There are many ways to lose weight fast.they are different:
- degree of harm to health;
- "Body parts" that cause weight loss;
- The amount of willpower required to maintain the weight loss strategy chosen.
Below we take a look at four principles of 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.
Extremely rapid weight loss methods and associated risks
To avoid disappointment from undue attraction to the title of this article, let's calm down immediately.
First of all, losing weight too fast always carries health risks.For example, by super-fast we mean tens of kilograms per week.
Secondly, everything we understand by losing weight is not related to reducing fat deposits in the body.
Often the question arises "How to lose weight quickly?"This is understood as "seeing a different number on the scales within a short period of time (usually a few days) or fitting into smaller pants/dresses than you have since youth."
When losing weight, body weight and the circumference of its individual parts may change for at least the following reasons:
- reducing the amount of body fat;
- destruction of muscles;
- reducing the amount of muscle cells;
- Draining fluid from the subcutaneous layers.
Which of these methods is suitable for you?
"Lose weight" very quickly.(in the sense of changing the scale readings down) 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 drying the body.
The price of the issue is the risk of serious side effects, including death.Diuretics fall into the category of one of the most dangerous sports chemicals.
The currently fashionable detox diet also falls into the category of diets for rapid weight loss.This is one reason for its popularity.
But what causes weight changes on this diet?Due to the uniform loss of fluid from the body, the destruction of muscle cells due to the almost complete absence of protein in the diet and a decrease in their size due to the depletion of glycogen stores in the muscles, which "bind" water.
The same applies to losing weight with laxatives: when they are used, the amount of fluid removed from the body increases.
We've given three really working examples of very fast weight loss.Their main characteristic isThe effect is very short-term, the fat percentage does not change and there is a great risk of harm to health: As soon as you come off the diet, the weight returns to normal within a few days.
So, from all the above, it is important to understand the following:Losing weight fast (say 10 kg in a week) is almost impossible due to fat.,
Moreover, the rate of weight loss is largely related to the individual parameters of the body.A person with 150 kg weight and 40% fat percentage can tell you how he lost 7 kg weight in a week, but for you, with your 65 kg weight and 15% fat percentage, following the same methodology, the value of 7 kg can be achieved in just six months...
so.
Below we will introduce you to the science-based principles of proper weight loss, following which you can 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 and even increase muscle mass;
- Develop a rhythm of life for yourself that you can consistently stick to.
Known methods of losing weight too fast are associated with huge health risks.In addition, they do not burn fat, but only remove water from the body.
How to lose weight quickly without harm to your health?main principles
1. Reduce calorie intake
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 constantly try to prove to us that we play very little games...
Often, it is manufacturers of unhealthy food products who promote healthy lifestyles with an emphasis on the need to be physically active.Thus, they divert our attention from the real cause of obesity – their products.
In a study of African tribes who spend the whole day walking, scientists found that the level of energy expenditure of their representatives is not much different from that of office workers in developed countries.
This does not mean that Africans do not travel much.No.
BusThe amount of calories burned during physical activity is very low, only ~20% of daily energy expenditure: if hunter-gatherers in, say, Africa spend about 500 calories during the day (only on movement), an office worker spends about 200 calories.The difference of a few hundred calories is negligible.
So, the main rule of losing weight is this: the body begins to burn fat when we eat less calories from food to maintain life processes.This is the so-called calorie deficit.
With some reservations, the following statement is true:The greater the calorie deficit, the faster you will lose weight,
Main Disclaimer:The greater the calorie deficit, the greater the risk of health problems.,
Recommended Calorie Restrictions –300-500 calFrom basal metabolism.
The first rule of weight loss: 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, whose function is to control blood sugar levels.It does this by moving excess glucose into storage: glycogen and fat.
If you don't lead an active lifestyle, don't assume that all sweets are entirely fat-based.
When insulin levels in the body are low, conditions are created for active use of fat for energy.,To achieve this you just need to eat less carbohydrates.
Most diets are built on 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 it have?The thickness of the skin fold decreases.
The action of diuretics, which professional athletes use to dry the body, is based on this principle: these drugs also remove sodium and allow you to relieve too thin muscles.
While diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction because the body is simply getting rid ofexcesssodium
Simply remove carbohydrates from your diet and your weight will drop rapidly;Also appetite will reduce and thickness of skin fold will reduce.
3. Eat more protein, healthy fats and fiber
So, we have figured out the main principle of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Each meal should include protein, healthy fats and low-carb vegetables.This combination will provide the 20-50 grams of carbohydrates needed for rapid weight loss without the need for precise calculations using formulas and calculators, as well as supplying adequate vitamins and minerals.
