The topic of weight loss is almost endless.And in recent years, the question of how to quickly say goodbye to Fat Fat has increasingly sounds in the most diverse corners of our vast homeland.
It is comfortable when someone lives with additional kilometers and someone intervenes in someone.In the end, the amount of excess fat is not only not beautiful, but also leads to health problems (joint pain, pulse, heart, shortness of breath, hormonal changes, diabetes, etc.).
All overweight people want to build quickly and forever.This is an almost unrealistic golden dream.On the internet, a series of requirements: How to lose weight 10 kg per week?I wonder how a person imagines such a wonderful transformation?
Turns out you need to lose weight nearly 1.5 kg a day!What are these people lose weight?I hope, fat?Now count: In a gram of 9 kcal fat.That is, to lose 1.5 kg, you need to burn 13500 kcal per day!
Did you realize this huge number?I hope you understand that it is simply unable to reduce much fat every day.Physical cannot.No way.Therefore, I will not write unimaginable dreams about so fast weight loss here.
I think there are people who really manage to become 10 kg in a week on any diet.But the question is here: What are these people lost weight?In our bodies, in addition to fat, there is water and muscles (good, bone).Because it will not be able to lose weight so fast, with strict diet, the muscles (and water in these muscles are in the first position).
Now I will reveal a famous secret.Muscle is the main consumer of energy, meaning Kcal.One kilogram of muscle burns about 30 kcal per day.Fat does not burn actual energy.So, as soon as you lose muscle, Kcal starts to automatically burn less.
Imagine such a picture.Before dieting, your weight is 70 kg.From this weight, 25 kg occupies fat and 45 kg per muscle (in this situation, one will have the first level of obesity).For a diet, a person quickly lost 10 kg.He stood on the scale and was happy with this result.But out of 10 kg - 5 kg, it went with muscles and 5 kg of fat.After dieting, one returns to his usual diet.
But, if before, 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, this 150 kcal is no longer burned, but is deposited in a fat house.And 150 Kcal is 16 gr.fat.Every day this person achieves 16 grams.fat.Each month, it will recover 480 gr., And for a year, it will weigh more than 5,760 kg.And this is provided that he does not eat leftovers, so to say, the minimum assignment.
After a few years (but most likely earlier), this person will receive 10 kg and once again want to diet.And everything will happen again, only after this muscle diet, he will still be less, corresponding, he will gain weight faster.And with each new diet, the weight returns faster and faster.
After many diets, a person can weigh 70 kg, but now he will not have 45 kg, but 30 kg.And fat will be all 40 kg.And these are 4 levels of obesity.
Of course, I am very exaggerated, but it actually happens.Therefore, in fact, not only the weight in kilogam is important.Specifically, the ratio of fat and muscle tissue.Fat is lighter and more massive, and the muscles are thicker and worse.This man from the example of his exploitation with a weight of 70 kg looks more suitable.After many years and some diets of the same weight, it looks very massive, because the ratio of fat and muscles has changed.I recommend that you measure the weight when losing weight, and not hanging up by weight.
How to lose weight quickly and at home
I hope you read the previous information about the diet.Because it is very important to understand what different experiments can turn into.There are many different diets on the Internet promising great results.I advise you not to watch them blindly, but to turn on your head.If necessary, ask questions in the comments, I will definitely answer.
The best way to lose weight is to follow the appropriate nutrition.But I have to say immediately that in terms of appropriate nutrition, it will not be able to lose weight quickly.The departure of kilolog will go smoothly, about 0.5-1 kg per week.
The weight loss speed will depend on the original weight - the bigger it is, the faster it is.A good index is except for 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 appropriate nutrition and with a weight of 60 kg-6-9 kg.
In addition, weight loss age is affected by age (older people - slower metabolism - slower kilograms), gender (men lose weight faster than women), physical activity (more calories - you lose weight faster).
