The subject of weight loss is almost endless.And in recent years, the question "how to say goodbye quickly" 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 causes health problems (painful joints, vessels, heart, shortness of breath, hormonal changes, diabetes, etc.).
Everyone overweight want to build quickly and forever.It is a golden dream that is almost unrealistic.On the Internet, a lot of requests: how to lose weight quickly 10 kg per week?I wonder how a person imagines such a magical transformation?
It turns out that you have to lose weight of almost 1.5 kg per day!What will these people lose weight?I hope, big?Now count: in a gram of 9 kcal fat.In other words, to lose 1.5 kg, you must burn 13,500 kcal per day!
Have you made this huge silhouette?I hope you understand that it is simply impossible to lose so much fat per day.Physically impossible.Certainly not.Therefore, I will not write utopian dreams of such rapid weight loss here.
I think there are people who have really managed to become 10 kg in a week on any mono-rusing.But the question arises here: what have these people have lost weight?In our body, in addition to fat, there is also water and muscles (well, bones).Since it will not be possible to lose weight so quickly, with a strict diet, the muscles (and the water that are in these muscles are first).
Now I'm going to reveal a too well known secret.Muscles are the main energy consumers, that is to say Kcal.One kilogram of muscles burns about 30 kcal per day.Fat does not burn energy practically.So, as soon as you have lost your muscles, the Kcal started to burn automatically less.
Imagine such an image.Before the diet, your weight was 70 kg.From this weight, 25 kg represented fat 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.He stands on the scale and is delighted with this result.But on these 10 kg - 5 kg, he continued with the muscles and 5 kg of fat.After the diet, a person returns to their usual diet.
But, if earlier his muscles were burned daily 45 * 30 = 1350 kcal per day, they now burn 40 * 30 = 1200 kcal.The difference is 150 kcal per day.In other words, these 150 kcal are no longer burned, but are deposited in fatty hangars.And 150 kcal is 16 gr.fat.Every day, this person earns 16 gr.fat.Per month, it recovers 480 gr., And in a year, it will be heavier than 5,760 kg.And this is expected that he does not eat excess, so to speak, the minimum mission.
After a few years (but probably even earlier), this person will collect 10 kg and want to follow a diet again.And everything will happen again, only after this muscle diet, it will remain even less, respectively, it will gain weight more quickly.And so with each new diet, the weight returns more and more quickly.
After several regimes, a person can weigh the same 70 kg, but now he will no longer have 45 kg, but 30 kg.And the fat will be every 40 kg.And it's already 4 degree 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 ratio of fats and muscle tissues.The fat is lighter and larger, and the muscles are dense and heavy.This man from the example at the very beginning of his exploits with a weight of 70 kg seemed more fit.After years and several regimes with the same weight, it seems larger, because the ratio of fats and muscles has changed.I advise you to measure volumes when loss of weight and not to be suspended by weight.
How to lose weight quickly and just at home
I hope you read the previous information on the diets.Because it is very important to understand the various experiences on themselves.There are many different diets on the Internet that promise wonderful results.I advise you not to follow them blindly, but to turn on your head.If necessary, ask questions in the comments, I will certainly answer.
The best way to lose weight is to respect good nutrition.But I must immediately say that on good nutrition, it will not be possible to lose weight quickly.The departure of the kilograms will be smooth, approximately 0.5 to 1 kg per week.
The speed of weight loss will depend on the initial weight - the greater it is, the faster it leaves.A good indicator is less than 10 to 15% of the initial mass in 3 months.In other words, with a weight of 100 kg in 3 months, you can lose 10-15 kg on appropriate nutrition and with a weight of 60 kg-6-9 kg.
In addition, the age of weight loss is affected by age (the older the person - the more metabolism - the kilograms go more slowly), sex (men lose weight faster than women), physical activity (spend more calories - you lose weight faster).
