The issue of losing weight is almost endless.And in recent years, the question "How to say goodbye to fat" sounds more and more in the most diverse corners of our vast homeland.
It is comfortable for someone to live with additional kilograms, and someone interferes with someone.After all, excess fat mass is not only beautiful, but also leads to health problems (joint pain, glasses, heart, lack of breath, hormonal changes, diabetes, etc.).
All overweight people want to build quickly and forever.This is such a golden dream that it is almost unrealistic.On the Internet, a lot of requests: How to lose weight quickly in 10 kg per week?I wonder how a person imagines such a magical transformation.
It turns out that you must lose weight at almost 1.5 kg per day!What will these people lose weight?I hope, fat?Now count: in a gram of 9 kcal fat.That is, to lose 1.5 kg, you must burn 13500 kcal per day!
Did you realize this great figure?I hope you understand that it is simply impossible to lose so much fat per day.Physically impossible.By no means.Therefore, I will not write utopian dreams with such a fast weight loss here.
I think there are people who really managed to turn 10 kg in a week in any mono-dieta.But the question arises here: what have these people lost?In our body, in addition to fat, there are also water and muscles (well, bones).Since it will not be possible to lose so fast weight, with a strict diet, the muscles (and the water that is in these muscles are first).
Now I will reveal a secret that is too well known.The muscles are the main energy consumers, that is, Kcal.A kilogram of muscles burns approximately 30 kcal per day.Fat does not burn energy practically.So, as soon as he lost his muscles, the Kcal began to burn automatically less.
Imagine such an image.Before the diet, its weight was 70 kg.From this weight, 25 kg explained fats and 45 kg by muscles (in this situation, a person will have the first degree of obesity).For a diet, a person quickly lost 10 kg.It is found in the balance and rejoices with this result.But of these 10 kg - 5 kg was with muscles and 5 kg of fat.After the diet, a person returns to his usual diet.
But, if their muscles burned daily 45*30 = 1350 kcal per day, now burn 40*30 = 1200 kcal.The difference is 150 kcal per day.That is, these 150 kcal no longer burn, but are deposited in grease hangars.And 150 kcal are 16 gr.fat.Every day this person is winning 16 gr.fat.Per month, it will recover in 480 gr., And in a year it will be heavier than 5,760 kg.And this is provided that it does not eat excess, so to speak, the minimum task.
After a couple of years (but most likely even before), this person will collect 10 kg and again want to make a diet.And everything will happen again, only after this muscles diet will remain even less, respectively, will increase weight faster.And so, with each new diet, the weight returns more and faster.
After several diets, a person can weigh the same 70 kg, but now he will not have 45 kg, but 30 kg.And the fat will be 40 kg.And this is already 4 degrees of obesity.
Of course, I am very exaggerated, but in reality it happens.Therefore, in fact, not only the weight in kilograms is important.Namely, the relationship of fat and muscle tissues.Fat is lighter and more bulky, and muscles are dense and heavy.This man of the example at the beginning of his exploits with a weight of 70 kg seemed more in shape.After years and several diets with the same weight, it looks more bulky, because the fat and muscles ratio has changed.I advise you to measure the volumes when losing weight and that it is not sighted.
How to lose weight quickly and right at home
I hope you read the previous information about the diets.Because it is very important to understand what several experiments can become themselves.There are many different diets on the Internet that promise wonderful results.I advise you not to follow them blindly, but that you turn in your head.If necessary, ask questions in the comments, I will definitely answer.
The best way to lose weight is to adhere to adequate nutrition.But I must immediately say that in adequate nutrition it will not be possible to lose weight.The game of kilograms will be soft, approximately 0.5-1 kg per week.
The speed of losing weight will depend on the initial weight: the higher, the faster it comes out.A good indicator is less than 10-15% of the initial mass in 3 months.That is, with a weight of 100 kg in 3 months, it can lose 10-15 kg in adequate nutrition and with a weight of 60 kg-6-9 kg.
In addition, the age of losing weight is affected by age (the higher the person, the slower the metabolism, the kilograms are slower), gender (men lose weight faster than women), physical activity (spends more calories, loses weight faster).