But there are situations when you need to lose weight faster.And this can be done if you comply with the circuit described below.The main thing when losing weight is to maintain muscle and reduce fat.And this can be achieved if deleted from the menuCarbohydrate.
Carbohydrate is the main source of energy.All calories obtained from carbohydrates must be spent.As I wrote, energy consumers are muscles.In addition to them, the brain needs energy and heart.If you have not used that calories from carbohydrates, this energy will be released in the form of fat.And only a small part of carbohydrate is stored in the liver as glycogen.
Glycogen is spent by his body when he lacks calories for life from the beginning.Second, the energy extends from the muscles (if the protein is not enough).And only then the fat begins to split.From this we can conclude: With short -term physical efforts, you cannot lose weight.Because the body will first spend glycogen, reserves will be resumed after eating.
Fat began to divide after only 40 minutes of cardiovascular load (running, cycling, etc.).
To quickly lose weight, you need to perform these conditions:
- Carting carbohydrates from diet, leaving only little vegetables
- Increase the amount of protein in the menu (about 1.5 g. Protein per kg of weight)
- Be sure to drink 2-3 liters of clean water every day
- Including bran or fiber in the diet
- Including healthy omega-3 fats in diet
- Participate in physical efforts, preferably strength, strengthening muscles
These are the conditions that you can quickly lose weight, but at the same time maintain your health.
And now I will write more details about these points.
We remove carbohydrates from the menu - the first step to lose weight quickly
First of all, you need to understand that carbohydrates are excess fat accumulation in cells.When you stop eating carbohydrates, your body will start taking the necessary energy from fat, if you support muscles at the same time with a sufficient amount of protein food.The first answer to the question: How to lose weight quickly is to limit carbohydrates a lot.
It seems to you that this is a protein diet.But this is not entirely true.I wrote about Dukan diet, where you need to eat a protein.
Vegetables are still here as a source of fiber, vitamins and minerals.In addition, carbohydrates in small quantities, but these carbohydrates are slow, that is, complex types.They divided into glucose for a long time and did not incite the dance moves.
I will write briefly about what happens when simple carbohydrates (sweet, flour, potatoes, white rice) into the body.These carbohydrates have a short string, so they quickly divided into glucose molecules.When glucose enters the blood (and it is simultaneously with a simple carbohydrate), 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 levels adversely affect the vessels.
When excess blood sugar is removed, the body feels hungry, it lacks energy.And we want to eat again.And it is the hand that achieves carbohydrates quickly.And everything is repeated again: A strong jump in blood sugar - Handling excess energy into stored fat - a feeling of hunger.Therefore, carbohydrate dependence is developed when a person simply cannot do without any fast carbohydrate source.
To interrupt this vicious circle, you need to start an accurate day.In the morning, make sure you have breakfast.Because while losing weight from the diet, we removed all carbohydrates except vegetables (you can eat cereals, pasta, potatoes, fruits, starchy vegetables - beans, lentils), then thenFor breakfast, eat cheese with green vegetables and fresh fruits or eggs with vegetables.Vegetables at a meal should be at least 250 g.You can and 300 gr.That is, one day you need to eat at least one kilogram of fresh vegetables.
Cheese at a time you can eat 150 g., Omlet can be made of 3 eggs or 1 egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In the winter, it can be carrots, radish, cabbage, and green vegetables.You can also use frozen vegetables and stew them a little in a pan or steam (zucchini, pepper, eggplant, patched beans, green beans, broccoli, colored cabbage, etc.).
The second step to lose weight: Eat more protein
Protein is a mandatory component of rapid weight loss.It is necessary to support muscle mass.Squirrel needs to eat at least 1.5 grams per kilogram of weight.
What products to get the desired protein?You can eat lean meat, chicken, turkey, part (ventricular, heart, tongue), seafood (shrimp, squid, mussels, octopus, etc.), any fish, dairy products (kefir, milk, cottage cheese), eggs, soy products (yogurt, soy milk).