There are many ways to lose weight fast.They differ:
- Degree of damage to health;
- "parts of the body" due to which weight loss occurs;
- the necessary amount of willpower to maintain the chosen weight loss strategy.
Below we look at four principles for true 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.
Methods for ultra-fast weight loss and associated RISKS
To avoid disappointment from the unreasonable fascination with the title of this article, let's sober up right away.
First, losing weight extremely quickly ALWAYS poses a health risk.By super-fast we mean, for example, ten kilograms per week.
Second, not everything we understand by weight loss has to do with the reduction of fat ballast in the body.
Most often the question is "How to lose weight fast?"is understood as "within a short period of time (usually a few days) to see a different number on the scale or to fit into smaller pants/clothes from youth."
Body weight and the circumference of its individual parts during weight loss can change at least because of:
- reducing the amount of fat in the body;
- Destruction of muscle mass;
- reduce the volume of muscle cells;
- Removal of fluid from the subcutaneous layers.
Which of these methods suits you?
"Lose weight" very quickly(in the sense of changing the scale readings down) can be done by removing excess fluid from the body, for example with the help of diuretics, which are actively used by professional athletes when drying the body.
The price of the issue is the risk of serious side effects, including death.Diuretics belong to the class of one of the most dangerous sports chemicals.
The currently fashionable detox diet also belongs to the class of diets for rapid weight loss.This is one of the reasons for its popularity.
But what causes weight changes on this diet?Due to the same loss of fluid from the body, the destruction of muscle cells due to the almost complete absence of protein in the diet and a decrease in their size due to a decrease in glycogen reserves in the muscles, which "binds" water.
The same applies to weight loss with laxatives: when they are used, the amount of fluid from the body increases.
We have given three really working examples of very fast weight loss.Their main function isthe effect is very short-lived, the fat percentage does not change and there are great risks for health: The weight returns to normal within a few days, as soon as you jump off the diet.
So, from all the above, it is important to understand the following:Losing weight quickly (say 10 kg in a week) due to fat mass is almost impossible.
In addition, the rate of weight loss is very much tied to the individual parameters of the body.A person who weighs 150 kg and a fat percentage of 40% can tell you how he lost 7 kg in a week, but for you, with your 65 kg and a fat percentage of 15%, a value of 7 kg can only be reached in six months, according to the same methodology...
For this.
Below, we will introduce you to the science-based principles of adequate weight loss, after 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, but improve it;
- Maintain and even increase muscle mass;
- Develop a rhythm of life for yourself that you can stick to.
Known methods of losing weight extremely quickly are associated with enormous health risks.Moreover, they do not burn fat, but only water from the body
How to lose weight quickly and without harm to your health?main principles
1. Reduce calorie intake
Losing weight should always start with this.
Too many calories are the main cause of obesity in our society, according to scientists.But they keep trying to prove to us that we don't do enough sports...
Mostly it is the 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 the real cause of obesity - their products.
In a study of African tribes that spend the whole day on the move, scientists found that the level of energy expenditure of their representatives is not much different from that of office workers in developed countries.
This does not mean that Africans do not move a lot.No.
Justthe amount of calories burned during physical movements is very small, only about ~20% of daily energy expenditure: if hunters from Africa spend, say, about 500 cal during the day (only on movement), then an office worker spends about 200 cal.The difference of a few hundred calories is negligible.
So, the main rule for losing weight is this: the body starts burning fat when we eat fewer calories from food than we need to maintain life processes.This is the so-called calorie deficit.
With some reservations, the following statement is true:The greater the calorie deficit, the faster you will lose weight.
Main disclaimer:The higher the calorie deficit, the higher the risk of health problems.
Recommended calorie restriction -300-500 calof basal metabolism.
The first rule to lose 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 (sugar and starch) stimulate the release of the hormone insulin, whose task is to control blood sugar levels.It does this by transporting excess glucose to storage: glycogen and fat.
If you do not lead an active lifestyle, then consider that all desserts are full of fat.
When insulin levels in the body are low, conditions are created for the active use of fats for energy..To achieve this, you simply need to eat less carbohydrates.
The vast majority of diets are built on this principle, including intermittent fasting, the ketogenic diet and the Dukan protein diet.
When insulin levels are low, another weight loss mechanism mentioned at the beginning is activated: the kidneys remove excess sodium from the body, which binds water.What does this affect?The thickness of the skin decreases.
The action of diuretics, which professional athletes use to dry the body, is based on this principle: these drugs also remove sodium and allow you to achieve very lean muscle relief.
While diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction, because the body is only getting rid of it.excessSodium
Simply remove carbohydrates from your diet and you will lose weight quickly;At the same time, the appetite will decrease and the thickness of the skin fold will decrease
3. Eat more protein, healthy fats and fiber
So we found out the main principle of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Every meal should consist of protein, healthy fats and low-carb vegetables.This combination provides the necessary 20-50 g of carbohydrates for rapid weight loss without the need for accurate calculations with formulas and calculators, as well as the supply of sufficient vitamins and minerals.
