The topic of losing weight is almost infinite.And in recent years, the question “how to quickly say goodbye to fat” sounds more and more in the most diverse corners of our vast homeland.
It is comfortable for someone to live with additional kilograms, and someone interferes with someone.After all, excess fat mass is not only beautiful, but it also leads to health problems (painful joints, pots, heart, shortness of breath, hormonal changes, diabetes etc.).
All overweight people want to build quickly and forever.This is such a golden dream that it is almost unrealistic.On the internet, a lot of orders: How to quickly lose weight for 10 kg per week?I wonder how a person imagines such a magical transformation?
It turns out you need to lose weight in almost 1.5 kg a day!What will these people lose weight?I hope, fat?Now tell: in a gram of fat 9 kcal.That is, to lose 1.5 kg, you need to burn 13500 kcal a day!
Did you notice this huge figure?I hope you understand that it is simply impossible to lose a lot of fat a day.Physically impossible.No chance.Therefore, I will not write utopian dreams of such a quick weight loss here.
I think there are people who really managed to stay 10 kg in a week in any mono-diet.But the question arises here: What did these people lose weight?In our body, besides fat, there is also water and muscles (good, bones).As it will not be possible to lose weight so quickly, with a strict diet, the muscles (and the water that are in these muscles are first).
Now I will reveal a secret that is well known.The muscles are the main consumers of energy, ie kcal.A 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 burning automatically less.
Imagine such a photo.Before the diet, its weight was 70 kg.From this weight, 25 kg represented fat and 45 kg by muscles (in this situation, a person will have the first degree of obesity).For a diet, a person quickly lost 10 kg.He is on the balance and rejoices with this result.But of these 10 kg - 5 kg was with muscles and 5 kg of fat.After the diet, a person returns to his usual diet.
But if your anterior muscles have been 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 winning 16 gr.fat.Per month, he will recover at 480 gr.And in a year it will be heavier than 5,760 kg.And this is as long as it does not eat excess, as it were, the minimal task.
After a few years (but probably earlier), this person will take 10 kg and again want to make a diet.And everything will happen again, only after this diet of the muscles that it will remain even less, respectively, it will gain weight faster.And so, with each new diet, the weight returns faster and faster.
After several diets, one person can weigh the same 70 kg, but now it will not have 45 kg, but 30 kg.And the fat will be all 40 kg.And this is already 4 degrees of obesity.
Of course, I'm very exaggerated, but in reality it happens.Therefore, in fact, not only the weight in kilograms is important.That is, the proportion of fat and muscle tissues.The fat is lighter and lighter, and the muscles are denser and heavier.This man from the example at the beginning of his exploits with a weight of 70 kg seemed more fit.After years and several diets with the same weight, it seems more bulky, because the proportion of fat and muscles has changed.I advise you to measure the volumes when losing weight and not hung by weight.
How to lose weight quickly and at home
I hope you read the previous information about diets.Because it is very important to understand what several experiments themselves can transform.There are many different diets on the internet that promise wonderful results.I advise you not to follow them blindly, but to turn my head.If necessary, ask questions in the comments, I will definitely answer.
The best way to lose weight is to adhere to proper nutrition.But I must immediately say that in proper nutrition it will not be possible to lose weight quickly.The kilograms match will be soft, about 0.5-1 kg per week.
The speed of weight loss will depend on the initial weight - the higher, the faster it comes out.A good indicator is less 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 in proper nutrition and with a weight of 60 kg-6-9 kg.
In addition, the age of weight loss is affected by age (the older the person - the slower metabolism - kilograms is slower), gender (men lose weight faster than women), physical activity (more calories - you lose weight faster).
But there are situations where 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 keep the muscles and lose fat.And this can be achieved if removed from the menucarbohydrates.
Carbohydrates are the main source of energy.All calories obtained from carbohydrates must be spent.As I wrote, the main consumer of energy is the muscles.In addition to them, the brain needs energy, the heart.If you have not spent those calories that came from carbohydrates, this energy is fired in a fat reserve.And only a small part of carbohydrates stored in the liver as glycogen.
Glycogen is spent by the body when it has no calories for life first.Secondly, the energy extends from the muscles (if the protein is not enough).And only then does fat begin to separate.From this we can conclude: With short term physical effort, you cannot lose weight.Because first the body will spend glycogen, whose reserves will resume after eating.
Fat begins to divide only after 40 minutes of cardio (running, cycling, etc.).
To lose weight quickly, you need to meet these conditions:
- Remove carbohydrates from the diet, leaving only low vegetables
- Increase the amount of protein in the menu (about 1.5 g. Protein by 1 kg 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 effort, preferably power, which strengthens the muscles
These are conditions under which you can lose weight quickly, but at the same time keep 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 begins to remove the necessary energy from fat, if you at the same time support your muscles with enough protein foods.The first answer to the question: How to lose weight quickly is to greatly limit carbohydrates.
It may seem to you that this is a protein diet.But this is not totally true.I already wrote about Dukan's 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, ie complexes.They are divided into glucose for a long time and do not cause sugar heels.
I will write in short about what happens when simple carbohydrates (sweets, flour, potatoes, white rice) enter the body.These carbohydrates have a short chain, so they are very quickly divided into glucose molecules.When glucose enters the bloodstream (and is very 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 makes excess glucose in fat, because excess blood sugar is very adversely affecting the vessels.
When excess blood sugar is removed, the body is hungry, it lacks energy.And we want to eat again.And the hand itself catches fast carbohydrates.And everything is repeated again: an sharp leap in blood sugar - processing excess energy in fat in reserve - a feeling of hunger.Therefore, carbohydrate dependence develops when a person simply cannot be 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.As during the weight loss of the diet, we remove all carbohydrates, except vegetables (you can't eat cereals, pasta, potatoes, fruits, starchy vegetables - beans, lentils), soFor breakfast, eat cottage cheese with fresh vegetables or vegetables with vegetables.Vegetables in a meal should be at least 250 g.You can and 300 gr.That is, a day when you need to eat at least one 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, vegetables.You can also use frozen vegetables and prepare them a little in a pan or steam (zucchini, pepper, eggplant, beans, green peas, broccoli, colored cabbage, etc.).
The second step towards weight loss: coma more protein
Protein is a mandatory component of rapid weight loss.It is necessary to support muscle mass.The squirrel needs to eat at least 1.5 grams per kilogram of weight.
What products do you remove the desired protein?You can eat lean meat, chicken, turkey, offal (ventricles, hearts, tongue), seafood (shrimp, squid, mussels, octopuses, etc.), any fish, dairy (kefir, milk, cottage cheese), eggs, soy products (tofu, soy milk, soy meat).