The topic of weight loss is almost endless.In recent years, in the most diverse corners of our vast motherland, there have been more and more questions about "how to say goodbye to fat people quickly".
It’s comfortable for someone to live with an extra kilogram and someone can interfere with someone.After all, extra fat is not only not beautiful, but can also cause health problems (painful joints, blood vessels, heart, shortness of breath, hormone changes, diabetes, etc.).
All overweight people want to build quickly forever.This is a almost unrealistic golden dream.There are many requirements on the Internet: How to lose weight quickly 10 kg per week?I wonder how one can imagine this magical transformation?
It turns out that you need to lose nearly 1.5 kg of weight every day!What will these people lose weight?I hope, are you fat?Now calculate: 9 kcal per gram of fat.That is, to lose 1.5 kg, you need to burn 13,500 kcal per day!
Are you aware of this huge number?I hope you know that it is impossible to lose so much fat every day.Physically impossible.never.So, I wouldn't write about such a fast weight loss dream here.
I think some people really manage to be 10kg in a week on any mono.But the question here is: What have these people lost weight?In our bodies, besides fat, there are water and muscles (bones).Since it is impossible to lose weight so quickly through a strict diet, muscles (the water in these muscles is first and foremost).
Now, I will reveal a well-known secret.Muscle is the main consumer of energy, i.e. kcal.One kilogram of muscle burns about 30 kcal per day.Fat doesn't actually burn energy.So, once you lose muscle, KCAL starts burning automatically.
Imagine a photo like this.Before eating, your weight is 70 kg.Starting with this weight, each muscle accounts for 25 kg of fat and 45 kg (in this case, a person will have first-class obesity).To diet, a person quickly lost 10 kilograms.He stood on the scale and was excited about it.But in these 10 kg-5 kg, it is accompanied by muscle and 5 kg of fat.After eating, a person returns to his usual diet.
But if his muscles are burned every day 45*30 = 1350 kcal, now they are burning 40*30 = 1200 kcal.The difference is 150 kcal per day.That is, these 150 kcal are no longer burned, but are deposited in the fat hangar.150 kcal is 16 gr.Fat.This person is getting 16 gr each day.Fat.Monthly, it will recover 480 gr., in a year, it will heavier than 5.760 kg.It can be said that this is the lowest task for him not to eat any excess.
A few years later (but likely even earlier), the person will pick up 10 kg and want to diet again.Everything will happen again, only after this muscle diet, he will keep at less speed separately and his weight will be faster.As a result, the weight recovery of each new diet is getting faster and faster.
After several diets, a person can weigh the same 70 kg, but now he does not have 45 kg, but 30 kg.The fat will be 40 kg.This is already 4 degrees fat.
Of course, I'm exaggerating, but it actually happened.So, in fact, not only the weight of kilograms is important.That is, the ratio of fat to muscle tissue.The fat is lighter, bigger, and the muscles are denser and heavier.This guy looks more appropriate at 70 kg when he started his loophole.After years and several diets of the same weight, it looks bigger because the ratio of fat to muscle changes.I recommend that you measure the amount when you lose weight and not hang up because of your weight.
How to lose weight quickly and at home
Hope you read previous information about your diet.Because it is very important to understand what various experiments can become.There are many different diets on the internet that promise good results.I suggest you not follow them blindly, but open your head.If necessary, please ask questions in the comments and I will definitely answer them.
The best way to lose weight is to adhere to proper nutrition.But I must immediately say that with proper nutrition, it is impossible to lose weight quickly.The starting point of kilograms will be stable, about 0.5-1 kilogram per week.
The speed of weight loss will depend on the initial weight - the bigger it is, the faster it stays.A good indicator is to minus 10-15% of the initial mass within 3 months.That is, if you weigh 100 kg in 3 months, you can lose 10-15 kg on the right nutrition and weigh 60 kg-6-9 kg.
Similarly, the age of weight loss is affected by age (people are older - slow metabolism - slow kilograms), slow gender (men lose weight faster than women), physical exercise (spend more calories - your weight faster).