Eating protein is very important for weight loss for several reasons:
- The protein has a thermogenic effect, ie increases the rate of internal metabolism by 80-100 calories.A little, but still.
- Protein foods fill you up better, reduce appetite and the desire to snack throughout the day.We talked about this in materials about the benefits of hard cheese and eggs for weight loss.
- Protein keeps muscle mass from breaking down 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, and they are also high in fiber and water, which fill your stomach and keep you full, and are very low in calories.You can eat them in any quantity without fear of gaining weight.This is your secret to avoiding hidden hunger.
The only important thing is to avoid starchy vegetables like potatoes.
Recommended low-carb vegetables:
- broccoli;
- Cauliflower;
- spinach;
- Brussels sprouts;
- White cabbage;
- salad;
- cucumbers;
- Celery.
fats
If we eliminate carbohydrates from the diet, which are the main source of energy in the body, it is important to increase the intake of another source of energy from nature - fats.
Recommended healthy fats:
- olive oil;
- linseed oil;
- coconut oil;
- Avocado;
- Butter;
- Nuts.
Include the following types of fats in every meal and don't be afraid to gain weight:Limiting carbohydrates and fats while dieting is a recipe for failure, because you will not get enough energy, and therefore will not be able to keep the described diet for a long time.
Build each meal around protein, non-starchy vegetables, and healthy fats.
4. Exercise to boost your metabolism
No, you don't have to run.MoreoverRunning is not the most effective sport for losing weight, as is generally accepted.
In general, if you compare a proper diet and sports, the first, as shown above, is much more important for losing weight.
-What are the best sports for fast weight loss?
Those and thosethe rate of internal metabolism is maximally activated.
Basically, any physical activity is beneficial, but high-intensity interval training (HIIT) and strength training are the most effective for losing weight.They significantly stimulate the rate of internal metabolism, which decreases when you lose 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 about 70% of daily calories: the higher the metabolism, the more calories are burned.
In addition, training helps to strengthen and increase muscle mass: the more muscle mass, the more calories are needed to maintain it, the less of them are converted into fat.
The higher your internal metabolism, the faster you will lose weight;High-intensity interval training (HIIT) and strength training will increase your metabolism for up to 2 days
Does it make sense to count calories when losing weight?
No.
It is important to understand what foods you can eat and what should be excluded: the basis should be protein, healthy fats and non-starchy vegetables, and you should try to limit the amount of simple carbohydrates.
Sugar and fructose are particularly harmful for weight loss.They not only carry "empty" calories, but also cause changes in the body at the hormonal level, which provoke excesses and cause a large number of diseases.
Take one fasting day a week
Fanaticism is rarely useful.Now that we have found out how to lose weight quickly, it is important to realize that infrequent indulgences will not harm yourself.
On any diet, especially in the beginning, when your normal lifestyle changes,You can give yourself a "fasting" dayif you can eat more carbohydrates and familiar foods.Without fanaticism, of course.
Such a day is usually 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 appetite with all-natural foods: oatmeal, rice, potatoes, sweet potatoes, fruit.
And it is better not to do this more than once a week.The more often, the less fast the weight loss process will be.
It is important to understand:A cheat meal day is allowed during weight loss, but is by no means necessary..During this, your weight may increase slightly, but mainly because of the fluid that will "disappear" 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 fast can you lose weight?
On the low-carb diet described aboveYou can lose about 1-4 kg per week, sometimes more, sometimes less.
The more overweight you areand the fewer attempts to lose weight in the past,the faster you will lose weight.
A scientific experiment showed that a low-carbohydrate diet (~50 g per day)helps you lose weight much fastersuch as a fat-restricted diet (30% of total calories).Over the course of 6 months, obese women lost an average of 8 kg on a low-carb diet and 4 kg on a low-fat diet.
What is interesting is that in the experiment the women who ate low carbohydrates ate as many other permitted foods as they wanted.Those.they did not have to fight against the faint feeling of hunger.But as a result, the calorie content of their food per day decreased by about 500 calories compared to the usual.
The principle "eat as much as you want" is the basis of the Dukan protein diet.But carbohydrates are excluded from the list of allowed foods.
Look at the graph below: it's a good illustration of how quickly you can lose weight simply by eating less carbohydrates.
How fast can you lose weight by limiting carbohydrates in your diet: the vertical axis is body weight, the horizontal axis is time in weeks;The bottom graph is the rate of weight loss on a low-carb diet, the top is the rate of weight loss on a low-fat diet.
During the first few weeks you may feel low in energy, as your body needs time to adjust from carbohydrates as an energy source to fats.
After that, your well-being will improve significantly, as will your health.
Scientists say that a low-carb diet improves blood sugar levels, reduces the concentration of bad cholesterol and increases the concentration of good cholesterol and normalizes blood pressure.
How fast you lose weight on a low-carb diet depends on many factors.The average weight loss is 1-4 kg per week