How to lose weight quickly and effectively is a topical question for most women and most men. We all want to get fast and effective results at home. However, many of the ways that promise this do not satisfy us in the long run and are difficult to tolerate.
Let's describe what we are trying to look for in an effective weight loss program:
- Significant loss of appetite so as not to suffer from chronic hunger
- Very fast fat loss (not just water! )
- Improving health - both physically and mentally
- Normalization of objective health indicators
Modern science helps us for all these reasonable purposes.
Below are the key steps to a successful path to a lean and healthy body.
Step 1: Strictly limit the carbohydrates you digest
The most important part of success is to eliminate all kinds of sugar and starchy foods from your diet, just sweet, starchy and high glycemic fruits.
This is because this food most actively stimulates insulin production. It is this hormone that is directly related to the accumulation of fat in all depots, among which excess subcutaneous fat looks the ugliest.
When insulin levels drop, the body can use its fat reserves to produce energy for life.
Another positive result is the ability of the kidneys to remove excess water from the tissues, which they will successfully perform as soon as the hormone stops flowing everywhere. As a result, without special training, you will lose the excess fluid that makes you bigger and heavier.
Not surprisingly, people on a low-carb diet lose up to 4. 5 kg in the first week. Often this figure is even higher!
Interestingly, people still count calories by reducing the amount of fat in their diet and were subjectively undernourished (they felt hungry after eating). At that time, no matter how many carbohydrate-restricted diets, the audience could be provided with food until they were full.
An obvious effect of sugar excretion is a clear reduction in hunger and an earlier onset of fullness. This leads to the diet being performed on autopilot without excessive voluntary effort. Losing weight comfortably is an old dream of millions of people!
Summary:Reducing carbohydrates reduces blood insulin, reduces appetite and allows you to lose weight without feeling constantly hungry.
Step 2: Eat proteins, fats and vegetables
Consistency is important here: every meal should contain protein, fat and vegetables.
By following this rule, you will often achieve the goal of limiting carbohydrates - in the range of 25-50 grams per day.
Let's identify useful protein sources:
- Meat - beef, chicken, turkey, pork, lamb.
- Fish and seafood - pike perch, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of adequate protein intake to the arrangement cannot be overestimated. We actively speed up the metabolism by increasing the consumption of indispensable building materials for our body.
Studies show other benefits of a protein-rich diet:
- According to some reports, the reduction in general anxiety reaches 60% (! ).
- Decreased feeling of hunger at night.
- Improving the condition of the skin, hair and nails.
How to lose weight fast, the king of food - protein is worth to present with joy!
Here are some low-carb vegetables:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussels sprouts.
- Cabbage.
- Bulgarian pepper.
- A tomato.
- Cucumbers.
- Celery.
Take a closer look at the whole list: here's another secret to a slim body! Don't be afraid to eat a lot of salads! Even 5 large salad bowls a day will not allow you to exceed your carbohydrate intake (25-50 grams per day).
A big bonus for such a diet is the large amount of fiber, vitamins and mineral salts, which provide the body with many useful substances and provide high-quality regular cleansing.
Remember the healing sources of oils:
- Olive oil.
- Pumpkin seed oil.
- Butter (moderate).
- And other vegetable oils.
The first two oils should be unrefined, cold pressed and not heated during cooking. It is a harmonious combination of Omega 3, 6, 9 essential fatty acids that allow our vessels and nervous system to stay strong and healthy for a long time.
Don't let many weight loss fans make a mistake and combine both diets. You should choose either low carb or low fat. Otherwise, it is very easy to cut the diet critically and make it dangerously poor in content.
Fractional nutrition should not bother you: 3-4 meals a day in equal portions. Or 3 main meals and 1 extra (second breakfast or afternoon snack).
Very few carbohydrate recipes are waiting for you on blogs and bookshelves. Decide - and follow the recommendations with confidence! Weight loss and well-being will not be long.
Result:Every meal = Protein + Fat + Low Carbohydrate Vegetables. The target amount of carbohydrates per day is in the range of 25-50 grams.
Step 3: Gymnastics 3 times a week
This is not a critical need, but it will be a desirable addition to a successful installation.
It's very simple: according to the classic algorithm, strength training 3-4 times a week, warm-up - weight lifting - stretching.
For starters, it makes sense to consult a coach for several individual workouts. Then all the necessary exercises will be explained in detail in real time - along the way. Don't forget! Heavy gymnastics requires careful technique. This is the only way to get results without damage and quickly.
Many studies show an interesting fact. Weight lifting is not a special calorie waste during training, it gives a strong boost to speed up metabolism after training - up to 24 hours!
Muscle growth is also an important gift for young people.
However, if power machines, kettles, and barbells are absolutely unacceptable to you, focus on moderate-intensity aerobic exercise - 40 minutes continuously. Fast walking, jogging, step aerobics, etc.
Summary:The best solution for physical training is strength training with weights. Otherwise, aerobic exercise will also help you succeed. The main thing is to move! Regular and active - 3-4 times a week.
In addition: the release of carbohydrates once a week
For many people, Sunday is the ideal day to expand their menu to carbohydrates.
