The topic of weight is almost endless.And in recent years, the question "How to quickly say goodbye to fat" in the most diverse corners of our huge motherland sounds increasingly sounding.
It is convenient for someone to live with additional kilograms, and someone is bothering someone.After all, excess fat masses are not only not beautiful, but also leads to health problems (painful joints, vessels, heart, shortness of breath, hormonal changes, diabetes, etc.).
All people who are overweight want to build quickly and forever.This is such a golden dream that is almost unrealistic.A number of inquiries on the Internet: How can you lose weight quickly by 10 kg per week?I wonder how a person imagines such a magical transformation.
It turns out that you have to lose weight at almost 1.5 kg per day!What will these people lose?I hope fat?Now count: in a gram of fat 9 kcal.That means losing 1.5 kg, you have to burn 13,500 kcal a day!
Did you recognize this huge figure?I hope you understand that it is simply impossible to lose so much fat a day.Physically impossible.Under no circumstances.Therefore, I will not write utopian dreams of such a rapid weight loss.
I think there are people who really managed to become 10 kg on a mono diet in a week.But here the question arises: What have these people lost?In our body there is also water and muscles (good, bones).Since it will not be possible to lose weight with a strict diet so quickly, the muscles (and water that are in these muscles) are.
Now I will reveal a secret that is too well known.Muscles are the main consumers of energy, ie Kcal.One kilogram of muscles burns about 30 kcal a day.Fat practically does not burn energy.As soon as you have lost your muscles, the KCAL automatically started to burn less.
Imagine such a picture.Before diet, their weight was 70 kg.From this weight, 25 kg of fat and 45 kg per muscles made it out (in this situation a person has the first degree of obesity).For a diet, one person quickly lost 10 kg.He stands on the scales and is happy about this result.But of these 10 kg - 5 kg it went with muscles and 5 kg fat.After diet, a person returns to their usual diet.
But if his muscles used to burn daily 45*30 = 1350 kcal a day, they now burn 40*30 = 1200 kcal.The difference is 150 kcal per day.This means that these 150 kcal are no longer burned, but are deposited in fat hangars.And 150 kcal 16 gr. Fat.This person wins 16 g every day.fat.It will be 480 g per month and 5.760 kg in one year.And this is provided that it is not excess, so to speak, the minimum task.
After a few years (but most likely even earlier), this person will pick up 10 kg and do a diet again.And everything will happen again, only after this diet of muscles will he remain even less, it will gain weight faster.And so the weight returns faster and faster with every new diet.
After several diets, one person can weigh the same 70 kg, but now he does not have 45 kg, but 30 kg.And the fat will be every 40 kg.And that's already 4 degrees obesity.
Of course I am very exaggerating, but in reality it happens.In fact, the weight in kilograms is not only important.Namely the ratio of fat and muscle tissue.Fat is lighter and more voluminous, and the muscles are denser and heavier.This man from the example at the beginning of his heroic deeds with a weight of 70 kg saw fit.After years and several diets with the same weight, it looks more voluminous because the ratio of fat and muscles has changed.I recommend that you measure the volumes when losing weight and not to hang up by weight.
How to lose weight quickly and directly at home
I hope you read the previous information about diets.Because it is very important to understand which experiments can become of yourself.There are many different diets on the Internet that promise wonderful results.I recommend you not to follow you blindly, but to turn on your head.If necessary, ask questions in the comments, I will definitely answer.
The best way to lose weight is to stick to the right nutrition.But I have to say immediately that the right nutrition is not possible to lose weight quickly.The departure of kilogram is smooth and about 0.5-1 kg per week.
The weight speed depends on the initial weight - the larger it is, the faster it leaves.A good indicator is minus 10-15% of the initial mass in 3 months.This means that with a weight of 100 kg in 3 months, you can lose 10-15 kg with the right diet and with a weight of 60 kg-6-9 kg.
In addition, the age of weight is influenced by age (the older the person - the slower the metabolism - kilogram slower), gender (men lose weight faster than women), physical activity (more calories spend - they lose weight faster).
