There are many ways to lose weight quickly.They are different:
- level of danger to health;
- "Body part" due to weight loss;
- The amount of willpower required 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 very rapid weight loss and associated risks
To avoid disappointment from the unreasonable appeal of the title of this article, let's be quick.
First, rapid weight loss always carries health risks.By super fast we mean tens of kilograms per week, for example.
Second, not everything we understand about weight loss has to do with reducing fat ballast in the body.
Often the question is "how to lose weight fast?"understood as "in a short period of time (usually a few days) to see a different number on the scale or to fit into smaller pants/clothes than the youth."
Body weight and body girth of an individual when losing weight can change at least due to:
- reduce the amount of fat in the body;
- destruction of muscle mass;
- reduce the number of muscle cells;
- removes fluid from the subcutaneous layer.
Which method is right for you?
"Lose weight" fast(in the sense of changing the reading of the scale 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 this issue is the risk of serious side effects, including death.Diuretics belong to the class of one of the most dangerous sports chemicals.
The trendy detox diet now also belongs to the class of diets for rapid weight loss.This is one of the reasons for its popularity.
But what causes weight change on this diet?Due to the loss of the same 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 a decrease in glycogen reserves in the muscles, which "binds" water.
The same goes for losing weight with laxatives: when they are used, the amount of fluid removed from the body increases.
We have provided three very quick working examples.Their main feature isThe effect is very short, the percentage of fat does not change and there is a big risk that harms health: Weight returns to normal within a few days once you jump off the diet.
Therefore, from all the above, it is important to understand the following:losing weight quickly (say 10 kg in a week) because of fat mass is almost impossible.
In addition, the rate of weight loss is strongly tied to the individual parameters of the body.A person weighing 150 kg and a fat percentage of 40% can tell you how he lost 7 kg in a week, but for you, with your 65 kg and a fat percentage of 15%, the value of 7 kg can only be achieved in six months, following the same methodology ...
Therefore.
Below, we will introduce you to the science-based principles of having the right weight, with 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 muscle mass and also increase it;
- Develop a rhythm of life for yourself that you can stick to.
The known method of losing weight quickly is associated with great health risks.Moreover, they do not burn fat, but only remove water from the body
How to lose weight quickly and not harm your health?The main principle
1. Reduce calorie intake
Losing weight should always start with this.
Too many calories are the main cause of obesity in our society, according to scientists.But they continue to try to prove to us that we are too few sports ...
Often, it is the manufacturers of unhealthy food products that promote a healthy lifestyle 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 all day moving, scientists found that the level of energy expenditure of their representatives is not significantly different from that of office workers in developed countries.
This does not mean that Africans do not move around a lot.Nope
OnlyThe amount of calories burned during physical movement is very small, only about ~ 20% of daily energy expenditure: If a hunter from Africa spends, say, about 500 cal during the day (only on movement), then an office worker spends about 200 cal.A difference of a few hundred calories is negligible.
Therefore, the main rule of weight loss is: the body starts burning fat when we eat fewer calories from food than we need to maintain life processes.This is called a calorie deficit.
With some reservations, the following statements are true:The bigger the calorie deficit, the faster you will lose weight.
Key Disclaimer:The higher the calorie deficit, the higher the risk of health problems.
Recommended calorie restriction -300-500 calfrom basal 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 starches) stimulate the release of the hormone insulin, whose job is to control blood sugar levels.It does this by transporting excess glucose to storage: glycogen and fat.
If you do not lead an active lifestyle, then consider that all desserts go completely to fat.
When insulin levels in the body are low, conditions are created for the active use of fat for energy..To achieve this, you simply need to eat fewer carbohydrates.
A large number of 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 affects this?The thickness of skin folds decreases.
Diuretic action, used by professional athletes to dehydrate the body, is based on this principle: these drugs also eliminate sodium and allow you to achieve very lean muscle relief.
