The topic of weight loss almost endless. And in recent years the question "how to lose weight fast" is increasingly heard in different corners of our vast country. Overweight is problem of almost half of Russia's population. Someone comfortable to live with extra pounds, and someone they strongly interfere. Because the excess adipose tissue is not only beautiful, but also leads to health problems (painful joints, vessels, heart, shortness of breath, hormonal changes, diabetes and t.. d).
What is dangerous diet - read all!
All people with excess weight want to lose weight quickly and permanently. This is such a Golden dream, almost impossible. On the Internet a lot of queries: how to quickly lose weight 10 kg in a week? I wonder how man himself is such a magical weight loss? It turns out that you need to lose weight almost 1.5 kg a day! What these people are going to lose weight? I hope that fat? Now count: one gram of fat 9 kcal. That is to lose 1.5 kg, you need to burn 13500 calories a day!
You realize this huge number? I hope you know that to lose so much fat a day is simply impossible. It is physically impossible. No way. So I will not write here the utopian dreams of SUCH rapid weight loss. I think there are people who do managed to some mono-diets to lose weight in one week for 10 kg. But then the question arises: what are these people lost? In our body except fat, there is more water and muscle (and bone). Since fat so quickly lose weight will not work when a strict diet in the first go of muscle (and water, which in these muscles there).
Muscle - the main consumers of energy, i.e. calories. One kilogram of muscle burns about 30 calories a day. The fat burns virtually no energy. So, as soon as You lost muscle, then the calories become burn less automatically.
Imagine the following scene. To diet Your weight was 70 kg. With the weight of 25 kg were fat and 45 kg in the muscle (in this situation the person will be the first degree of obesity). For diet people quickly lost 10 kg. It is getting on the scales and is happy with the result. But of these 10 kg - 5 kg muscle and 5 kg of fat. After a diet a person returns to their normal diet.
BUT, if before his muscles burned daily 45*30= 1350 calories a day, now they burn 40*30=1200 kcal. The difference of 150 kcal per day. This means these 150 calories are already burned, and deposited in fat the hangar. And 150 kcal - 16 gr. fat. Every day this man gets 16 gr. fat. In a month he'll be fine on 480 gr. a year later, will be harder to 5,760 lbs. And this is assuming that he doesn't have a lot, so to say minimal gain.
A couple of years (but most likely even earlier), this man attains the reset 10 kg and wants to go on a diet. And all happen again, only after this diet muscles, it will be even less and will gain weight quicker. And so with each new diet the weight comes back faster and faster.
After several diets people can weigh the same 70 kg, but now muscle mass it will not be 45 kg and 30 kg. And body fat will be 40 kg., And this is 4 the degree of obesity.
Of course, I'm exaggerating, but in reality it happens. So actually it's not just the weight in kilograms. Namely, the ratio of fat and muscle tissue. Fat is light and bulky, and muscles are more dense and heavy. The man in the example at the beginning of his exploits in the diet, with the weight of 70 kg looked more fit. After years and several diets with the same weight it looks more three-dimensional, because the ratio of fat to muscle has changed. Suggest when losing weight to measure the amount, and not to focus on weight.
How to lose weight quickly and correctly at home
I hope that You have read the previous information about diets. Because it is very important to understand what different experiments can result. There are lots of different diets that promise miraculous results. I advise you not to follow them blindly, but to turn your head.
The best way to lose weight is to follow a proper diet. But I must say that a proper diet will not work lose weight fast. Weight loss will be smooth, and around 0.5-1 kg per week. The speed of weight loss will depend on the initial weight - the higher it is, the faster it goes. A good indicator - a minus of 10-15% of the initial mass for 3 months. That is, if you weight 100 pounds in 3 months you can lose 10-15 kg on proper nutrition, a weight of 60 kg 6-9 kg.
Also on the speed of weight loss is affected by age, gender, physical activity.
Carbohydrates are the main source of energy. All the calories were derived from carbohydrates should be spent. As I wrote, the main consumer of energy - muscle. Apart from them the energy you need the brain and heart. If You have not spent those calories that came from carbohydrates, this energy is deposited in reserve in the form of fat. And only a small part of the carbohydrates stored in the liver as glycogen.