But in some cases, you need to lose weight faster.This can be done if you follow the circuit described below.Losing weight is the main purpose of maintaining muscle and losing fat.If deleted from the menu, this can be achievedcarbohydrate.
Carbohydrates are the main source of energy.All calories obtained 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, the heart.If you are not spending calories from carbohydrates, this energy will be stored in the form of fat.And only a small portion of the carbohydrates stored in the liver as glycogen.
When glycogen is first lacking life calories, glycogen spends.Second, energy stretches out from the muscles (if the protein is not enough).Only in this way can the fat begin to split.From this, we can conclude that you cannot lose weight if you have short-term physical fatigue.Because first, the body will spend glycogen and the reserves after eating will be restored.
The fat only starts to split after 40 minutes of aerobic exercise (running, cycling, etc.).
To lose weight quickly, you need to meet these conditions:
- Remove carbohydrates from your diet, leaving only low-carb vegetables
- Increase the amount of protein in the menu (about 1.5 grams per kilogram weight)
- Make sure to drink 2-3 liters of water every day
- Include bran or fiber in your diet
- Include healthy omega-3 fats in your diet
- It is best to engage in physical exercise, which can strengthen muscles
These conditions are the conditions you can lose weight quickly, but at the same time stay healthy.
Now, I will go into more detail about these points.
We Take Carbs from the Menu - The First Step to Fast Weight Loss
First, you need to understand that carbohydrates are the primary source of excess fat accumulation in cells.When you stop eating carbohydrates, if you support your muscles with enough protein food, your body will start to get the necessary energy from the fat.The first answer to the question: How to lose weight quickly is a huge limitation on carbohydrates.
In your opinion, this is a protein diet.But this is not completely correct.I've written about Dukan's diet and you need to eat a protein.
Vegetables are still a source of fiber, vitamins and minerals.There are also small amounts of carbohydrates in vegetables, but these carbohydrates are slow, i.e. complex carbohydrates.They are divided into glucose for a long time and will not cause the sugar to jump.
In short, what happens when simple carbs (sweet, flour, potatoes, white rice) enter the body.These carbohydrates have short chains, so they are quickly divided into glucose molecules.When glucose enters the bloodstream (and gets a lot at the same time as simple carbohydrates), the pancreas begins to actively secrete insulin.Insulin is responsible for sending glucose as energy to cells.It turns excess glucose into fat because excess blood sugar can adversely affect blood vessels.
When excess blood sugar is removed, the body will feel hungry and lack energy.We want to have a meal again.And the hands themselves can quickly carbohydrate.All repeats again: blood sugar jumps sharply - adding excess energy to fat in reserves - a feeling of hunger.So when a person simply cannot have any fast carbohydrate sources, carbohydrate dependence develops.
To interrupt this vicious cycle, you need to start the day correctly.In the morning, be sure to have breakfast.Since during weight loss we removed all carbohydrates except vegetables (you can't eat cereals, pasta, potatoes, fruits, starch vegetables - beans, lentils), thenFor breakfast, eat vegetables and cheese with fresh vegetables or omelette.The vegetables in a meal should be at least 250 grams.You can and 300 gr.That is, you need to eat at least one kilogram of fresh vegetables.
You can eat 150 g of cheese at a time, and the omlet can be made from 3 eggs or 1 whole egg and 3 proteins.
Choose a variety of vegetables, preferably in different colors.In winter, it can be carrots, beets, cabbage, and green.You can also use frozen vegetables and simmer them in a pot or steam (zucchini, pepper, eggplant, patchy beans, green peas, broccoli, colored cabbage, etc.).
The second step to losing weight: Eat more protein
Protein is a mandatory component of rapid weight loss.Muscle mass is required.Squirrels need to eat at least 1.5 grams per kilogram.
Which product can get the protein you need from it?You can eat lean meat, chicken, turkey, internal organs (ventricle, heart, tongue), seafood (shrimp, squid, mussels, octopus, etc.), any fish, dairy products (developed cheese, milk, cheese), eggs, soy products (tofu, tofu, tofu, soy milk, soy meat).