When using such a weekend, you should avoid very harmful sugars (sweets, dough, ice cream). But you have a window to healthy carbohydrates - cereals (buckwheat, millet, rice), potatoes, fruits.
But it is worth remembering once - only 1 day a week. By increasing the number of loads, you move away from your lean body target, which is no longer oily under your skin.
Consider another inevitable situation: you will often lose 1-2 kilograms immediately after exercise. However, after returning to a normal diet, this weight will soon disappear, because it consists mainly of water stored in the tissues.
Result:Once a week (even if you don't need to) you can make a carbohydrate curve in your diet using healthy sources rich in fiber and nutrients.
What about calories and serving sizes?
To the attention of all interested! Typically, on a low-carb diet, there is no need to count calories and strictly control portion sizes. Are you interested? This idea is based on a healthy logic: "protein + fat + vegetable salad from low glycemic vegetables" is very difficult to eat in terms of calories and volume in the ideal mix.
But if you want to count a lot of calories, for example, use an online calculator using your mobile phone. This is the fastest, most accurate and convenient way.
Summary:Regardless of your calorie intake, keep your main goal in mind - to reduce your carbohydrate intake by 25-50 grams per day and get the rest of your calories from protein and fat.
A few more secrets to losing weight fast
Take a closer look at 7 scientifically proven tips:
- Drink plenty of water.Acceleration of metabolism and the rate of loss of excess fat are the leading advantages of an adequate drinking regimen. On average, there should be 25-30 ml of clean water per kilogram. Use the Japanese method: immediately after waking up in the morning we drink 200-300 ml of water. We divide the remaining water into 3 bottles and take them with us. During sedentary work, we place the bottle on the table in front of our eyes and sip it from time to time. Between meals, you can drink the daily volume gently.
- Drink tea and coffee.These drinks have been shown to speed up metabolism. 3 teaspoons of coffee without a slide is the average daily dose for coffee lovers.
- Lots of protein for breakfast.Provides high saturation & long-term hungerIncreases weight loss by 36% compared to those who do not fortify breakfast with protein.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a way to rapid weight loss, including the emphasis on visceral fats (this is excess fat inside the body, the main symptom of which is the accumulation of fat in the middle of the body, especially in the anterior abdominal wall).
- Fat Burning Products. . . Lists of such products can be found on many sites. In general, these are often fruits that are densely saturated with vegetables, green tea, sour milk and some healthy fruits.
- Small boards. . . The method is simple and works for most. Any service looks solid on a shallow plate. Add a time-consuming fork and knife to the plate, similar to Chinese chopsticks, and the cooking time will be significantly longer. The saturation signal will find time to enter the brain and you will not have to struggle to leave the table on time. You will easily stop eating because you will be full!
- Get enough sleep. . . Everything is simple and has long been proven by medicine: the hormone ghrelin increases hunger and is actively produced during insomnia. In addition, the production of leptin, which is responsible for the feeling of fullness, decreases. The chain of events is inevitable: no sleep for at least 7-8 hours a day - no "will" to comply with the restrictions due to a strong feeling of hunger - excess fat mass and lack of confidence in them skills. Get enough sleep to break this vicious circle!
How fast can you lose weight?
In the first week after switching to the nutrition system described above, a person loses 2. 5 to 5 kilograms of his original body weight. In the following weeks, weight loss varies in the region of 1-2, 5 kg.
In addition, the classic rules of healthy physiology work:
- Beginners who try dieting lose weight faster.
- Efforts to lose weight are slower for experienced heroes.
- Those with large amounts of excess move faster than their less fat counterparts.
But everyone is losing weight!
For the first time (up to a week), it is worth considering a somewhat strange health condition. This is a no-brainer given in the transition to burning your own fat reserves to ensure the body's vital functions.
Many people on a low-carb diet report increased energy, energy, optimism, episodes of fatigue and drowsiness, and the stability of these positive manifestations day by day.
Despite the fact that dietitians have been stubborn in their recommendations to cut fat for many years, in another way - reducing carbohydrates - leads to very measurable positive results:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Decreased low-density lipoprotein cholesterol ("bad").
- Increased high-density lipoprotein cholesterol ("good").
- Stabilization of blood pressure to normal.
And the most pleasing benefit is that when carbohydrates are low, it is easier to follow a diet! That is, mentally, emotionally and physically, you will feel better than cutting fat without regard to carbohydrates.
Thus, the health benefits are the adaptation of carbohydrate and fat metabolism and good mental and somatic well-being.
You don't have to go hungry to lose weight!
A separate warning for all people with any chronic disease: consult your doctor before going on a diet!
Above, we have listed the main benefits of a low-carbohydrate diet. Now you know how to lose weight fast, but 2-3 times faster than a balanced diet where you need to count calories and limit fats.
Medical science has received a lot of evidence that a low-carbohydrate diet restores the hormonal balance in the direction of a fat-burning vector. We collected evidence to improve overall health. We know of hundreds of thousands of studies related to well-being, high satiety, increased vitality and increased efficiency in the process of such a diet. Therefore, our answer to the question "how to lose weight quickly and effectively at home" is a low-carbohydrate diet.