The theme of weight loss is almost endless.And in recent years, the question of "how to say goodbye about fats" is increasingly sound in the most diverse corner of our huge homeland.
It is convenient for someone to live with additional kilograms and someone intervenes with someone.After all, excess fat content not only leads to healthy problems (painful joints, vessels, heart, shortness of breath, hormonal changes, diabetes, etc.).
All overweight people want to build quickly and forever.This is a gold dream that is almost unrealistic.A lot of requests on the internet: How to lose weight fast with 10 kg per week?I wonder how a person imagines such a magical transformation?
It turns out to lose almost 1.5 kg a day!What will they lose weight?Hope you are fat?Now count: a gram of fat 9 kcal.That is, you need to burn 13500 kcal a day to lose 1.5 kg!
Did you realize 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 about such a quick weight loss.
I think there are people who really managed to become 10 kg a week.But the question arises here: What did these people run out?In our body, there are water and muscles (well, bones) besides fat.Because the strict diet is not possible to lose weight so quickly, the muscles (and the water in these muscles is primarily).
Now I'm revealing a secretly known secret.The muscles are the main consumer of energy, ie kcal.One kilogram of muscle is approx.30 kcal burns.Fat virtually does not burn energy.So, as soon as he lost his muscles, Kcal automatically burned less.
Imagine such a picture.Before the diet, the weight was 70 kg.Of this weight, 25 kg of fat and muscles were 45 kg (in this situation, one will have the first degree of obesity).For a diet, a person quickly lost 10 kg.He is on the balance and is happy with this result.But of these 10 kg - 5 kg of muscles and 5 kg of fats.After a diet, a person returns to their usual diet.
But if your muscles were burned daily 45*30 = 1350 kcal daily, they are now burned 40*30 = 1200 kcal.The difference is 150 kcal a day.That is, these 150 kcal were no longer burned, but are located in greasy hangar.And 150 kcal 16 gr.fat.Every day this person is 16 gr.fat.It will be restored by 480 gr per month and will be harder than 5.760 kg in one year.And it helps not eat any surplus, they say that the minimal assignment.
After a few years (but probably before), this person will pick up 10 kg and want to eat again.And everything is repeated, only after the muscle diet will remain even less and will decrease faster.So, for every new diet, weight returns faster and faster.
After several diets, one person can weight the same 70 kg, but now it will not be 45 kg but 30 kg.And the fat will be all 40 kg.And this is 4 degrees of obesity.
Of course I'm very exaggerating, but in reality it happens.Therefore, not only the weight of the kilogram.Namely the proportion of fat and muscle tissue.Fat is lighter and more voluminous, the muscles are denser and heavier.This man, according to the example, at the beginning of his exploitation, seemed 70 kg, more appropriate.After years and more diets of the same weight, it seems to be more extensive because the proportion of fats and muscles has changed.I advise you to measure volumes when you lose weight and don't hang out of weight.
How to lose weight quickly and at home
I hope you have read previous information about diet.Because it is very important to understand which various experiments can become with them.There are many different diets on the Internet that promise wonderful results.I advise you not to follow them blindly, but to turn on your head.If necessary, ask questions in the comments, I will answer firmly.
The best way to lose weight is to keep proper nutrition.But I have to say right away that you can't lose weight quickly when properly nutrition.The departure of the kilograms will be smooth, about 0.5-1 kg per week.
The speed of weight loss depends on the initial weight - the higher the faster it leaves.A good indicator is minus 10-15% of the initial mass in 3 months.That is, within 3 months, you can lose 10-15 kg weighing 100 kg for proper nutrition and 60 kg-6-9 kg.
In addition, the age of weight loss is affected by age (the older the person - the slower the metabolism - kilograms slower), gender (men lose weight faster), physical activity (fill more calories - lose weight faster).
But there are situations where you have to lose weight faster.And this can be done if you follow the energy circuit described below.Weight loss is to maintain muscles and lose fats.And this is achieved when it is removed from the menucarbohydratesOr
Carbohydrates are the main source of energy.All the calories obtained from carbohydrates must be filled.As I have already written, the main consumer of energy is the muscles.Outside them, the brain needs energy, the heart.If you have not spent the calories that come from carbohydrates, this energy will be taken into reserve in the form of fat.And carbohydrates stored as glycogen in the liver.
Glycogen is filled by the body when the calories of life are primarily missing.Second, energy stretches out of the muscles (if the protein is not enough).And only then does the fat start to share.From this we can conclude that it cannot lose weight with short -term physical effort.As the body first spends glycogen, whose reserve is continued after a meal.
The fat only starts distributing after 40 minutes of cardioter (running, cycling, etc.).
You need to meet these conditions for a quick weight loss:
- Remove carbohydrates from your diet, leaving only low carbon vegetables
- Increase the amount of protein in the menu (about 1.5 g. The protein at 1 kg)
- Be sure to drink 2-3 liters of clean water a day
- Includes bran or fiber into the diet
- Includes healthy omega-3 fats into your diet
- take on physical effort, preferably power that strengthen the muscles
These are conditions where you can lose weight quickly but at the same time maintain health.
And now I write more about these points in more detail.
We remove carbohydrates from the menu - the first step towards fast weight loss
First of all, you need to understand that carbohydrates are the main source of the most important fat accumulation in the cells.When you stop consumption of carbohydrates, the body begins the necessary energy from fat when you support enough protein -containing food.The first answer to the question is how to lose weight quickly, that it greatly limits carbohydrates.
It seems to you that this is a protein diet.But this is not entirely true.I have already written about Dukan's diet, where you have to eat a protein.
Vegetables remain here as a source of fiber, vitamins and minerals.Vegetables also have carbohydrates in small quantities, but these carbohydrates are slow, which is complex.For a long time, glucose has been disbanded and not provoking sugar jumps.
I 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 bloodstream (and at the same time as simple carbohydrates), the pancreas actively secrete the insulin.Insulin is responsible for sending glucose as an energy source to send it to the cells.It turns excess glucose into fat as excess blood sugar levels are very adversely affected by blood vessels.
When excessive blood sugar is removed, the body feels hunger and has no energy.And we want to eat again.And the hand itself reaches fast carbohydrates.And everything is repeated again: a sharp jump of blood glucose - processing excess energy in fat in reserve - feeling hunger.So carbohydrate addiction develops when one simply cannot do without the source of fast carbohydrates.
To break this vicious circle, you need to start the day correctly.Make sure you have breakfast.Because of the weight loss, all carbohydrates were removed from the diet except vegetables (not to eat cereals, dough, potatoes, fruits, starch vegetables - beans, lentils), then then then thenFor breakfast to eat cottage cheese with greens and fresh vegetables or omelette vegetables- The vegetables of a meal must be at least 250g.You can and 300 gr.That is, a day that you have to eat at least one kilogram of fresh vegetables.
The cottage cheese can consume 150g at a time, the omlet can be made from 3 eggs or 1 full egg and 3 proteins.
Choose various vegetables, preferably different colors.In winter it can be carrots, beets, cabbage, greens.You can also use frozen vegetables and roast them a little in a pan or steam (zucchini, pepper, eggplant, patch, green peas, broccoli, colored cabbage, etc.).
The second step towards weight loss: Eat more protein
Protein is a mandatory component of rapid weight loss.It is necessary to support muscle mass.The squirrel should eat at least 1.5 grams per kilogram.
What products can they buy the desired protein?You can eat lean meat, chicken, turkey, water (chambers, heart, tongue), seafood (shrimp, squid, mussels, polyps, etc.), any fish, dairy products (kefir, milk, cottage cheese), eggs, soy products (tofu, soy milk, soybeat).