There are many ways to lose weight fast.They are different:
- degree of harm to health;
- “parts of the body” where weight loss occurs;
- The amount of willpower necessary to maintain the chosen weight loss strategy.
Below we look at four principles for 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-rapid weight loss methods and associated RISKS
Let's be sober right away to avoid disappointment caused by unreasonable interest in the title of this article.
First of all, losing weight too quickly ALWAYS poses a health risk.By super fast we mean, for example, tens of kilograms per week.
Secondly, everything we understand about weight loss has nothing to do with reducing body fat balance.
Often the question is "how to lose weight quickly?"It is understood as “seeing a different number on the scale in a short period of time (usually a few days) or fitting into smaller trousers/dresses since youth.”
When losing weight, body weight and the circumference of its individual parts may change due to at least:
- reducing the amount of fat in the body;
- destruction of muscle mass;
- reducing the volume of muscle cells;
- Removal of fluid from the subcutaneous layers.
Which of these methods is right for you?
"Lose weight" very quickly(in the sense of changing the scale readings downwards) can be done by removing excess fluid from the body with the help of diuretics, which, for example, professional athletes actively use when drying the body.
The cost of the problem is the risk of serious side effects, including death.Diuretics belong to the class of one of the most dangerous sports chemicals.
The currently trendy detox diet also falls into the category of diets for rapid weight loss.This is one of the reasons for its popularity.
So what causes weight changes on this diet?Due to the same loss of fluid from the body, muscle cells are destroyed due to the almost complete absence of protein in the diet and their size decreases due to a decrease in glycogen reserves, which "bind" water in the muscles.
The same goes for losing weight with laxatives: when they are used, the amount of fluid removed from the body increases.
We have given three examples of very fast weight loss that really work.Their main featureits effect is very short-term, the fat percentage does not change and there are risks of great harm to health: Once you stop the diet, your weight will return to normal within a few days.
So, from all the above, it is important to understand the following:It is almost impossible to lose weight quickly (say 10 kg per week) due to fat mass.
In addition, the rate of weight loss largely depends on the individual parameters of the body.A person who weighs 150 kg and has a fat percentage of 40% can tell you how he lost 7 kilos in a week, but for you, with a weight of 65 kg and a fat percentage of 15%, the 7 kg value can only be achieved in 6 months with the same method...
Because.
Below we will introduce you to the science-based principles of proper weight loss, with which you can lose weight as quickly as possible, taking into account your individual characteristics.In this case, our recommendations will help:
- do not harm your health, improve it;
- maintain and even increase muscle mass;
- Develop a rhythm of life for yourself that you can constantly stick to.
Known methods of losing weight extremely quickly are associated with enormous health risks.Moreover, they do not burn fat, they only remove water from the body.
How to lose weight quickly and without harming your health?Main principles
1. Reduce calorie intake
Losing weight should always start with this.
According to scientists, the most important cause of obesity in our society is excess calories.But they are persistently trying to prove to us that we do too little exercise...
Most often, it is manufacturers of unhealthy food products that promote a healthy lifestyle with an emphasis on the need to be physically active.Thus, they divert our attention from their products, which are the real cause of obesity.
In a study of African tribes who spend all day in motion, scientists found that the level of energy expenditure of their representatives is not much different from that of office workers in developed countries.
This doesn't mean that Africans don't move around a lot.No.
OnlyThe amount of calories burned during physical movements is very small, only about 20% of daily energy expenditure: if hunters in Africa spend about 500 Cal during the day (only when moving), then an office worker spends about 200 Cal.A difference of a few hundred calories is insignificant.
So the main rule of losing weight is this: when we eat fewer calories from food than we need to maintain life processes, the body begins to burn fat.This is called a calorie deficit.
The following statement is true, with some reservations:The greater the calorie deficit, the faster you lose weight.
Main disclaimer:The higher the calorie deficit, the higher the risk of health problems.
Recommended calorie restriction -300-500 Calfrom 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 (sugars and starches) stimulate the release of the hormone insulin, whose job is to control blood sugar levels.It does this by transporting excess glucose to storage (glycogen and fat).
Unless you lead an active lifestyle, consider that all desserts consist entirely of fat.
When insulin levels in the body are low, conditions are created for the active use of fats for energy..To achieve this, simply eat fewer carbohydrates.
The vast majority of 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 we mentioned at the beginning comes into play: The kidneys remove excess sodium, which binds water, from the body.What does this affect?The thickness of the skin fold decreases.
The action of diuretics, which professional athletes use to dry the body, is based on the following principle: These drugs also remove sodium and allow you to achieve very lean muscle relief.
While diuretics have a high risk of very serious side effects, there is no risk in carbohydrate restriction since the body simply excretes it.excesssodium
Simply eliminate carbohydrates from your diet;you will lose weight quickly;At the same time, appetite will decrease and the thickness of the skin fold will decrease.
3. Eat more protein, healthy fats and fiber
So, we understood the main principle of fast weight loss.
The next step is to preserve muscle mass and avoid vitamin and mineral deficiencies.
Each meal should consist of protein, healthy fats and low-carb vegetables.This combination will ensure the provision of sufficient vitamins and minerals, as well as the necessary 20-50 g of carbohydrates for rapid weight loss, without the need for accurate calculations using formulas and calculators.