But there are situations where you need to lose weight faster.And this can be done if it adheres to the food circuit described below.The main thing when weight loss is to keep the muscles and lose fat.And this can be achieved if eliminated from the menuCarbohydrates.
Carbohydrates are the main source of energy.All calories that were obtained from carbohydrates should be spent.As I wrote, the main consumer of energy is muscles.In addition to them, the brain needs energy, the heart.If you have not spent those calories that come from carbohydrates, then this energy is frightened in fat form.And only a small part of the carbohydrates stored in the liver as glycogen.
The body spends glycogen when it lacks calories for life in the first place.Second, energy extends from the muscles (if the protein does not have enough).And only then the fat begins to separate.From this we can conclude: with a short -term physical effort, it cannot lose weight.Because first the body will spend glycogen, whose reserves will resume after eating.
Fat begins to divide only after 40 minutes of cardiovascular loads (running, cycling, etc.).
To lose weight quickly, you must meet these conditions:
- Remove carbohydrates from the diet, leaving only low carbohydrates
- Increase the amount of protein in the menu (approximately 1.5 g. Protein per 1 kg of weight)
- Be sure to drink 2-3 liters of clean water per day
- Include bran or fiber in the diet
- Include omega-3 healthy fats in the diet
- Participate in physical effort, preferably power, that strengthens the muscles
These are conditions under which you can lose weight quickly, but at the same time maintain health.
And now I will write in more detail about these points.
We eliminate menu carbohydrates: the first step towards rapid weight loss
First, you must understand that carbohydrates are the main source of accumulation of excess fat in cells.When carbohydrates stop eating, the body will begin to take the necessary energy of fat, if at the same time support the muscles with a sufficient amount of protein foods.The first answer to the question: How to lose weight is quickly limiting carbohydrates.
It may seem that this is a protein diet.But this is not entirely true.I already wrote about Dukan's diet, where you need to eat a protein.
Vegetables remain here as a fiber source, vitamins and minerals.Also in vegetables there are carbohydrates in small quantities, but these carbohydrates are slow, that is, the complexes.They are divided into glucose for a long time and do not cause sugar jumps.
I will write in summary what happens when simple carbohydrates (sweets, flour, potatoes, white rice) enter the body.These carbohydrates have a short chain, so they divide very quickly into glucose molecules.When glucose enters the bloodstream (and becomes a lot simultaneously with simple carbohydrates), the pancreas begins to actively secrete insulin.Insulin is responsible for sending glucose, as a source of energy, to send to cells.It converts excess glucose into fat, because excess blood sugar affects vessels very negatively.
When excess blood sugar is eliminated, the body feels hungry, it lacks energy.And we want to eat again.And the hand itself looks for fast carbohydrates.And everything is repeated again: an acute jump in blood sugar, processing excess energy in reserve fat, a feeling of hunger.Then, the dependence on carbohydrates develops when a person simply cannot do without any fast carbohydrate source.
To interrupt this vicious circle, you must start the day correctly.In the morning, be sure to have breakfast.Since during diet weight loss, we eliminate all carbohydrates, except vegetables (you can't eat cereals, pasta, potatoes, fruits, starch vegetables (beans, lentils), thenFor breakfast, eat cottage cheese with fresh vegetables and vegetables with vegetables.Vegetables in a meal should be at least 250 g.You can and 300 gr.That is, one day you need to eat at least a kilogram of fresh vegetables.
The cottage cheeseon while eating 150 g., A tomb of 3 eggs or 1 whole egg and 3 proteins can be made.
Choose a variety of vegetables, preferably different colors.In winter, it can be carrots, beets, cabbage, vegetables.You can also use frozen vegetables and stew them a little in a pan or steam (zucchini, pepper, eggplant, patch beans, green peas, broccoli, color cabbage, etc.).
The second step towards weight loss: eating more proteins
Protein is a mandatory component of rapid weight loss.It is needed to support muscle mass.The squirrel needs to eat at least 1.5 grams per kilogram of weight.
What products do the desired protein from?You can eat lean meat, chicken, turkey, spoils (ventricles, hearts, tongue), seafood (shrimp, squid, mussels, octopus, etc.), any fish, dairy products (kefir, milk, cabin hunt), eggs, soy products (tofu, soy milk, flesh of I am).