-carbohydrate diet (~50 g per day)helps to lose weightthan a fat-restricted diet (30% of total calories).Over 6 months, obese women lost 4 to 8 kg on a low-carb diet and a low-fat diet.
In an interesting experiment, it was allowed to eat foods that were allowed for several times.That.They don't have to deal with hunger pangs.As a result, food calories per day decreased by about 500 calories per day.
The principle of "eat until 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: This is a good example of how fast you can lose weight.
You can lose weight by limiting carbohydrates in your diet: the vertical axis is body weight, the horizontal axis is over time;The graph below is the level of weight gain on a low-carb diet, with a high, low-fat diet.
For a few weeks, you may feel low on energy because it may take time for your body to adjust to using carbohydrates as an energy source.
After this, your well-being will significantly improve in relation to your health.
Scientists say that sugar increases blood sugar levels, reduces the concentration of bad cholesterol and increases the concentration of good cholesterol and increases blood pressure.
How much weight you can lose on a low-carb diet depends on many factors.The average cost of losing weight is 1-4 kg per week