The topic of weight loss is almost endless.And in recent years, the question "How to quickly say goodbye to fat" has been increasingly sounded in the most diverse angles of our huge homeland.
It is convenient for someone to live with extra pounds, and someone intervenes in someone.After all, excess fat not only is not beautiful, but also leads to health problems (inflamed joints, vessels, heart, shortness of breath, hormonal changes, diabetes, etc.).
All overweight people want to build quickly and forever.This is such a gold dream that is almost unrealistic.On the Internet a bunch of requests: How to lose weight quickly by 10 kg a week?I wonder how a person imagines such a magical transformation?
It turns out that you need to lose almost 1.5 kg a day!What will weaken these people?I hope, fat?Now count: in one gram of fat 9 kcal.That is, in order to lose 1.5 kg, you have to burn 13500 kcal a day!
Did you understand this huge figure?I hope you understand that it is simply impossible to lose so much fat a day.Physically impossible.No way.Therefore, I will not write utopian dreams here for such a rapid weight loss.
I think there are people who really managed to get 10 kg in a week on each mono diet.But here is the question: what have these people weakened?In our body, in addition to fat, there is also water and muscles (E, bones).As it will not be possible to lose weight so quickly, with a strict diet, the muscles (and the water that is in these muscles are first).
Now I will reveal a secret that is too well known.Muscles are the main energy users, that is, Kcal.One kilogram of muscles burns about 30 kcal a day.Fats do not burn energy practically.So, as soon as you lost your muscles, Kcal began to burn automatically less.
Imagine such a photo.Before your diet, your weight was 70 kg.Of this weight, 25 kg is fat and 45 kg per muscle (in this situation one will have the first degree of obesity).For a diet one quickly lost 10 kg.He stands on the scales and enjoys this result.But out of those 10 kg - 5 kg, he went with muscle and 5 kg of fat.After the diet, one returns to his usual diet.
But if his muscles were burned daily every day 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 is no longer burned, but delayed in oily hangars.And 150 kcal is 16 gr.Fat.Every day this person wins 16 gr.Fat.It will recover with 480 g per month, and in a year it will be more than 5.760 kg.And this is provided that he does not eat excess, so to speak, the minimum task.
In a few years (but most likely even earlier), this person will take 10 kg and again wants to go on a diet.And everything will happen again, only after this muscle diet will it remain even less, it will gain faster.And so with each new diet the weight returns faster and faster.
After a few diets, one can weigh the same 70 kg, but now there will be no 45 kg but 30 kg.And the fat will be all 40 kg.And this is already a 4 degree of obesity.
Of course, I am very exaggerating, but in reality it happens.Therefore, not just weight in pounds is important.Namely, the ratio of fat and muscle tissues.The fats are lighter and more volume, and the muscles are more dense and heavy.This example of 70 kg looked better at the very beginning of his exploits.After years and several diets of the same weight, it seems more volume as the ratio of fat and muscles has changed.I advise you to measure volumes of weight loss and not to get weight.
How to lose weight quickly and exactly at home
I hope you read the previous diets information.Because it is very important to understand what different experiments on themselves can become.There are many different diets on the Internet that promise great results.I advise you not to follow them blindly, but to turn your head on.If necessary, ask questions in the comments, I will definitely answer.
The best way to lose weight is to stick to proper nutrition.But I have to say right away that with proper nutrition it will not be possible to lose weight quickly.Departure will be smooth, about 0.5-1 kg per week.
The weight loss rate will depend on the original weight -the greater it is, the more it leaves.A good indicator is minus 10-15% of the original mass for 3 months.That is, weighing 100 kg for 3 months, you can lose 10-15 kg with proper nutrition and weighing 60 kg-6-9 kg.
Also, the age of weight loss is influenced by age (the more adult a person -the more slow the metabolism is more slow), gender (men lose weight more than women), physical activity (you spend more calories -lose weight more).
But there are situations when you need to lose weight more quickly.And this can be done if you stick to the power circuit described below.The main thing when weight loss is to keep your muscles and lose fat.And this can be achieved if removed from the menucarbohydratesS
Carbohydrates are the main source of energy.All calories derived from carbohydrates must be consumed.As I have already written, the main energy user is the muscles.In addition to them, the brain needs energy, the heart.If you have not spent those calories coming from carbohydrates, then this energy is released into a reserve in the form of fat.And only a small portion of the carbohydrates stored in the liver like glycogen.
Glycogen is consumed by the body when it lacks calories for life first.Second, the energy extends from the muscles (if the protein does not have enough).And only then does the fat start to separate.From this we can conclude: with short -term exercise you cannot lose weight.As the body will first spend glycogen, whose reserves will be resumed after eating.
The fat begins to divide only after 40 minutes of cardio loads (running, cycling, etc.).
To lose weight quickly, you must fulfill these conditions:
- Remove the carbohydrates from the diet, leaving only vegetables low in carbon
- Increase the amount of protein in the menu (about 1.5 g. Protein per 1 kg weight)
- Remember to drink 2-3 liters of clean water a day
- Include bran or fiber in the diet
- Include healthy omega-3 fats in the diet
- Participate in physical activity, preferably a force that strengthens muscles
These are the conditions where you can lose weight quickly, but at the same time maintain health.
And now I'll write more 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 energy you need from fat, if at the same time you keep your muscles with enough protein food.The first answer to the question: How to lose weight quickly is to significantly limit carbohydrates.
It may seem like this is a protein diet.But this is not completely true.I have already written about Dukan's diet where you should eat a protein.
Vegetables remain here as a source of fiber, vitamins and minerals.There are also carbohydrates in vegetables in small quantities, but these carbohydrates are slow, that is, complex.They are divided into glucose for a long time and do not provoke sugar jumps.
I will briefly write 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 divided into glucose molecules.When glucose enters the blood (and it becomes very at the same time as simple carbohydrates), the pancreas begins to actively release insulin.Insulin is responsible for sending glucose as a source of energy to be sent to the cells.It converts excess glucose into fat, as excess blood sugar is very adversely affecting the vessels.
When excess blood sugar is removed, the body is hungry, there is no energy.And we want to eat again.And the hand itself reaches fast carbohydrates.And everything is repeated again: a sharp jump in blood sugar - processing excess energy into fat into a reserve - a feeling of hunger.So carbohydrate addiction develops when one simply cannot do without a source of fast carbohydrates.
To interrupt this vicious circle, you need to start the day properly.In the morning, don't forget to have breakfast.Since during weight loss from the diet we removed all carbohydrates except for vegetables (you cannot eat cereals, pasta, potatoes, fruits, starchy vegetables - beans, lentils), thenEat cottage cheese with green and fresh vegetables or omelette with vegetables for breakfastSVegetables in one meal should be at least 250 g.You can also 300 gr.That is, a day when you have to eat at least a kilo of fresh vegetables.
Willie cheese at a moment you can eat 150 g., Omelette can be made of 3 eggs or 1 full egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In winter, this can be carrots, beets, cabbage, green.You can also use frozen vegetables and stew them a little in a pan or steam (zucchini, black pepper, eggplant, stains, green peas, broccoli, colored cabbage, etc.).
The second step to weight loss: Eat more protein
Protein is a mandatory component of rapid weight loss.It is necessary to maintain muscle mass.The squirrel should eat at least 1.5 grams per kilogram of weight.
What products to take the desired protein?You can eat lean meat, chicken, turkey, offal (ventricles, hearts, tongue), seafood (shrimp, squid, mussels, octopuses, etc.), every fish, dairy products (kefir, milk, house), eggs, soy products (tofu, soy milk, soybean).