There are many ways to lose weight quickly.They are different:
- level of danger to health;
- “body parts” that cause weight loss;
- the amount of willpower required to maintain the chosen weight loss strategy.
Below we look at four principles of 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.
Ultra-fast weight loss methods and associated RISKS
In order to avoid disappointment due to the unreasonable attraction to the title of this article, let's be aware immediately.
First, losing weight very quickly ALWAYS carries health risks.By super fast we mean tens of kilograms per week, for example.
Second, not everything we understand about losing weight is related to reducing fat ballast in the body.
The most frequently asked question is "how to lose weight quickly?"understood as “a short period of time (usually a few days) to see a different number on the scale or to wear smaller pants/dresses from youth.”
Body weight and the circumference of its individual parts when losing weight may change at least because:
- reduces the amount of fat in the body;
- destruction of muscle mass;
- decrease in muscle cell volume;
- removes fluid from the subcutaneous layer.
Which of these methods is suitable for you?
"Lose weight" very quickly(in the sense of lowering the scale reading) can be done by removing excess fluid from the body, for example with the help of diuretic drugs which are widely used by professional athletes when drying the body.
The result of this problem is the risk of serious side effects, including death.Diuretics are among the most dangerous sports chemicals.
The detox diet that is currently trending is also included in the diet class for losing weight quickly.This is one of the reasons for its popularity.
But what causes weight changes on this diet?Due to the same loss of fluid from the body, 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 applies to losing weight with laxatives: when they are used, the amount of fluid excreted from the body increases.
We have given three examples of very fast weight loss.Their main features arethe effect is short-lived, the fat percentage does not change and there is a great risk of harm to health: Weight returns to normal within a few days as soon as you stop the diet.
Well, from all of the above, it is important to understand the following:losing weight quickly (say 10 kg in a week) due to fat mass is almost impossible.
In addition, the rate of weight loss largely depends on the individual parameters of the body.A person with a body weight of 150 kg and a fat percentage of 40% can tell you how he lost 7 kg in a week, but for you, with a body weight of 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 proper weight loss, following which you can lose weight as quickly as possible, taking into account your personal characteristics.In this case, our recommendations will help:
- do not harm your health, but improve it;
- maintain muscle mass and even increase it;
- develop a rhythm of life for yourself that you can maintain constantly.
Known methods of losing weight very quickly are associated with huge health risks.Moreover, they do not burn fat, but only remove water from the body
How to lose weight quickly and without harm to health?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 are constantly trying to prove to us that we are exercising too little...
Often, it is the manufacturers of unhealthy food products who promote healthy lifestyles with an emphasis on the need to be physically active.In doing so, they divert our attention from the real cause of obesity – their products.
In a study of African tribes who spend the whole day in activity, scientists found that the level of energy expenditure of their representatives is not much different from that of office workers in developed countries.
This does not mean that African societies are sedentary.No.
Onlythe number of calories burned during physical movement is very small, only about ~20% of daily energy expenditure: if an African hunter spends, say, about 500 Cal during the day (just to move), then an office worker spends about 200 Cal.A difference of a few hundred calories is negligible.
So, the main rule of weight loss is: the body begins to burn fat when we consume fewer calories from food than we need to maintain life processes.This is what is called a calorie deficit.
With some caveats, the following statements are true:The greater the calorie deficit, the faster you will lose weight.
Main disclaimer:The higher the calorie deficit, the higher the risk of health problems.
Recommended calorie restrictions -300-500 Calof basal metabolism.
The first rule of losing weight: reduce the number of calories you eat;The greater the calorie deficit, the faster you can lose weight
2. Eliminate carbohydrates from your diet
Carbohydrates (sugar and starch) stimulate the release of the hormone insulin which is responsible for controlling blood sugar levels.This is done by transporting excess glucose to storage: glycogen and fat.
If you do not lead an active lifestyle, consider that all desserts are completely fat.
When insulin levels in the body are low, conditions are created for the active use of fat as energy..To achieve this, you just need to consume fewer carbohydrates.
Most diets are based 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 is the effect?The thickness of the skin folds is reduced.
The action of diuretics, which professional athletes use to dry the body, is based on this principle: they also remove sodium and allow you to achieve a very lean muscle relief.
Although diuretics have a high risk of very serious side effects, there is no risk with carbohydrate restriction because the body simply gets rid of them.excesssodium
Simply eliminate carbohydrates from your diet and you will lose weight quickly;At the same time, appetite will decrease and the thickness of the skin folds will decrease
3. Eat more protein, healthy fats and fiber
So, we found out the main principles of fast 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 20-50 g of carbohydrates necessary for fast weight loss without the need for accurate calculations using formulas and calculators, as well as an adequate supply of vitamins and minerals.
