Friends, 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 a common enough problem. 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, etc.).
So how to lose weight fast? In this article I will answer this question.
All people with excess weight want to lose weight quickly and permanently. This is such a Golden dream, which is almost impossible. On the Internet a lot of queries: how to lose weight fast 10 pounds 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 really succeeded on any mono-diet to lose weight in one week for 10 kg. But here the question arises: what are these people lost? In our body, but fat has more water and muscle (and bone). Since fat so quickly lose weight will not work when a strict diet in the first go... muscle (and water, which in these muscles there).
Now reveal a secret that is too well known. Muscle — the main consumers of energy, i.e. calories. One kilogram of muscle burns about 30 calories a day. Fat almost energy does not burn. So, as soon as You lost muscle, then the calories become burn less automatically.
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 — a light and bulky, and muscles are more dense and heavy. The man in the example at the beginning of their diet exploits with a weight of 70 kg looked more fit. Through the 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.
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. If necessary, ask questions in the comments on how to lose weight quickly, I will answer.
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 original 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 nutrition and a weight of 60 kg 6-9 kg.
Also on the speed of weight loss is affected by age (the older a person is, the slower the metabolism the pounds go away slower), gender (men lose weight faster than women), physical activity (spending more calories faster lose weight).
But there are times when you need to lose weight faster. And this can be done if you stick to the meal plans described below. The main thing when losing weight to preserve muscle and lose fat. And this can be achieved if you remove from the menu carbohydrates.
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, 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. Second, 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 de cardio (running, Cycling, etc.).
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.
And now I will write more about these points.
First and foremost 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 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.
Here are vegetables as source of fiber, vitamins and minerals. Also vegetables have carbohydrates in small quantities, but these carbs slow, that is difficult. They have long broken down into glucose and do not cause sugar surges.
When excess sugar from the blood is removed, the body senses hunger, it lacks energy. And we again want to eat. And the hand itself reaches for a quick carbohydrates. 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.
To interrupt this vicious circle, you need to start the day. Morning need Breakfast. Because while you are losing weight from the diet, we removed all carbs except vegetables (can't eat cereal, pasta, potatoes, fruits, starchy vegetables, beans, lentils) for Breakfast eat cheese with herbs and fresh vegetables or scrambled eggs with vegetables. Vegetables per meal should be not less than 250 grams. Can and 300 gr. That is the day you need to eat at least a kilogram of fresh vegetables.
Curd at a time can eat 150 gr., scrambled eggs can be made from 3 eggs or 1 whole egg and 3 whites.
Choose a variety of vegetables, preferably different colors. In winter it can be carrots, beets, cabbage, greens. You can also use frozen vegetables and some of their pulmentum in a pan or steamed (zucchini, peppers, eggplant, green beans, green peas, broccoli, cauliflower, etc.).
Protein is an obligatory component of quick weight loss. It is needed to support muscle mass. Protein you need to eat no less 1.5 grams per kilogram of body weight.
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 (more fat, less protein), 110 gr. shrimps 200 gr. Pollock, 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.
Conclusion: how to lose weight fast — eat more protein, which, moreover, gives a long-lasting feeling of satiety.
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 is to drink at least 2 liters of pure, non-carbonated water per day.
I know some girls to lose weight, drink a laxative. Don't know how this helps, because fat is not going away. You will lose weight at the expense of water, the body dehydrates and ages faster. So I recommend not to use such means. But how to clear the body of toxic substances, you ought to. When You stop eating carbohydrates, leaving only vegetables, will eat a lot of protein and drink a lot of water, the fat starts to be broken down fast enough.
And as you know, the fat accumulated toxins. When 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 triticum, pugna, oats, buckwheat. 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.
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 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.
So lucky for those who live near the sea and can eat fresh fish every day. Everyone else can only look for alternative sources. One option is to buy fish oil (capsules or liquid) and drink it. While losing weight is very important, because without sufficient amounts of beneficial fat can begin hormonal imbalance. The second option is to buy Flaxseed oil (leading plant sources of omega-3). Flaxseed oil must be first cold pressed. It cannot be heated and should be used in cold dishes, for example, as a dressing for salad vegetabilis.
How to lose weight fast is to drink cod liver oil is linseed oil.
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. That is to do 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.
In sports must eat enough protein, otherwise you can only hurt yourself. Muscles there is nothing to recover. Very good variant — buy protein and drink it after a workout.
Before strength training to warm up on the treadmill or bike for 10 minutes.