The issue of weight loss is almost endless.And in recent years, the question "how to say goodbye to fat" has been heard increasingly in the most diverse corners of our huge homeland.
It is comfortable for someone to live with extra pounds and someone interferes with someone.After all, excessive greasy mass is not only beautiful, but also leads to health problems (joints, boats, heart, shortness of breath, hormonal changes, diabetes, etc.).
All the people who are overweight want to build quickly and forever.This is such a golden dream that it is almost unrealistic.On the internet a beam of applications: How to lose weight quickly by 10 pounds a week?I wonder how a person looks like such a magical transformation?
It turns out that you should lose weight almost 1.5 kg a day!What will these people lose?I hope, fat?Now count: in a 9 kcal fat gram.That is, to lose 1.5 kg, you need to burn 13500 kcal per day!
Did you realize this huge figure?I hope you know it's just impossible to lose so much fat in the day.Of course impossible.Is excluded.Therefore, I will not write utopian dreams of such a quick weight loss here.
I think there are people who have really managed to become 10 pounds in a week in any single-day.But the question arises here: What have these people miss?In our body, in addition to fat, there are also water and muscles (well, bones).Since it will not be possible to lose weight so quickly, with a strict diet, the muscles (and the water found in these muscles are in the first place).
Now I will reveal a secret that is well known.Muscles are the main energy consumers, that is, Kcal.One kilo of muscle burns about 30 kcal a day.Fat does not burn energy practically.So once you missed your muscles, the Kcal started to burn automatically.
Imagine such a picture.Before diet, your weight was 70 pounds.From this weight, 25 kg represented fat and 45 kg per muscles (in this state, one person will have the first degree obesity).For a diet, a person quickly lost 10 pounds.It is on the scales and rejoices in this result.But of these 10 kg - 5kg went with muscles and 5 kg fat.After diet, a person returns to his usual diet.
But, if his muscles were burned 45*30 = 1350 kcal a day daily, now they burn 40*30 = 1200 kcal.The difference is 150 kcal per day.That is, these 150 kcals are no longer burned, but are deposited in fats.And 150 kcal is 16 gr.fat.Every day this person wins 16 gr.fat.Per month, it will recover by 480 gr, and in one year it will be heavier than 5,760 kg.And this is provided that it does not eat excessive so that it can speak, the minimum assignment.
After a few years (but probably even earlier), this person will gain 10 pounds and again wants to go on a diet.And everything will happen again, only after this muscle diet will remain even less, respectively, gain weight faster.And so with every new diet the weight returns faster and faster.
After several diets, a person can weigh the same 70 pounds, but now he won't have 45 pounds, but 30 pounds.And fat will be all 40 pounds.And this is already 4 degree of obesity.
Of course, I'm very exaggerated, but in fact it happens.Therefore, in fact, not only the weight in kilograms is important.That is, the ratio of fats and muscle tissues.Fat is lighter and more bulky and the muscles are denser and heavy.This man from the example at the beginning of his holdings weighing 70 kg seemed more appropriate.After years and several diets with the same weight, it seems more bulky, because the ratio of fat and muscle has changed.I advise you to measure tumors when you lose weight and not close by weight.
How to lose weight quickly and right at home
I hope you read the previous information about diets.Because it is very important to understand what various experiments can be converted to themselves.There are many different internet diets that promise great results.I advise you not to follow them blindly, but to activate your head.If necessary, ask questions in the comments, I will definitely answer.
The best way to lose weight is to adhere to the right diet.But I have to say immediately that in proper nutrition it will not be possible to lose weight quickly.Departure of the pounds will be smooth, about 0.5-1 kg per week.
The speed of weight loss will depend on the initial weight - the greater it, the faster it goes away.A good indicator is minus 10-15% of the original mass in 3 months.That is, with a weight of 100 kg in 3 months, you can lose 10-15 kg on the right diet and weight of 60 kg-6-9 kg.
Also, the age of weight loss is affected by age (the older person - the slower the metabolism - the kilograms go slower), sex (men lose weight faster than women), physical activity (you spend more calories - you lose weight faster).