Glycogen is spent by the body when it is not enough calories for life in the first place. In the second place, the energy in the shortage stretches from the muscles (if the menu is not enough protein). And then begins to split fat. From this we can conclude that for short-term physical exertion You will not be able to lose weight. Because first the body will take the glycogen reserves will be resumed after eating.
Fat begins to be broken down only after 40 minutes of a cardio activity (running, Biking and t.. d).
To lose weight fast have to meet these conditions:
- remove from the diet of carbohydrates, leaving behind only low-carb vegetables
- increase the amount of protein in the menu (about 1.5 gr. protein per 1 kg of body weight)
- be sure to drink 2-3 liters of clean water per day
- to include in the diet of bran or fiber
- to include in the diet good fats omega-3
- do physical exercise, preferably a force that strengthens muscles
These are the conditions under which You will be able to lose weight quickly, but to maintain health.
Remove from the menu of carbohydrates is the first step to quick weight loss
First and foremost you need to understand that carbohydrates are the main source of accumulation of excess fat in cells. If You stop eating carbohydrates, the body will begin to get the necessary energy from fat, if You to maintain your muscle a sufficient amount of protein. The first answer to the question: how to lose weight fast severely limit carbohydrates.
You may find that a protein diet. But this is not true.
Here are vegetables as source of fiber, vitamins and minerals. Also vegetables have carbohydrates in small quantities, but these slow carbohydrates, that is difficult. They have long broken down into glucose and do not cause sugar surges. I have a detailed article about carbohydrates, simple and complex. If you wish, read it to better understand what was going on.
Write briefly about what happens when the body gets the simple carbohydrates (sweets, flour, potatoes, white rice). These carbs have a short chain, so it is very quickly broken down into glucose molecules. When blood glucose falls (and it falls very much at the same time with simple carbohydrates), the pancreas begins to excrete insulin. Insulin is responsible for glucose as a source of energy to send into the cells. Turns excess glucose into fat, because excess sugar in the blood very detrimental effect on the blood vessels.
If the excess sugar from the blood is removed, the body senses hunger, it lacks energy. And we again want to eat. And the hand itself stretches for fast carbs. And everything is repeated again: a sharp spike in blood sugar - processing excess energy as fat reserve - the feeling of hunger. Thus develops carbohydrate addiction, when people just can't do without any source of fast carbs.
Curd at a time can eat 150 gr., scrambled eggs can be made from 3 eggs or 1 whole egg and 3 whites.
Choose all kinds of vegetables, preferably different colors. In winter it can be carrots, beets, cabbage, greens. You can also use frozen vegetables and a little to put it out in a pan or steamed (zucchini, peppers, eggplant, green beans, green peas, broccoli, cauliflower, etc.).
The second step to losing weight - eat more protein
Protein is an obligatory component of quick weight loss. It is needed to support muscle mass. Protein should be eaten no less than 1 5 grams per kilogram of body weight. The amount of protein in various products can be found in the table.
From what products to take the desired protein? You can eat lean meat, chicken, Turkey, offal (gizzards, hearts, tongue), seafood (shrimp, squid, mussels, octopus, etc.), any fish, dairy products (yogurt, milk, cheese), eggs, soy products (tofu, soy milk, soy meat).
Spread on a day their daily rate of protein. For example, Your weight is 70 kg. So, protein need to eat 105 gr. you can even more. For Breakfast eat 30 grams. protein for lunch - 30 g, for dinner 30 gr., the other 15 gr. eat for a snack.
How much you need to eat food to obtain 30 g. protein? It can be 170 gr. low-fat cottage cheese (the more fat, the less protein), 110 gr. shrimps 200 gr. Minto, 170 gr. herring or mackerel (not smoked, salted fish, roast, boiled), 150 gr. chicken, 140 g. Turkey. Look at the table and focus on your portion size. It is very important to eat protein in sufficient quantities.