But there are situations where you have to lose weight faster.And this can be done if you adhere to the power circuit described below.The main thing when weight loss is to keep muscles and lose fat.And this can be done if deleted from the menucarbohydrates.
Carbohydrates are the main energy source.All calories obtained from carbohydrates must be spent.As I have already written, the main consumer of energy is muscles.In addition to them, the brain needs energy, of the heart.If you have not spent these calories from carbohydrates, this energy is licensed in reserve in the form of fat.And only a small part of the carbohydrates stored in the liver as a glycogen.
Glycogen is spent by the body when there is a lack of calories for life in the first place.Second, the energy extends out of the muscles (if the protein does not have enough).And only the fat begins to separate.From that, we can conclude: with a short -term physical effort, you cannot lose weight.Because first, the body will spend the glycogen, whose reserves will be taken up after eating.
The fat begins to separate only after 40 minutes of cardio loads (race, bicycle, etc.).
To lose weight quickly, you must fulfill these conditions:
- Remove carbohydrates from the diet, leaving only vegetables with low carb
- Increase the amount of protein in the menu (about 1.5 g of protein per 1 kg of weight)
- Make sure to drink 2 to 3 liters of clean water per day
- Include sound or fiber in diet
- Include healthy omega-3 fats in the diet
- engage in physical effort, preferably power, which strengthens muscles
These are conditions in which you can quickly lose weight, but at the same time maintain health.
And now, I will write in more detail on these points.
We delete carbohydrates from the menu - The first step towards quick weight loss
First of all, you should understand that carbohydrates are the main source of excess fat in cells.When you stop eating carbohydrates, the body will start to take the necessary fat energy, if you support the muscles with a sufficient amount of protein food.The first answer to the question: how to lose weight quickly is to considerably limit carbohydrates.
You may seem to you that it is a protein diet.But it is not quite true.I have already written on the diet of Dukan, where you need to eat a protein.
The vegetables remain here as a source of fibers, vitamins and minerals.Also in vegetables, there are carbohydrates in small quantities, but these carbohydrates are slow, that is to say carbohydrates, that is to say carbohydrates.They divide into glucose for a long time and do not cause sugar jumps.
I will write in short 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 blood circulation (and it gets 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 transforms excess glucose into grease, because an excess of blood sugar affected the vessels very negatively.
When excess blood sugar is eliminated, the body feels hunger, it lacks energy.And we want to eat again.And the hand itself reaches rapid carbohydrates.And everything is repeated again: a net jump of blood sugar - treatment of excess energy in fats in the reserve - a feeling of hunger.The dependence of carbohydrates therefore develops when a person simply cannot be done without any source of rapid carbohydrates.
To interrupt this vicious circle, you must start the day correctly.In the morning, be sure to have breakfast.Since during the weight loss of the diet, we have removed all the carbohydrates with the exception of vegetables (you cannot eat cereals, pasta, potatoes, fruits, starchy vegetables - beans, lentils), thenFor breakfast, eat cottage cheese with green vegetables and fresh vegetables or an omelette with vegetables.Vegetables in a meal should be at least 250 g.You can and 300 gr.In other words, a day that you should eat at least one kilogram of fresh vegetables.
Cottage cheese both that you can eat 150 g., Omlet can be made of 3 eggs or 1 whole egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In winter, these can be carrots, beets, cabbage, green vegetables.You can also use frozen vegetables and cook them a little in a saucepan or steam (zucchini, pepper, eggplant, patch beans, green pea, broccoli, colored cabbage, etc.).
The second step towards weight loss: eat more protein
Protein is a compulsory component of rapid weight loss.It is necessary to support muscle mass.The squirrel must eat at least 1.5 gram per kilogram of weight.
What products do the desired protein take?You can eat lean meat, chicken, turkey, offal (ventricles, hearts, tongue), seafood (shrimp, calmar, molds, octopus, etc.), all fish, dairy products (kefir, milk, cottage cheese), eggs, soy products (tofu, soy milk, soy meat).