But there are situations in which you have to lose weight faster.And this can happen if you stick to the circuit below.The main thing is when weight loss maintains the muscles and lose fat.And this can be achieved if they are removed from the menuCarbohydrates.
Carbohydrates are the main source of territory.All calories received from carbohydrates must be spent.As I already wrote, the main consumer of energy is muscles.In addition to them, the brain needs energy, the heart.If you have not spent these calories from carbohydrates, this energy is released into reserve in the form of fat.And only a small part of the carbohydrates stored in the liver as glycogen.
Glycogen is issued by the body if he lacks calories for life at all.Second, the energy extends out of the muscles (if the protein does not have enough).And only then does the fat begin to split.From this we can come to the conclusion: With short -term physical exertion, you cannot lose weight.Because first the body will output glycogen, the reserves of which will be resumed after eating.
Fat only splits after 40 minutes of cardio loads (running, cycling, etc.).
To lose weight quickly, you must meet these conditions:
- Remove carbohydrates from nutrition and only leave low carbohydrate vegetables
- Increase the amount of protein in the menu (approx. 1.5 g protein per 1 kg weight)
- Make sure to drink 2-3 liters of clean water a day
- Include bran or fiber into the diet
- Add healthy omega-3 fats into the diet
- Approach on physical exertion, preferably strength that strengthens the muscles
These are conditions under which you can quickly lose weight but at the same time maintain health.
And now I'm going to write more about these points.
We remove carbohydrates from the menu - the first step towards fast weight loss
First of all, you have to understand that carbohydrates are the main source for accumulation of excess fat in cells.When you stop eating carbohydrates, the body takes the necessary energy out of fat if you at the same time support the muscles with a sufficient amount of protein food.The first answer to the question: How to lose weight quickly is to severely limit carbohydrates.
It may seem that this is a protein diet.But that's not quite true.I have already written about Dukan's diet where you have to eat a protein.
Vegetables remain as a source of fiber, vitamins and minerals.There are also carbohydrates in small quantities in vegetables, but these carbohydrates are slow, ie complexes.They split into glucose for a long time and do not provoke sugar jumps.
I will briefly write about what happens when simple carbohydrates (sweet, flour, potatoes, white rice) enter the body.These carbohydrates have a short chain, so they are divided into glucose molecules very quickly.When glucose penetrates into the bloodstream (and simple carbohydrates get a lot at the same time at the same time), the pancreas begins to be active.Insulin is responsible for sending glucose as an energy source for sending to cells.It turns excess glucose into fat, since excess blood sugar affects the vessels very much.
When excess blood sugar is removed, the body feels hungry, it lacks energy.And we want to eat again.And the hand itself reaches for fast carbohydrates.And everything is repeated again: a sharp jump in blood sugar - processing of excess energy in fat in the reserve - a feeling of hunger.So a carbohydrate dependency develops if a person simply cannot do without the source of fast carbohydrates.
To interrupt this vicious cycle, you have to start the day properly.Make sure you have breakfast in the morning.Since we have removed all carbohydrates out of vegetables while losing weight (you cannot eat muesli, pasta, potatoes, fruit, starchy vegetables - beans, lentils), then thenFor breakfast, eat cottage cheese with vegetables and fresh vegetables or omelet with vegetables.Vegetables in a meal should be at least 250 g.You can and 300 g.That means you have to eat at least one kilogram of fresh vegetables.
Cottage cheese at a time you can eat 150 g, omlet can consist of 3 eggs or 1 whole egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In winter it can be carrots, beets, cabbage and greens.You can also use frozen vegetables and immerse yourself in a pan or steam (zucchini, pepper, eggplants, patch beans, green peas, broccoli, colored cabbage, etc.).
The second step towards weight loss: eat more protein
Protein is an mandatory component of the fast weight loss.It is necessary to support muscle mass.Squirrels have to eat at least 1.5 grams per kilogram of weight.
From which products from which the desired protein can be removed?You can eat lean meat, chicken, turkey, turkey (ventricular, heart, tongue), seafood (shrimp, inkfish, mussels, inkfish, etc.), all fish, dairy products (kefir, milk, cottage cheese), eggs, soy products (tofu, soy milk, soy milk) eat.