Eating protein is very important for weight loss for several reasons:
- Protein has a thermogenic effect, that is, the rate of internal metabolism increases by 80-100 calories.A little, but still.
- Protein foods fill you up better, which reduces hunger and the urge to snack during the day.We talked about this in the material about the benefits of cottage cheese and eggs for weight loss.
- Protein prevents muscle breakdown during calorie-restricted diets.
Protein Source:
- Meat (lean): 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 also high in fiber and water, which fill your stomach and keep you full, and are very low in calories.You can eat them in any quantity without fear of gaining weight.This is your secret to avoiding crippling 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.
fat
When we remove carbohydrates from the diet, which is the primary source of energy in the body, it is important to increase the intake of another source of energy provided by nature – fat.
Recommended Healthy Fats:
- olive oil;
- linseed oil;
- coconut oil;
- avocado;
- butter;
- crazy.
Include the following types of fats in every meal and don't be afraid of gaining weight:Limiting carbohydrates and fats when dieting is a recipe for failure, since you will not get enough energy, and therefore you will not be able to follow the described diet for a long time.
Base each meal around protein, non-starchy vegetables and healthy fats.
4. Exercise to boost your metabolism
No, you don't need to run away.Other than thisRunning is not the most effective sport for losing weight, as is commonly believed.
In general, if you compare proper diet and sports, the former, as shown above, is more important for losing weight.
,What are the best sports for fast weight loss?
in whichThe rate of internal metabolism is maximum active,
In principle, any physical activity is beneficial, but high intensity interval training (HIIT) and strength training are the most effective for losing weight.They significantly stimulate the rate of internal metabolism, which falls when losing weight.
The stimulated metabolic state, during both 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, training helps to strengthen and increase muscles: the more muscle, the more calories are required to maintain it, the less of them are converted into fat.
The higher your internal metabolic rate, the faster you will lose weight;High intensity interval training (HIIT) and strength exercises increase your metabolism for up to 2 days
Is there any point in counting calories when losing weight?
No.
It is important to understand which foods you can eat and which should be excluded: the basis should be proteins, healthy fats and non-starchy vegetables, and you should try to limit the amount of simple carbohydrates.
Sugar and fructose are especially harmful for weight loss.They contain not only "empty" calories, but also cause changes in the body at the hormonal level, which provoke overeating and cause a large number of diseases.
fast one day a week
Fanaticism is rarely beneficial.Now that we've figured out how to lose weight fast, it's important to understand that rare indulgences won't do you any harm.
On any diet, especially in the beginning, when your usual lifestyle changes,You can give yourself a "fast" dayWhen you can eat more carbohydrates and familiar foods.Of course, without fanaticism.
Such a day is usually called a "cheat meal" day, from the English "cheat meal" - "cheat with food".
Always try to be as healthy as possible with the foods you choose.
When it comes to carbohydrates, satisfy your hunger with whole natural foods: oatmeal, rice, potatoes, sweet potatoes, fruits.
And it is better not to do this more than once a week.The more often, the less rapid the weight loss process will be.
It is important to understand:Cheat meal days are allowed during weight loss, but are by no means required.,During this time, your weight may increase slightly, but mainly due to fluid that will be "lost" over the next few days.
During weight loss, fasting is allowed one day per week, when you can eat more carbohydrates and familiar foods.
How quickly can you lose weight?
On the low-carb diet described aboveYou can lose about 1-4 kg per week, sometimes more, sometimes less.
the more you weighand fewer attempts to lose weight in the past,the faster you will lose weight,
A scientific experiment showed that a low-carbohydrate diet (~50 grams per day)Helps you lose weight very fastCompared to a fat-restricted diet (30% of total calories).Over the course of 6 months, obese women lost an average of 8 kg on the low-carb diet and 4 kg on the low-fat diet.
Interestingly, in the experiment, women who ate low carbohydrates were allowed to eat as much of the other permitted foods as they wanted.They.He did not have to fight the debilitating feeling of hunger.But as a result, the calorie content of their meals per day dropped by about 500 calories compared to normal.
The "eat as much as you want" principle is the basis of the Dukan protein diet.But carbohydrates have been excluded from the list of permitted foods.
Look at the graph below: This is a good example of how quickly you can lose weight just by eating less carbs.
How quickly you can 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 takes time to adjust from using carbohydrates as an energy source to fat.
After this, your health as well as your health will improve significantly.
Scientists say 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 can lose weight on a low-carb diet depends on several factors.Average weight loss rate is 1-4 kg per week