The topic of weight loss is almost endless.And in recent years, the question of "how to quickly say goodbye to fat" is more heard in the most diverse angles in our spacious homeland.
It is comfortable for someone to live with additional kilograms, and one is bothering someone.After all, excess fat mass is not only not only beautiful, but also leads to health problems (joint joints, vessels, heart, shortness of breath, hormone changes, diabetes, etc.).
Everyone overweight wants to build quickly and forever.This is a almost unrealistic golden dream.On the Internet Many Demand: How to lose weight quickly by 10 kg a week?I wonder -how can someone imagine such a magical transformation?
It turns out you need to lose 1.5 kg a day!Will these people lose weight?I hope, fat?Now count: in one gram of 9 kcal fat.That is, losing 1.5 kg, you need to burn 13500 kcal a day!
Do you realize this big figure?I hope you understand that it is impossible to lose a lot of fat every day.Physically impossible.There is no way.Therefore, I will not write Utopia's dream like a quick weight loss here.
I think there are people who really succeed in being 10 kg in a week in any mono-diet.But the question arises here: What has lost this weight?In our body, in addition to fat, there is also water and muscle (good, bone).Since it is not possible to lose weight quickly, with a tight diet, the muscles (and water in the muscles are in the first place).
Now I'm going to reveal a very famous secret.Muscle is the main user of energy, kcal.One pound of muscle burns about 30 kcal a day.Fat does not burn energy practically.So, once you lose your muscles, KCAL starts to burn automatically.
Imagine a picture like that.Before the diet, your weight is 70 kg.From this weight, 25 kg contributes to fat and 45 kg per muscle (in this case, one will have the first stage of obesity).For a diet, someone quickly loses 10 kg.He stood on a scale and was happy with this result.But from 10 kg - 5 kg it goes with 5 kg muscles and fat.After a diet, someone returns to his normal diet.
However, if before the muscles are burned daily 45*30 = 1350 kcal a day, they now burn 40*30 = 1200 kcal.The difference is 150 kcal a day.That is, these 150 kcal are no longer burned, but are deposited in fat hangar.And 150 kcal is 16 gr.fat.Every day this person gets 16 gr.fat.A month, it will recover 480 gr., And in a year it will be heavier than 5.760 kg.And this is provided that he does not eat excess, so to talk, minimal assignments.
After a few years (but most likely earlier), this person will take 10 kg and again want to go on a diet.And everything will happen again, only after this muscle diet he will remain less, each, he will gain faster.And with each new diet, weight returns faster and faster.
After several diets, one can weigh 70 kg, but now he will not have 45 kg, but 30 kg.And fat will be 40 kg.And this is 4 degrees obesity.
Of course, I grow up very much, but in reality it happened.Therefore, in fact, not just weight in pounds is important.That is, the ratio of fat and muscle tissue.Fat is lighter and larger, and the muscles are denser and heavy.This man is from the example at the beginning of his exploitation of 70 kg that looks more appropriate.After years and several diets with the same weight, they look bigger, as the ratio of fat and muscles has changed.I advise you to measure the amount when you lose weight, and not hang with weight.
How to lose weight quickly and properly at home
I hope you read the previous information about the diet.Because it is very important to understand what various experiments in themselves can change to.There are many different diets on the internet that promise beautiful results.I advise you not to follow them blindly, but to turn on your head.If necessary, ask the question in the comment, I will definitely answer.
The best way to lose weight is to adhere to proper nutrition.But I must say that in the right nutrition it is not possible to lose weight quickly.The departure of kilograms will be smooth, about 0.5-1 kg a week.
The speed of weight loss depends on the initial weight - the greater it is, the faster it leaves.A good indicator is minus 10-15% of the initial mass in 3 months.That is, weighing 100 kg in 3 months, you can lose 10-15 kg at the right nutrition, and weigh 60 kg-9 kg.
Also, weight loss age is affected by age (older people - slower metabolism - kilograms slower), gender (men lose weight faster than women), physical activity (spend 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 power circuit described below.The main thing when weight loss is to maintain muscle and fat loss.And this can be achieved if removed from the menucarbohydrate.