Consuming protein is crucial for weight loss for several reasons:
- Protein has a thermogenic effect, i.e.Increases internal metabolic rate by 80-100 calories.A little bit, but still.
- Protein foods fill you up better and reduce your appetite and desire to snack during the day.We talked about this in the materials about the benefits of cottage cheese and eggs for weight loss.
- Protein prevents the breakdown of muscle mass 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 natural sources of vitamins and minerals, they are also rich in fiber and water, which fills your stomach and keeps you full, and they are very low in calories.You can eat as much as you want without fear of gaining weight.This is the secret to avoiding crippling hunger.
The important thing is to stay away from starchy vegetables such as potatoes.
Recommended Low Carb Vegetables:
- Broccoli;
- Cauliflower;
- Spinach;
- Brussels sprouts;
- White cabbage;
- Salad;
- Cucumber;
- Celery.
oils
When we eliminate carbohydrates, the body's primary source of energy, from the diet, it is important to increase the intake of fats, another source of energy provided by nature.
Recommended healthy fats:
- olive oil;
- linseed oil;
- coconut oil;
- avocado;
- butter;
- hazelnut.
Add the following types of fat to every meal and don't be afraid of gaining weight:Limiting carbohydrates and fats while dieting is a recipe for failureSince you will not be able to get enough energy and therefore will not be able to stick to the described diet for a long time.
Base each meal on protein, non-starchy vegetables and healthy fats.
4. Exercise to speed up your metabolism
No, you don't need to run.BesidesRunning is not the most effective sport for losing weightas is commonly believed.
If you compare proper nutrition and exercise in general, the former is much more important in losing weight, as shown above.
-What are the best sports for fast weight loss?
what's insideinternal metabolic rate is activated to the maximum level.
In principle, any physical activity is beneficial, but high-intensity interval training (HIIT) and strength training are the most effective for weight loss.They significantly stimulate the internal metabolic rate, which falls when losing weight.
The state of stimulated metabolism, both during interval training and during strength training, can last up to 2 days.
According to scientific data, metabolism accounts for approximately 70% of daily calories: the higher the metabolic rate, the more calories are burned.
In addition, training helps strengthen and increase muscle mass: the more muscle mass, the more calories are needed to maintain it, less of which is converted into fat.
The higher your internal metabolic rate, the faster you lose weight;High-intensity interval training (HIIT) and strength exercises boost your metabolism for up to 2 days
Does it make sense to count calories while losing weight?
No.
It is important to understand which foods you can eat and which should be excluded: You should have essential protein, healthy fats and non-starchy vegetables, and try to limit the amount of simple carbohydrates.
Sugar and fructose are especially harmful for weight loss.They not only carry “empty” calories, but also cause changes in the body at the hormonal level, which leads to overeating and causes numerous diseases.
Fast one day a week
Fanaticism is rarely useful.Now that we understand how to lose weight quickly, it is important to realize that rare indulgences will not harm yourself.
With any diet, especially in the beginning, when your usual lifestyle changes,You can give yourself a “fast” daywhen you can eat more carbohydrates and familiar foods.Without fanaticism, of course.
Such a day is often called a "cheat meal" day, from the English "cheat meal" - "cheat with food".
Always try to stay as healthy as possible in the foods you choose.
When it comes to carbohydrates, satisfy your cravings with all-natural 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.
It is important to understand:A cheat meal is allowed during weight loss, but it is not absolutely necessary..At this time, your weight may increase slightly, but mainly due to the fluid that will "go away" in the next few days.
During weight loss, one fasting day per week is allowed, when you can eat more carbohydrates and familiar foods.
How quickly can you lose weight?
About the low-carb diet described aboveYou can lose about 1-4 kg per weeksometimes more, sometimes less.
How overweight you areand decreased weight loss attempts in the past,how fast you lose weight.
A scientific experiment showed that a low-carb diet (~50g per day)helps you lose weight much fastermore than a fat-restricted diet (30% of total calories).Obese women lost an average of 8 kg on a low-carb diet and 4 kg on a low-fat diet for 6 months.
What's interesting is that women who consumed small amounts of carbohydrates in the experiment were allowed to eat as much of the other permitted foods as they wanted.Them.they didn't have to fight the debilitating feeling of hunger.But as a result, the daily calorie content of their food decreased by approximately 500 calories compared to normal.
The principle of “eat as much as you want” forms the basis of the Dukan protein diet.But carbohydrates are excluded from the list of allowed foods.
Look at the graph below: A good example of how quickly you can lose weight by consuming fewer carbohydrates.
How fast can you lose weight by limiting carbohydrates in your diet: the vertical axis represents body weight, the horizontal axis is time in weeks;The bottom chart shows the weight loss rate with a low-carb diet, and the top chart shows the weight loss rate with a low-fat diet.
During the first few weeks, you may feel low on energy as it takes time for your body to adjust from using carbohydrates as an energy source to fats.
From now on, your health will improve significantly, as will your health.
Scientists say that a low-carb diet improves blood sugar levels, reduces the concentration of bad cholesterol, increases the concentration of good cholesterol and normalizes blood pressure.
How fast you can lose weight on a low-carb diet depends on many factors.Average weight loss rate is 1-4 kg per week