Although diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction since the body simply gets rid of themexcesssodium
Just remove carbohydrates from your diet and you will lose weight quickly;At the same time, the appetite will decrease and the thickness of skin folds will decrease
3. Eat more protein, healthy fats and fiber
Thus, we have learned the main principles of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Each meal should consist of protein, healthy fats, and low-carb vegetables.This combination will provide the necessary 20-50 g of carbohydrates for rapid weight loss without the need for accurate calculations using formulas and calculators, as well as a sufficient supply of vitamins and minerals.
Eating protein is very important for weight loss for several reasons:
- Protein has a thermogenic effect, which increases the internal metabolic rate by 80-100 calories.A little, but still.
- Protein foods fill you up better, reducing appetite and cravings for snacks during the day.We talked about this in the materials on the benefits of cottage cheese and eggs for weight loss.
- Protein keeps muscle mass from breaking down during a calorie-restricted diet.
Protein Sources:
- Meat (Lean Section): Beef, chicken, pork, lamb;
- Fish and seafood: salmon, trout, shrimp, crayfish;
- Eggs and dairy products.
Vegetables
Vegetables are a natural source 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 it 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 eliminate carbohydrates from the diet, which are the main source of energy in the body, it is important to increase the intake of other sources of energy provided by fats - 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:Limiting carbs and fat during a diet is a recipe for failure, because you will not receive enough energy, and therefore will not be able to adhere to the described diet for a long time.
Build each meal around protein, non-starchy vegetables, and healthy fats.
4. Exercise to increase your metabolism
No, you don't have to run.Besides thatWalking is not the most effective sport for losing weight, as is commonly believed.
In general, if you compare the right diet and sports, the first, as shown above, is much more important for losing weight.
-What is the best sport for fast weight loss?
Where are they?The internal metabolic rate is maximally activated.
Basically, 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 internal metabolic rate, which falls when losing weight.
The state of stimulated metabolism, both during interval training and during 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 strengthen and increase muscle mass: more muscle mass, more calories are needed to maintain it, 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 Training Increase your metabolism for up to 2 days
Does it make sense to count calories when losing weight?
Nope
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 dangerous for weight loss.They not only carry "empty" calories, but also cause changes in the body at the hormonal level, which provokes overeating and causes a large number of diseases.
Have one fasting day a week
Fanatics are rarely useful.Now that we have learned how to lose weight quickly, it is important to realize that infrequent indulgences will not cause harm to yourself.
On any diet, especially in the beginning, when your usual lifestyle changes,You can give yourself a "fasting" dayWhen you can eat more carbohydrates and regular foods.Without fanaticism, of course.
Such a day is usually called a "cheat" day from the English "cheat" - "to cheat with food".
Always try to stay as healthy as possible in the foods you choose.
When it comes to carbohydrates, satisfy your appetite with natural foods: oats, rice, potatoes, sweet potatoes, fruits.
And it is better to do this no more than once a week.The more often, the faster the weight loss process.
Important to understand:Cheat days are allowed during weight loss, but not necessary..During that time, your weight may increase slightly, but mainly due to the fluid that will be "lost" in the next few days.
During weight loss, one fasting day per week is allowed, when you can eat more carbohydrates and normal foods.
How fast can you lose weight?
On the low carb diet described aboveyou can lose about 1-4 kg per week, sometimes more, sometimes less.
More your weightAnd fewer attempts to lose weight in the past,the faster you will lose weight.
A scientific trial showed that a low carbohydrate diet (~50 g per day)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.
What's interesting is that in the experiment, the women who ate some carbohydrates were allowed to eat as much food as they wanted.They are.They don't have to fight debilitating hunger.But as a result, the calorie content of their food every day decreased by about 500 calories compared to usual.
The principle of "eat as much as you want" is the basis of the Dukan protein diet.But carbohydrates are excluded from the list of allowed foods.
See the graph below: This is a good illustration of how quickly you can lose weight just by eating fewer carbohydrates.
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.
In 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 well-being will increase significantly, as will your health.
Scientists say that a low-carb diet increases 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 many factors.The average weight loss rate is 1-4 kg per week