There are many ways to lose weight fast.They differ:
- degree of damage to health;
- "body parts" that cause weight loss;
- necessary willpower to maintain the chosen weight loss strategy.
Below, we'll look at four principles of proper 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.
Super fast weight loss methods and the associated RISKS
In order not to be disappointed by the unwarranted fascination with the title of this article, let's clear up right now.
First, very rapid weight loss is ALWAYS a health risk.When we say super fast, we mean, for example, tens of kilograms per week.
Second, not everything we understand about weight loss is related to reducing fat ballast in the body.
The most common question "how to lose weight quickly?" is understood as "seeing a different number on the scale in a short period of time (usually a few days) or fitting into smaller pants/dresses since youth."
The weight of the body and the volume of its individual parts during weight loss can change at least due to:
- reduce the amount of fat in the body;
- destruction of muscle mass;
- reduction of muscle cell volume;
- removal of fluids from the subcutaneous layers.
Which of these methods is right for you?
Lose weight very quickly.(thus changing the readings of the scale down) it is possible to remove excess fluids from the body, for example, with the help of diuretics, which are actively used by professional athletes to dry the body.
The cost of emission is the risk of serious side effects, including death.Diuretics belong to the class of one of the most dangerous sports chemicals.
Currently, the fashionable detox diet also belongs to the class of fast weight loss diets.This is one of the reasons for its popularity.
But what accounts for the weight changes on this diet?As a result of the same loss of fluids 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: they increase the amount of fluid removed from the body.
We have presented three examples of very fast weight loss that really work.Their main feature isthe effect is very short-term, the percentage of fat does not change and there is a huge damage to health: Weight returns to normal within days as soon as you come off the diet.
So, from all the above, it is important to understand the following points:rapid weight loss (say 10 kg per week) is almost impossible due to fat mass.
In addition, the speed of weight loss is highly dependent on individual body parameters.A person weighing 150 kg and 40% body fat can tell you how they lost 7 kg in a week, but for you at 65 kg and 15% body fat, 7 kg can only be achieved in six months with the same methodology...
Therefore.
Below we will introduce scientifically based principles of proper weight loss, following 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 muscle mass and even increase it;
- create a rhythm of life for yourself that you can constantly follow.
Known methods of extremely fast weight loss are associated with huge health risks.In addition, they do not burn fat, but only remove water from the body
How to lose weight quickly and without harming health?Basic principles
1. Reduce your calorie intake
Losing weight should always start there.
According to scientists, too many calories are the number one cause of obesity in our society.But they persistently try to prove to us that we do not exercise enough...
Most often, it is the manufacturers of unhealthy foods that promote a healthy lifestyle, emphasizing the need to be physically active.This is how they divert our attention from the real cause of obesity - their products.
When studying African tribes that spend the whole day on the road, researchers found that the level of energy consumption of their representatives is not much different from that of office workers in developed countries.
This is not to say that Africans do not move much.No.
Justthe amount of calories burned during physical movements is very low, only about ~20% of daily energy expenditure: if hunters from Africa spend, say, about 500 Cal per day (only for movement), then an office worker about 200 Cal.A difference of a few hundred calories is insignificant.
So, the basic rule of slimming is as follows: the body begins to burn fat when we get fewer calories from food than are needed to support life processes.This is called a calorie deficit.
With certain caveats, this statement is true:The bigger the calorie deficit, the faster you will lose weight.
Main disclaimer:The greater the calorie deficit, the greater the risk of health problems.
Recommended calorie restriction -300-500 Calfrom basal metabolism.
The first rule of weight loss: reduce the number of calories you consume;The bigger the calorie deficit, the faster you can lose weight
2. Eliminate carbohydrates from your diet
Carbohydrates (sugars and starches) stimulate the release of the hormone insulin, whose job it is to control blood sugar levels.It does this by transferring excess glucose to storage: glycogen and fat.
If you don't live an active lifestyle, consider that all desserts just go to fat.
When the level of insulin in the body is low, conditions are created to actively use fat for energy..To achieve this, you simply need to eat less carbohydrates.
The vast majority of diets are based on this principle, including intermittent fasting, the ketogenic diet, and the Dukan protein diet.
When insulin levels drop, the other weight loss mechanism mentioned at the beginning kicks in: the kidneys remove excess sodium from the body, which binds water.What does it affect?The thickness of the skin fold decreases.
Diuretics used by professional athletes to dehydrate the body are based on this principle: these drugs also remove sodium and allow for very lean muscle relief.
Although diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction because the body just gets rid of themexcesssodium
Just eliminate carbohydrates from your diet and you will lose weight quickly;At the same time, the appetite will decrease, 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.
Each meal should include protein, healthy fats, and low-carb vegetables.This combination will provide the necessary 20-50 g of carbohydrates for rapid weight loss, without the need for accurate calculations using formulas and calculators, and will also provide a sufficient amount of vitamins and minerals.