Consuming protein is essential for weight loss for several reasons:
- Protein has a thermogenic effect, that is, it increases the internal metabolic rate by 80-100 calories.A little, but still.
- Protein foods keep you full better, reducing your appetite and desire to snack during the day.We talked about this in the material about 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 parts): beef, chicken, pork, lamb;
- Fish and seafood: salmon, trout, shrimp, lobster;
- Eggs and dairy products.
Vegetables
Vegetables are a natural source of vitamins and minerals, they 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.Here's 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 another source of energy provided by nature – fat.
Recommended healthy fats:
- olive oil;
- linseed oil;
- coconut oil;
- avocado;
- butter;
- Crazy.
Include the following types of fat in every meal and don't be afraid of gaining weight:Limiting carbohydrates and fats while dieting is a recipe for failure, because you will not receive enough energy, and therefore will not be able to follow the described diet for a long time.
Build each meal with protein, non-starchy vegetables, and healthy fats.
4. Exercise to increase your metabolism
No, you don't need to run.Even moreRunning is not the most effective sport for losing weight, as is commonly believed.
In general, if we compare proper diet and exercise, the former, as indicated above, is much more important for losing weight.
-What is the best exercise to lose weight fast?
The one insidethe internal metabolic rate is activated to the maximum.
In principle, any physical activity is beneficial, but high-intensity interval training (HIIT) and strength training are the most effective for losing weight.They significantly stimulate the internal metabolic rate, which decreases with weight loss.
The stimulated metabolic state, 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, exercise helps to strengthen and increase muscle mass: the more muscle mass, the more calories are needed to maintain it, the less they are converted into fat.
The higher your internal metabolic rate, the faster you 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?
No.
It is important to understand which foods you can eat and which ones to exclude: the basic ingredients should be protein, healthy fats and non-starchy vegetables, and you should try to limit the amount of simple carbohydrates.
Sugar and fructose are very dangerous for losing weight.They not only bring "empty" calories, but also cause changes in hormonal levels in the body, which provokes overeating and causes a large number of diseases.
Have one fasting day a week
Fanaticism rarely brings benefits.Now that we know how to lose weight fast, it's important to realize that infrequent indulgences won't do you any harm.
On any diet, especially at the beginning, when your usual lifestyle changes,You can give yourself a “fasting” day.when you can eat more carbohydrates and regular foods.Without fanaticism of course.
Such days are usually called “cheat food” days from the English “cheat food” - “cheat with food”.
Always try to stay healthy in the foods you choose.
Regarding carbohydrates, satisfy your appetite with natural whole foods: oatmeal, rice, potatoes, sweet potatoes, fruit.
And it is better to do this no more than once a week.The more often, the slower the weight loss process will be.
Important to understand:Cheat meal days are allowed during weight loss, but are absolutely not necessary..During this time, your weight may increase slightly, but mainly due to fluids that will be “lost” over the next few days.
During weight loss, one fasting day a week is allowed, when you can eat more carbohydrates and regular foods.
How fast can you lose weight?
About low-carb diets described aboveYou can lose around 1-4 kg per week, sometimes more, sometimes less.
The more you are overweightand the fewer attempts to lose weight in the past,the faster you lose weight.
One scientific experiment showed that a low-carbohydrate diet (~50 g per day)helps you lose weight fasterrather than a fat-restricted diet (30% of total calories).Over 6 months, obese women lost an average of 8 kg on a low-carbohydrate diet and 4 kg on a low-fat diet.
What's interesting is that in the experiment, the women who consumed a small amount of carbohydrates were allowed to consume as many other permitted foods as they wanted.That.they don't have to fight debilitating hunger.However, as a result, the calorie content of their food per day is reduced by around 500 calories compared to usual.
The principle “eat as much as you want” is the basis of the Dukan protein diet.However, carbohydrates are not included in the list of permitted foods.
Take a look at the graph below: it's a great illustration of how quickly you can lose weight just by consuming fewer carbohydrates.
How quickly can you lose weight by limiting carbohydrates in your diet: the vertical axis is body weight, the horizontal axis is time of week;The bottom graph is the rate of weight loss on a low-carb diet, the top graph is the rate of weight loss on a low-fat diet.
During the first few weeks, you may feel low on energy because your body needs time to adjust from using carbohydrates as an energy source to fat.
After this, your well-being will improve significantly, as will your health.
Scientists say that a low-carbohydrate diet improves 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