But there are situations when you have to lose weight faster.And this can be done if you adhere to the power circuit described below.The main thing when weight loss is to keep the muscles and lose fat.And this can be achieved if removed from the menucarbohydrate.
Carbohydrates are the main source of energy.All calories obtained from carbohydrates must be spent.As I already wrote, the main energy consumer is the muscles.In addition, the brain needs energy, the heart.If you have not spent those carbohydrate calories, then this energy is fired in a fat reserve.And only a small part of the carbohydrates stored in the liver as glycogen.
Glycogen is spent by the body when it has no calories for life in the first place.Second, the energy extends from the muscles (if the protein does not have enough).And only then does the fat begin to be separated.From this we can conclude: with short -term physical activity, you can't lose weight.Because the body will first pass glycogen, the stocks of which will be repeated after eating.
Fat begins to split only after 40 minutes of load heart (running, cycling, etc.).
To lose weight quickly, you must fulfill these conditions:
- Remove carbohydrates from diet, leaving only low -rated vegetables
- Increase the amount of protein in the menu (about 1.5 grams of protein per 1 kg of weight)
- Be sure to drink 2-3 liters of clean water a day
- Include bran or fiber in diet
- Include healthy omega-3 fats in diet
- are involved in physical activity, preferably force, which reinforces muscles
These are the conditions in which you can quickly lose weight, but at the same time maintain health.
And now I will write in more detail about these points.
Remove carbohydrates from the menu - the first step towards rapid weight loss
First of all, you must understand that carbohydrates are the main source of excess fat accumulation in the cells.When you stop eating carbohydrates, the body will begin to take the energy necessary from fat if you support the muscles with sufficient amount of protein food at the same time.The first answer to the question: How to lose weight quickly is to limit carbohydrates very much.
It may seem to you that this is a protein diet.But this is not absolutely true.I already wrote about Dukan's diet, where you have to eat a protein.
Vegetables remain here as a source of fiber, vitamins and minerals.Also in vegetables there are carbohydrates in small quantities, but these carbohydrates are slow, that is, complex.They are separated into glucose for a long time and do not cause sugar jumps.
I will write briefly about what happens when simple carbohydrates (sweets, flour, potatoes, white rice) enter the body.These carbohydrates have a short chain so that they are quickly divided into glucose molecules.When glucose enters the bloodstream (and gets very 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, for shipment of cells.It converts excess glucose into fat because excessive blood bags very adversely affects the vessels.
When excessive blood sugar is removed, the body feels hungry, lacks energy.And we want to eat again.And the hand itself arrives for fast carbohydrates.And everything is repeated again: a sharp jump in blood sugar - processing excess energy in fat in a reserve - a feeling of hunger.Thus, carbohydrate dependence develops when a person simply cannot do without any source of fast carbohydrates.
To stop this vicious circle, you must start the day properly.In the morning, make sure you have breakfast.Since we have removed all carbohydrates during the weight loss from the diet except vegetables (you cannot eat cereals, pasta, potatoes, fruits, starchy vegetables - beans, lentils), thenFor breakfast, eat cottage cheese with greens and fresh vegetables or omelette with vegetables.Vegetables in a meal should be at least 250 g.You can also 300 gr.That is, a day when you have to eat at least one kilo of fresh vegetables.
Cottage cheese You can eat 150 g at a time, omlet can be made of 3 eggs or 1 whole egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In winter, they can be carrots, beets, cabbage, green.You can also use frozen vegetables and squeeze them slightly in a saucepan or steamed (zucchini, pepper, eggplant, beans, green peas, broccoli, colored cabbage, etc.).
The second step toward weight loss: Eat more protein
Protein is a mandatory component of rapid weight loss.The muscle mass needs to be supported.The squirrel should eat at least 1.5 grams per kilogram of weight.
From which products should you receive the desired protein?You can eat lean meat, chicken, turkey, violations (abdomen, hearts, tongue), seafood (shrimp, squid, mussels, octopuses, etc.).