The theme of weight loss is almost endless.And in recent years, the question "How to say goodbye to fat quickly sounds more and more in the most diverse corners of our wide homeland.
It is comfortable for someone to live in extra pounds, and someone interferes with someone.After all, excess fat mass is not only beautiful, but it also leads to health problems (sore joints, boat, heart, shortness of breath, hormonal changes, diabetes, etc.).
All people who are overweight want to build quickly and forever.This is such a golden dream that is almost unrealistic.On the Internet a bunch of requests: How to lose weight quickly by 10 kg per week?I wonder how a person imagines such a magical transformation?
It turns out that you should lose weight by nearly 1.5 kg a day!What will these people lose?Hope, fat?Now count: in a gram of 9 kcal fat.That means, to lose 1.5 kg, you need to burn 13500 kcal a day!
Did you understand this great figure?Hope to realize that it is simply impossible to lose so much fat a day.Physically impossible.In any way.Therefore, I will not write utopian dreams for such a rapid weight loss here.
I think there are people who really managed to become 10 kg within a week in every mono-diet.But the question arises here: have these people lost?In our body, in addition to fat, there is also water and muscle (well, bone).Since it will not be possible to lose weight so fast, with a strict diet, the muscles (and the water that are in these muscles are in the first place).
Now I will discover a secret that is very well known.Muscles are the main energy customers, that is, kcal.One kilo of muscle burns about 30 kcal a day.Fat does not burn energy practically.So, as soon as you lost your muscles, Kcal began to burn automatically less.
Imagine such a picture.Before the diet, your weight was 70 kg.From this weight, 25 kg made up fat and 45 kg for muscle (in this situation, a person will have the first degree of overweight).For a diet, a person quickly lost 10 kg.He stands on the scales and rejoices with this result.But out of these 10 kg - 5 kg it went with muscle and 5 kg of fat.After the diet, a person returns to his usual diet.
But if its muscles are previously burned 45*30 = 1350 kcal per day, now they burn 40*30 = 1200 kcal.The difference is 150 kcal a day.That is to say, these 150 kcal no longer burns, but are deposited in fat hangs.And 150 kcal is 16 gr.Fat will day this person is earning 16 gr.Fat per month, will be recovered by 480 gr., and in one year it will be heavier than 5,760 kg.And this is ensured that he does not eat surplus, to speak, the minimum assignment.
After a couple of years (but most likely earlier), this person will get 10 kg and again wants to go on a diet.And everything will happen again, only after this muscle diet will it remain less, that is, it will gain weight faster.And so with each new diet, the weight turns faster and faster.
After several diets, a person can weigh the same 70 kg, but now he will not have 45 kg but 30 kg.And the fat will be all 40 kg.And this is already 4 degrees of overweight.
Of course, I'm very exaggerating, but in reality it happens.Therefore, in fact, not only the weight in kilo is important.Namely, the ratio of fat and muscle tissue.Fat is lighter and more voluminous, and the muscles are denser and heavier.This man from the example at the beginning of his exploitation with a weight of 70 kg seemed more appropriate.After years and some diets of the same weight, it looks more voluminous because the ratio of fat and muscle has changed.I advise you to measure volumes when you lose weight and not depend on weight.
How to lose weight quickly and right at home
Hope to read the previous information about diets.Because it is very important to understand which different experiments can be transformed into themselves.There are many different online diets that promise great results.I advise you not to follow them blindly, but to light your head.If necessary, ask questions in comments, I will definitely answer.
The best way to lose weight is to adhere to the right food.But I must say immediately that in the right nutrition it will not be possible to lose weight quickly.Removal of pounds will be smooth, about 0.5-1 kg per week.
The speed of weight loss will depend on the initial weight - the larger it is, the sooner it goes away.A good indicator is minus 10-15% of the initial mass in 3 months.This means, with a weight of 100 kg in 3 months, you can lose 10-15 kg in proper nutrition, and with a weight of 60 kg-6-9 kg.
Also, the age of weight loss is affected by age (the older person - the slower the metabolism is - the pounds go slower), the gender (men lose weight faster than women), physical activity (spend more calories - you lose weight faster).
