The theme of weight loss is almost infinite.In recent years, the question of "how to quickly say goodness to fat" is increasingly sounding in the most versatile corners of our enormous homeland.
It is comfortable for someone to live with extra pounds, someone interferes with someone.After all, excess fat mass is not only beautiful but also causes health problems (joints, vessels, heart, shortness of breath, hormonal changes, diabetes, etc.).
Every person who has excess weight wants to build quickly and forever.It's a golden dream that is almost unrealistic.Bouquet of request on the Internet: How to lose weight quickly 10 kg per week?I wonder how a person imagines such a magical transformation?
It turns out that you need to lose weight almost 1.5 kg per day!What are these people going to lose weight?Hope, fat?Now count: one gram of fat 9 kcal.That is, for losing 1.5 kg, you need to burn 13500 kcal per day!
Did you realize this huge figure?I hope you understand that it is impossible to lose so much fat a day.Physically impossible.By no means.Therefore, I will not write utopian dreams here about such fast weight loss.
I think there are people who really managed to make 10kg in a week at any mono diet.But here's the question: What weight did these people lose?In our body, in addition to fat, there are also water and muscles (well, bones).Since it is impossible to lose weight so quickly, with a strict diet, the muscles (and water in these muscles, primarily).
Now I will reveal a secret that is very well known.Muscles are the main consumer of energy, that is, KCal.One kilo of muscle burns 30 kcal per day.Fat practically does not burn energy.So, as soon as you lose your muscles, KCal has started to automatically burn less.
Imagine such a picture.Before starting a diet, your weight was 70 kg.From this weight, 25 kg of fat and 45 kg of muscles (in this situation, people will have the first degree of overweight).For the diet, people quickly lost 10 kg.He stands on the scales and grows on this result.But these 10kg - 5 kg it went with muscles and 5 kg of fat.After a diet, a person returns to a normal diet.
If earlier its muscles are burned daily 45*30 = 1350 kcal per day, now they are burning 40*30 = 1200 kcal.The difference is 150 kcal per day.That is, it is no longer burning 150 kcal, but is deposited in fat racks.And 150 kcal is 16 gr.Fat.Every day this person acquires 16 gr.Fat.It will recover 480 g per month, and in one year it will be heavier than 5.760 kg.And it takes into account that he does not eat excess, so to speak, minimal assignment.
A few years later (but probably even before), this person will pick up 10kg and still want to go on a diet.And everything will happen again, only after this diet of the muscles it will remain less, so it will increase faster.So, with each new diet, the weight returns faster and faster.
After a few diets, people can weight the same 70 kg, but now it will not have 45 kg, but 30 kg.And the fat will be all 40 kg.And it's already 4 degrees of obesity.
Of course, I am very exaggerated, but in fact it happens.Therefore, in fact, not only weight is important in kilograms.In particular, the ratio of fat and muscle tissues.The fat is lighter and more voluminous, and the muscles are more dense and heavy.This person from the example, at the beginning of his exploitation, seemed more customized with a weight of 70 kg.After years and after a few diets with the same weight, it looks more voluminous as the ratio of fat and muscles has changed.I recommend measuring the volume when losing weight and not hanging in 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 can turn.There are many different diets on the internet that promise wonderful results.We recommend that you do not protect them blindly, but also turn on your head.If necessary, ask questions in the comments, I really answer.
The best way to lose weight is to protect proper nutrition.But I must immediately say that proper nutrition will not be possible to lose weight quickly.The kilograms of departure 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 leaves it.A good indicator is 10-15% of the starting mass per month.That is, you can lose 10-15 kg of proper meal in 3 months and 60 kg-6-9 kg.
Also, the age of weight loss is affected by age (older people - slowly metabolism - kilograms slowly), gender (men lose weight faster), physical activity (spend more calories - lose weight faster).
But there are situations where you need to lose weight faster.And this can be done if you follow the power circuit described below.The main thing when losing weight is to maintain muscles and lose fat.And this can be achieved in case of removal from the menuCarbohydrates.
Carbohydrates are a major source of energy.All calories from carbohydrates must be spent.As I have already written, the main consumer of energy is muscle.In addition to them, the brain needs energy, heart.If you have not spent the calories that come from carbohydrates, then this energy is fed in the reserve in the form of fat.And only a small portion of carbohydrates stored in the liver as glycogen.
Glycogen is spent by the body when it first has no calories for life.Secondly, the energy stretches from the muscles (if the protein does not have enough).And only then does the fat begin to split.From this we can conclude: With short -term physical effort, you cannot lose weight.Because the first body will spend glycogen whose reserves are renewed after eating.
The fat begins to split only 40 minutes after cardio load (launch, bike, etc.).
To lose weight quickly, you need to fulfill these conditions:
- Carbohydrates Remove from diet, leave only low screw vegetables
- Increase the amount of protein in the menu (approximately 1.5 g of protein weight 1 kg weight)
- Make sure you drink 2-3 liters of clean water per day
- Enter bran or fiber in a diet
- Include healthy omega -3 fats in the diet
- Engage in physical effort, preferably strength that strengthens muscles
These are the conditions under which you can quickly lose weight, but at the same time maintain health.
And now I will write about these points in more detail.
We open carbohydrates from the menu - the first step to lose weight rapidly
First of all, you need to understand that carbohydrates in cells are a major source of excess fat accumulation.When you stop eating carbohydrates, the body will start to get the energy you need if you support the muscles with sufficient protein foods.The first answer to the question: How to quickly lose weight is a great deal of carbohydrate.
It may seem that this is a protein diet.But it is not entirely true.I have already written about the Dukan diet where you need to eat one 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, or difficult.They are divided into glucose for a long time and do not cause sugar jumping.
I will briefly write 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 it gets too much at the same time with simple carbohydrates), the pancreas begins to actively secretion of insulin.Insulin is responsible for sending glucose as a source of energy to sending cells.It turns excess glucose fat because excess sugar in the blood has a very negative effect on the vessels.
When excess sugar is removed in the blood, the body feels hunger, it lacks energy.And we want to eat again.And itself reaches fast carbohydrates.And everything is repeated again: a sharp jump in blood sugar - Excessive energy treatment in the reserve - a feeling of hunger.So carbohydrate dependence develops when a person simply cannot do without a fast carbohydrate source.
To stop this vicious circle, you have to start the day right.In the morning, make sure that for breakfast.When losing weight from diet, we remove all carbohydrates except vegetables (you can not eat grains, pasta, potatoes, fruits, starch vegetables - beans, lentils), afterFor breakfast, eat curd with herbs and fresh vegetables or vegetables.Vegetables in one meal should be at least 250 g.You can and 300 gr.That is, that day you need at least a kilo of fresh vegetables.
Curd you can eat 150 g at a time.
Choose a variety of vegetables, preferably different colors.In winter it can be carrots, beets, cabbage, herbs.You can also use frozen vegetables and slightly put them in a pan or steam (zucchini, pepper, eggplant, patch beans, green peas, broccoli, colored cabbage, etc.).
Second Step to Lose weight: Eat more protein
Protein is a mandatory component of fast weight loss.You need to support muscle mass.Squirrel should eat at least 1.5 grams of weight.
What products should you get from the desired protein?You can eat lean meat, chicken, turkey, sweat (ventricles, hearts, tongue), seafood (shrimp, squid, mussels, octopuses, etc.), any fish, dairy products (kefir, milk, cottage cheese), soy, soy, soy, soy, soy, soy, soybean products.