Carbohydrates are a major source of energy.All calories obtained from carbohydrates must be spent.As I wrote, the main energy users are muscles.In addition to them, the brain needs energy, heart.If you do not spend calories coming from carbohydrates, then this energy is removed in fat reserves.And only a small part of carbohydrates stored in the liver as glycogen.
Glycogen is spent by the body when he has no calories to live in the first place.Second, the energy stretches from the muscles (if the protein does not have enough).And only the fat starts to split.From this we can conclude: with short physical work, you cannot lose weight.Because the first body will spend glycogen, the reserves will continue after eating.
Fat starts to split only after 40 minutes of cardio loads (walking, biking, etc. -more).
To quickly lose weight, you need to meet these conditions:
- Remove carbohydrates from the diet, just leave the vegetables low
- Increase the amount of protein in the menu (about 1.5 g of protein per 1 kg of weight)
- Be sure to drink 2-3 liters of clean water daily
- Include bran or fiber in a diet
- Include a healthy omega-3 fat in a diet
- engaged in physical work, better power, which strengthens muscles
This is a situation where you can lose weight quickly, but at the same time maintain health.
And now I'm going to write in more detail about this.
We remove carbohydrates from the menu - the first step towards rapid weight loss
First of all, you need to understand that carbohydrates are a major source of excess fat accumulation in cells.When you stop eating carbohydrates, the body begins to take the necessary energy from the fat, if at the same time you support the muscles with sufficient amounts of protein foods.The first answer to the question: How to lose weight quickly is to limit carbohydrates.
It may appear to you that this is a protein diet.But this is not entirely true.I've already written about Dikan Dukan, where you need to eat one protein.
Vegetables remain here as sources of fiber, vitamins and minerals.Also in vegetables there are carbohydrates in small quantities, but these carbohydrates are slow, which is complex.They split into glucose for a long time and do not trigger sugar jump.
I will briefly write about what happens when simple carbohydrates (sweet, flour, potatoes, white rice) enter the body.These carbohydrates have short chains, so they are very fast split into glucose molecules.When glucose enters the bloodstream (and it gets a lot at the same time 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 turns into excess glucose into fat, as excess blood sugar affects the vessels.
When excess blood sugar is released, the body is hungry, it has no energy.And we want to eat again.And the hand itself reaches a quick carbohydrate.And everything is repeated: sharp jump in blood sugar - processing excess energy into fat in reserves - a feeling of hunger.Therefore, carbohydrate dependence develops when one cannot be done without any quick source of carbohydrates.
To interfere with this demonic circle, you need to start the day properly.In the morning, make sure you have breakfast.Because during weight loss from the diet, we remove all carbohydrates except for vegetables (you cannot eat cereals, pasta, potatoes, fruits, starchy vegetables -nuts, lentils), thenFor breakfast, eat cottage cheese with vegetables and vegetables -fresh or omelet with vegetables.Vegetables in one meal should be at least 250 g.You can and 300 gr.That is, the day you have to eat at least one pound of fresh vegetables.
Cottage cheese at one time you can eat 150 g., Omlet can be made from 3 eggs or 1 entire egg and 3 protein.
Choose a variety of vegetables, preferably different colors.In winter, it can be carrots, beets, cabbages, vegetables.You can also use frozen vegetables and boil them slightly in a pan or steam (zucchini, pepper, eggplant, patches, green beans, broccoli, colored cabbage, and more).
The second step towards weight loss: eat more protein
Protein is a compulsory component of rapid weight loss.It is needed to support muscle mass.Squirrels should eat at least 1.5 grams per pound of weight.
What products can be taken from the desired protein?You can eat lean meat, chicken, turkey, offal (ventricle, liver, tongue), seafood (shrimp, squid, shellfish, gurita, etc.), any fish, dairy products (kefir, milk, cottage cheese), eggs, soy products (tofu, soy milk).