But there are situations when you have to lose weight faster.And this can be done if you adhere to the power circuit described below.The main thing when losing weight is muscle maintenance and fat loss.And this can be achieved if removed from the menucarbohydrate.
Carbohydrates are the main source of energy.All calories taken from carbohydrates must be spent.As I have already written, the main energy consumer is the muscles.In addition, the brain needs energy, heart.If you have not spent those calories coming from carbohydrates, then this energy is laid in reserve in the form of fat.And only a small portion of carbohydrates stored in the liver like glycogen.
Glycogen is spent by the body when it lacks calories for life in the first place.Second, the energy extends from the muscles (if the protein does not have enough).And only then the fat begins to split.From this we can conclude: with short -term physical exercise, you cannot lose weight.Because first the body will spend glycogen, whose reserves will be resumed after eating.
Fat begins to divide only after 40 minutes of cardio loads (jogging, cycling, etc.).
To lose weight quickly, you need to meet these conditions:
- Remove carbohydrates from the diet, leaving only low -fuel vegetables
- Increase the amount of protein in the menu (about 1.5 g. Protein per 1 kg of weight)
- Make sure you drink 2-3 liters of clean water per day
- include bran or fiber in the diet
- Include healthy omega-3 fats in the diet
- engage in physical exercise, preferably power, which strengthens muscles
These are conditions in which you can lose weight quickly, but at the same time maintain health.
And now I will write more details about these points.
We remove carbohydrates from the menu - the first step towards rapid weight loss
First of all, you need to understand that carbohydrates are the main source of excess fat accumulation in cells.When you stop eating carbohydrates, the body will begin to get the energy needed from fat if you at the same time support the muscles with a sufficient amount of protein food.The first answer to the question: How to lose weight quickly is to limit a lot of carbohydrates.
It may seem that this is a protein diet.But this is not entirely true.I have already written about the Dukan diet, where you need to eat a protein.
Vegetables remain here as a source of fiber, vitamins and minerals.Also in vegetables there are carbohydrates in small quantities, but these carbohydrates are slow, that is, complex ones.They split into glucose for a long time and do not provoke sugar jumps.
I will write in a nutshell about what happens when simple carbohydrates (sweet, flour, potatoes, white rice) enter the body.These carbohydrates have a short chain, so they are quickly divided into glucose molecules.When glucose enters the bloodstream (and is done very at the same time with simple carbohydrates), the pancreas begins to actively secrete insulin.Insulin is responsible for sending glucose as a source of energy to send to cells.It turns excess glucose into fat because excess blood sugar is affecting the vessels very negatively.
When excess sugar in the blood is removed, the body feels hungry, it lacks energy.And we want to eat again.And the hand itself reaches for fast carbohydrates.And everything is repeated again: a sharp jump in blood sugar - processing excess energy into fat in reserve - a feeling of hunger.So carbohydrate addiction develops when a person simply cannot do without any source of fast carbohydrates.
To interrupt this wicked circle, you must start the day properly.In the morning, make sure you eat breakfast.Since when losing weight from the diet we removed all carbohydrates except vegetables (you cannot eat cereals, pasta, potatoes, fruits, starch vegetables - beans, lentils), thenFor breakfast, eat cottage cheese with fresh greens and vegetables or omelets with vegetables.Vegetables in a meal should be at least 250 g.You can and 300 gr.That is, one day you should eat at least a kilo of fresh vegetables.
Curd cheese at the same time can eat 150 g., Omelet can be made of 3 eggs or 1 whole egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In winter, they can be carrots, beets, cabbage, greens.You can also use frozen vegetables and boil them slightly in a pan or steam (zucchini, pepper, eggplant, patch beans, green peas, broccoli, color cabbage, etc.).
Second step towards losing weight: Eat more protein
Protein is a mandatory ingredient of rapid weight loss.It is necessary to support muscle mass.The squirrel should eat at least 1.5 grams per kilo weight.
By what products to get the desired protein from?You can eat lean meats, chicken, turkey, offal (ventricles, hearts, tongue), seafood (shrimp, squid, mussels, octopus, etc.), any fish, dairy products (kefir, milk, cottage cheese, eggs (tofu, soy milk).