Eating protein is essential for weight loss for several reasons:
- Proteins have a thermogenic effect, i.e.80-100 calories increase the rate of internal metabolism.A little, but still.
- Protein food is better satiated, reduces appetite and the desire to snack during the day.We talked about this in the materials about the benefits of cottage cheese and eggs for weight loss.
- Protein prevents the breakdown of muscle mass on 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, they are also high in fiber and water, which fill the stomach and keep you full, and they are very low in calories.You can eat them in any quantity without fear of gaining weight.This is your secret to avoiding harmful hunger.
The only important thing is to avoid starchy vegetables like potatoes.
Recommended low-carb vegetables:
- Broccoli;
- Cauliflower;
- Spinach;
- Brussels sprouts;
- White cabbage;
- salad;
- Cucumber;
- Celery.
Fats
When we eliminate carbohydrates from our diet, which are the body's primary source of energy, it is important to increase our intake of another natural source of energy, fat.
Recommended healthy fats:
- olive oil;
- linseed oil;
- coconut oil;
- avocado;
- butter;
- nuts
Include these types of fat in every meal and don't be afraid to gain weight:Restricting carbs and fat on a diet is a recipe for failure, because you will not get enough energy, so you will not be able to follow the described diet for a long time.
Build protein, non-starchy vegetables and healthy fats at every meal.
4. Exercise to boost your metabolism
No, you don't have to run.In additionRunning is not the most effective sport for weight loss, as is commonly believed.
In general, if you compare proper nutrition and exercise, the former, as shown above, is much more important for weight loss.
-What are the best sports for quick weight loss?
Those in whichthe 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 weight loss.They significantly stimulate the rate of internal metabolism, which falls during weight loss.
The stimulated metabolic state during both interval training and strength training can last up to 2 days.
According to scientific data, metabolism accounts for about 70% of daily calories: the higher the metabolic rate, 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 they are converted into fat.
The higher your internal metabolic rate, the faster you will lose weight;High Intensity Interval Training (HIIT) and strength training boost metabolism for up to 2 days
Does counting calories make sense when losing weight?
No.
It's important to understand what foods you can and can't include: protein, healthy fats and non-starchy vegetables should be the basis, and simple carbohydrates should be limited.
Sugar and fructose are especially bad for weight loss.They are not only "empty" calories, but also cause changes in the body at the level of hormones, which provoke overeating and cause many diseases.
Have one fasting day per week
Fanaticism is rarely helpful.Now that we have figured out how to lose weight quickly, it is important to realize that infrequent indulgences will not harm you.
When following any diet, especially at the beginning, when the usual lifestyle changes,You can give yourself one "fast" daywhen you can eat more carbs 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.
As for carbohydrates, satisfy your appetite with whole, natural foods: oatmeal, rice, potatoes, sweet potatoes, fruit.
And it is better to do it no more than once a week.The more often, the slower the weight loss process will be.
It is important to understand:A cheat meal day is allowed during weight loss, but by no means necessary..You may gain a little weight during it, but it's mostly due to fluid that will "disappear" over the next few days.
When losing weight, one fasting day per week is allowed, when you can eat more carbohydrates and familiar foods.
How fast can you lose weight?
Following the low carb diet described aboveyou can lose about 1-4 kg per week, sometimes more, sometimes less.
The more overweight you areand as few weight loss attempts as possible in the past,the faster you will lose weight.
One scientific experiment showed that a low-carbohydrate diet (~50 g per day)helps to lose weight much fasterthan on a fat-restricted diet (30% of total calories).Over 6 months, obese women lost an average of 8 kg on a low-carb diet and 4 kg on a low-fat diet.
Interestingly, during the experiment, those women who ate low carbohydrates were allowed to eat as much of the other allowed foods as they wanted.Those.they didn't have to fight the debilitating feeling of hunger.However, this reduced their food calorie intake by approximately 500 calories per day compared to normal.
The "eat as much as you want" principle is the basis of the Dukan protein diet.However, carbohydrates are not included in the list of permitted foods.
Take a look at the graph below: it's a good example of how quickly you can lose weight just by eating less carbs.
How fast can you lose weight by limiting the amount of carbohydrates in your diet: vertical axis - body weight, horizontal - time in weeks;The bottom graph shows the rate of weight loss on a low-carb diet, the top graph shows the rate of weight loss on a low-fat diet.
In the first few weeks, you may experience a lack of energy as your body needs time to adjust from using carbohydrates as an energy source to fat.
After that, your well-being will improve significantly, as will your health.
Scientists claim that a low-carb diet improves blood sugar levels, lowers bad and increases good cholesterol, and normalizes blood pressure.
How fast you can lose weight on a low-carb diet depends on many factors.The average rate of weight loss is 1-4 kg per week