Drink enough water to lose weight fast without dieting
About water has long been written everywhere. I think you know You need to drink a lot not only to lose weight, but in order to feel good and stay young longer. To lose weight fast, drink at least 2 litres of water a day, preferably 3 litres. In this case, if there is no kidney disease.
Be sure to drink a glass of water (250 ml) for 15-20 minutes before eating. Also drink during the day.
There is even a popular diet called "water diet", which is based on the drinking water.
How to lose weight fast - drink at least 2 liters of pure, non-carbonated water per day.
Colon cleansing is a step to harmony
And as you know, the fat accumulated toxins. If the fat from the cells enters the bloodstream, the toxins are released into the bloodstream. Because of this, the problem starts with health. The body as it is poisoned. Can start headaches, fatigue, need for more sleep, nausea. Just like when toxicosis during pregnancy. And to improve your condition, you have these toxins as quickly as possible to bring the body.
For these purposes use fiber. You can buy it at the pharmacy in pill form. But I prefer to eat bran. In addition to fiber, bran a lot of b vitamins, which we are severely lacking. Moreover, during weight loss You don't eat cereals, in which these vitamins too. Thus, bran solves two problems: fiber and vitamins.
Bran can be purchased in large hypermarkets. They can be from any of the herbs. During quick weight loss they need to eat 1 tablespoon 3 times a day before meals.
Fiber do we need always to stimulate the intestine to absorb harmful substances.
How to lose weight fast - there bran three times a day before meals with a glass of water.
Eat healthy fats for weight loss
The essence of this system of losing weight is dropping the carbs. The fats we need as a building material. The brain is 60% fat! And is omega-3 fats. It is the omega-3 fats, which fight bad cholesterol, cleanse blood vessels, to support heart health and brain. And that is omega-3 we don't eat in sufficient quantity. And can find these helpful fats in marine fish, only in the sea.
How to lose weight fast is to drink cod liver oil and Flaxseed oil.
Exercise to strengthen the muscles
Of course, dietary modification is the main condition for weight loss. But if the power to add a sport - the result will be even faster. For weight loss it is best to choose weight loads. It means to deal with the weight: dumbbell, barbell. For girls the most essential exercises - squats with weights, lunges, deadlifts, pumping press, the chest muscles (you can work on the simulator, and can be wrung out from a floor) and back.
To do at home or in the gym - You decide. I know for myself that the house is very difficult to force myself to do. There are always "urgent" things that hurt. So better to go to the gym, where there are necessary equipment and the trainer and various group strength training.
Before strength training to warm up on the treadmill or bike for 10 minutes.
A sample diet for quick weight loss
Now it's time to write a rough meal plan, You will quickly begin to lose weight. Between meals should not be more than 4 hours interval. Last meal 3-4 hours before bedtime.
Once a week you can eat fruit or cereal.
After weight loss, you need to gradually enter in the menu of complex carbohydrates.
- A glass of water after waking up, a glass of water before Breakfast
- Tablespoon of bran.
- Cheese 170 gr. + vegetable salad 250 gr.
- Omelette of 2 eggs + a piece of chicken 80 gr. + vegetable salad 250 gr.
- Cutlet, baked in the oven or fry on the grill without oil, 180 gr. + vegetables 250 gr.
- A glass of water or green tea
- Boiled egg with vegetables
- A Cup of yogurt
- Cheese 50 gr.
- A glass of water, bran
- The meat is boiled, stewed or roasted 150 gr. + stewed vegetables 250 gr.
- Vegetable stew with chicken
- Fish is 170 gr. + vegetables
- Seafood 100 g. + vegetables
- By-products + vegetables
- A glass of water
- Same as first snack
Dinner (3-4 hours before bedtime)
- A glass of water, bran
- The same thing for lunch
Plan your menu, purchase the groceries. Keep in the diet was enough vegetables - about 1 kg a day. Also control the portions of protein foods. And don't forget about the water. If you really really really want to eat something haraam, then it is better to eat, but very little. If you get carried away and break, then reset the weight to come back.
Therefore, prior to lose weight need to have a very strong motivation. Nothing is ever easy, but the result is worth it. Believe me, You will be very happy when you will look better, feel better. Behind like wings.