The topic of losing weight is almost endless.And in recent years, the question “how to quickly say goodbye to fat” increasingly sounds in the most diverse corners of our vast Motherland.
It is comfortable for someone to live with additional kilograms, and someone interferes with someone.After all, excess fat mass is not only not beautiful, but also leads to health problems (sore joints, vessels, 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 need to lose weight by almost 1.5 kg per day!What are these people going to lose weight?I hope, fat?Now count: in one gram of fat 9 kcal.That is, to lose 1.5 kg, you need to burn 13500 kcal per day!
Did you realize this huge figure?I hope you understand that it is simply impossible to lose so much fat per day.Physically impossible.No way.Therefore, I will not write utopian dreams of such quick weight loss here.
I think there are people who really managed to become 10 kg in one week on any mono-diet.But the question arises here: what have these people have lost weight?In our body, in addition to fat, there are also water and muscles (well, bones).Since it will not be possible to lose weight so quickly, with a strict diet, the muscles (and water that are in these muscles are in the first place).
Now I will reveal a secret that is too well known.Muscles are the main consumers of energy, that is, kcal.One kilogram of muscles burns about 30 kcal per day.Fat does not burn energy practically.So, as soon as you lost your muscles, the kcal began to burn automatically less.
Imagine such a picture.Before the diet, your weight was 70 kg.From this weight, 25 kg accounted for fat and 45 kg per muscles (in this situation, a person will have the first degree of obesity).For a diet, a person quickly lost 10 kg.He stands on the scales and rejoices at this result.But of these 10 kg - 5 kg it went with muscles and 5 kg fat.After the diet, a person returns to his usual diet.
But, if earlier his muscles were burned daily 45*30 = 1350 kcal per day, now they burn 40*30 = 1200 kcal.The difference is 150 kcal per day.That is, these 150 kcal are no longer burned, but are deposited in fat hangars.And 150 kcal is 16 gr.fat.Every day this person is gaining 16 gr.fat.Per month, it will recover by 480 gr., And in a year it will be more heavier than 5.760 kg.And this is provided that he does not eat excess, so to speak, the minimum assignment.
After a couple of years (but most likely even earlier), this person will pick up 10 kg and again want to go on a diet.And everything will happen again, only after this diet of muscles he will remain even less, respectively, he will gain weight faster.And so with each new diet the weight returns 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 degree of obesity.
Of course, I am very exaggerating, but in reality it happens.Therefore, in fact, not just the weight in kilograms is important.Namely, the ratio of fat and muscle tissues.Fat is lighter and more voluminous, and the muscles are more dense and heavy.This man from the example at the very beginning of his exploits with a weight of 70 kg looked more fit.After years and several diets with the same weight, it looks more voluminous, because the ratio of fat and muscles has changed.I advise you to measure volumes when losing weight, and not get hung up by weight.
How to lose weight quickly and right at home
I hope you read the previous information about diets.Because it is very important to understand what various experiments on themselves can turn into.There are a lot of different diets on the Internet that promise wonderful results.I advise you not to follow them blindly, but to turn on your head.If necessary, ask questions in the comments, I will definitely answer.
The most best way to lose weight is to adhere to proper nutrition.But I must say right away that on proper nutrition it will not be possible to lose weight quickly.The departure of kilograms will be smooth, about 0.5-1 kg per week.
The speed of losing weight will depend on the initial weight - the greater it, the faster it leaves.A good indicator is minus 10-15% of the initial mass in 3 months.That is, with a weight of 100 kg in 3 months, you can lose 10-15 kg on proper nutrition, and with a weight of 60 kg-6-9 kg.
Also, the age of losing weight is affected by age (the older the person - the slower the metabolism - kilograms go slower), gender (men lose weight faster than women), physical activity (spend more calories - you lose weight faster).
But there are situations when you need to lose weight faster.And this can be done if you adhere to the power circuit described below.The main thing when weight loss is to maintain muscles and lose fat.And this can be achieved if removed from the menucarbohydrates.
Carbohydrates are the main source of energy.All calories that were obtained from carbohydrates must be spent.As I already wrote, the main consumer of energy is muscles.In addition to them, the brain needs energy, the heart.If you have not spent those calories that came from carbohydrates, then this energy is laid off in reserve in the form of fat.And only a small part of the carbohydrates stored in the liver as a glycogen.
Glycogen is spent by the body when he lacks calories for life in the first place.Secondly, the energy stretches out of 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 exertion, you cannot lose weight.Because first the body will spend glycogen, the reserves of which will be resumed after eating.
Fat begins to split only after 40 minutes of cardio loads (running, cycling, etc.).
To quickly lose weight, you need to fulfill these conditions:
- Remove carbohydrates from the diet, leaving only low -carb vegetables
- Increase the amount of protein in the menu (about 1.5 g. Protein per 1 kg of weight)
- be sure to 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 exertion, preferably power, which strengthen the muscles
These are conditions under which you can quickly lose weight, but at the same time maintain health.
And now I will write in more detail 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 accumulation of excess fat in cells.When you stop eating carbohydrates, the body will begin to take the necessary energy from the fat, if at the same time you support the muscles with a sufficient amount of protein food.The first answer to the question: how to lose weight quickly is to limit carbohydrates greatly.
It may seem to you that this is a protein diet.But this is not entirely true.I already wrote about Dukan’s diet, where you need to eat one 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 short about what happens when simple carbohydrates (sweet, flour, potatoes, white rice) enter the body.These carbohydrates have a short chain, so they are very quickly split into glucose molecules.When glucose enters the bloodstream (and it gets a lot simultaneously 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 very adversely affecting the vessels.
When excess blood sugar is removed, the body feels hunger, it lacks energy.And we want to eat again.And the hand itself reaches for quick 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 dependence develops when a person simply cannot do without any source of quick carbohydrates.
To interrupt this vicious circle, you need to start the day correctly.In the morning, be sure to have breakfast.Since during losing weight from the diet we removed all carbohydrates except vegetables (you can’t eat cereals, pasta, potatoes, fruits, starchy vegetables - beans, lentils), thenFor breakfast, eat cottage cheese with greens and fresh vegetables or omelet with vegetables.Vegetables in one meal should be at least 250 g.You can and 300 gr.That is, a day you need to eat at least a kilogram of fresh vegetables.
Cottage cheese at a time you can eat 150 g., Omlet can be made of 3 eggs or 1 whole egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In winter, it can be carrots, beets, cabbage, greens.You can also use frozen vegetables and stew them a little in a pan or steam (zucchini, pepper, eggplant, patch beans, green peas, broccoli, colored cabbage, etc.).
The second step towards weight loss: eat more protein
Protein is a mandatory component of quick weight loss.It is needed to support muscle mass.Squirrel needs to eat at least 1.5 grams per kilogram of weight.
What products to take the desired protein from?You can eat lean meat, chicken, turkey, offal (ventricles, hearts, tongue), seafood (shrimp, squid, mussels, octopuses, etc.), any fish, dairy products (kefir, milk, cottage cheese), eggs, soy products (tofu, soy milk, soy meat).