How to lose weight quickly and effectively is an urgent question for most women and many men. We all want to achieve fast and impressive results at home. However, the many ways that promise this do not satisfy us in the long run and are difficult to bear.
Let's outline what we strive for in the search for an effective weight loss program:
- Significant decrease in appetite so as not to suffer from unquenchable hunger
- Fairly fast rate of fat loss (not just water! )
- Improves well-being - both physical and mental
- Normalization of objective health indicators
For all these reasonable purposes, modern science helps us.
Below we list the main steps to a successful path to a lean and healthy body.
Step 1: Severely Limit Digestible Carbs
The most important part of success is eliminating all types of sugar and starchy foods from your diet, simply put, fruits that are sweet, starchy, and high in glycemic.
This is due to the fact that these foods most actively stimulate insulin production. It is this hormone that is directly related to the deposition of fat in all depots, among which excess subcutaneous fat looks the most unsightly.
When insulin levels drop, the body becomes able to use stored fat - to produce energy for life.
Another positive consequence is the ability to get rid of excess water from the tissues, which the kidneys will successfully do as soon as the ubiquitous hormone stops degrading. As a result, without special preparation, you will lose excess fluid which makes you bigger and heavier.
Not surprisingly, people on a low-carb diet lost up to 4. 5 kg in their first week. Often this figure is even higher!
Amazingly, by reducing the amount of fat in the diet, people still count calories and are subjectively malnourished (they feel hungry after eating). At that point, no matter how carbohydrate-restricted the diet was, followers were able to eat until they were full.
The real effect of excluding sugar is the fact that hunger is noticeably reduced, and the feeling of fullness comes earlier. This leads to the fact that the diet is followed without excessive volitional efforts - on autopilot. Comfortable weight loss is an old dream of millions!
Summary:Reducing carbohydrates lowers blood insulin, reduces appetite and allows you to lose excess weight without constantly feeling hungry.
Step 2: eat protein, fat and vegetables
Consistency is important here: every meal should contain protein, fat and vegetables.
By following this rule, you will often automatically reach your carb limiting goal - in the 25-50 gram per day range.
Let's determine the useful sources of protein:
- 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 regulation cannot be overemphasized. By increasing the consumption of indispensable building materials for our body, we actively speed up metabolism.
Research shows other benefits of a protein-rich diet:
- According to some data, the reduction in general anxiety is up to 60% (! ).
- Reduction of night hunger attacks.
- Improvement of the condition of skin, hair and nails.
When wondering how to lose weight fast, it really deserves to be left to the king of nutrition - protein!
Let's list vegetables with low carb counts:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussels sprouts.
- Cabbage.
- Bulgarian pepper.
- A tomato.
- Cucumber.
- Celery.
Look at the whole list with a keen eye: here's another secret to a slim and toned body! Don't be afraid to overeat salads! Even 5 large salad plates a day won't let you exceed your carb intake (25-50 grams per day).
A big bonus for such a diet is a large amount of fiber, vitamins and mineral salts, which provide the body with many important nutrients and form a high-quality cleansing routine.
Considering the source of healing fat:
- Olive oil.
- Pumpkin seed oil.
- Butter (to taste).
- And other vegetable oils.
The first two oils should be used unrefined, cold pressed, and not heated during cooking. They contain a harmonious combination of Omega 3, 6, 9 essential fatty acids, which allow our blood vessels and nervous system to stay strong and healthy for a long time.
Don't make the mistake of many weight loss enthusiasts and don't combine the two diets into one. You have to choose between low carb or low fat. Otherwise, it is very easy to critically cut the diet and make it very poor in composition.
Fractional nutrition should not bore you: 3-4 times a day, in equal portions. Or 3 main meals and 1 additional meal (2nd breakfast or afternoon snack).
There are tons of low-carb recipes waiting for you on blogs and bookshelves. Make up your mind - and follow the recommendations with confidence! Weight loss and well-being won't be long in coming.
Conclusion:Each Meal = Protein + Fat + Low Carb Vegetables. The daily target amount of carbohydrates is in the range of 25-50 grams.
Step 3: athletic exercise 3 times a week
This is not a critical requirement, but would be a desirable addition to a successful setup.
It's simple: 3-4 strength training per week, according to the classic algorithm, warm-up - weight lifting - stretching.
For beginners, it makes sense to turn to a trainer for some personal training. Then all the necessary exercises will be explained in detail in real time - along the way. Remember! Weighted gymnastics requires careful technique. This is the only way to avoid injury and get results quickly.
Many studies point to interesting facts. Weightlifting doesn't provide much specific calorie wastage during a workout, but a powerful boost to speed up metabolism after a workout - for 24 hours!
For young people, muscle gain is also a significant reward.
However, if strength machines, kettlebells, and barbells are completely unacceptable to you, then focus on moderate-intensity aerobic exercise - continuous for 40 minutes. Brisk walking, running, step aerobics, etc.
Summary:The best solution for physical education is strength training with resistance to weights. If not, then aerobic exercise will also work. The main thing is to move! Regularly and actively - 3-4 times a week.
In addition: dismantling carbohydrates once a week
For many people, the ideal day to expand the menu towards carbohydrates is Sunday.
When using such a weekend, you should refrain from too harmful sugars (candy, pastries, ice cream). But you have a window for healthy carbohydrates - cereals (wheat, millet, rice), potatoes, fruits.
However, keep in mind once and for all - only 1 day a week. By increasing the amount of weight, you move away from the goal of a body without excess fat under the skin.
Consider one more unavoidable circumstance: often immediately after loading you will gain 1-2 kilograms. However, after returning to normal nutrition, this weight will quickly be lost, as it consists mostly of water retained in the tissues.
Conclusion:Once a week, you can (though not required) incorporate carbohydrates into your diet using healthy sources that are rich in fiber and nutrients.
What about calories and portion sizes?
Attention all interested! Usually, on a low-carb diet, you don't need to count calories and control portion sizes so tightly. Interested? This idea is based on sound logic: in the case of the ideal mix of "protein + fat + vegetable salad from low glycemic vegetables" it is very difficult to overeat in terms of calories and volume.
But if you really want to count calories, then use an online calculator, for example using your cell phone. This is the fastest, most accurate and convenient way.
Summary:Regardless of your calorie decision, stay focused on your main goal - to cut carbohydrates to 25-50 grams per day and get the rest of your calories from protein and fat.
A few more secrets to lose weight fast
Also take a closer look at 7 scientifically proven tips:
- Drink lots of water.The acceleration of metabolism and the rate of loss of excess fat mass are the main advantages of an adequate drinking regimen. On average, 1 kilogram of weight should have 25-30 ml of pure water. Use the Japanese way: in the morning, immediately after waking up, we drink 200-300 ml of water. We divided the remaining water into 3 bottles and took it with us. During sedentary work, we put the bottle on the table in front of our eyes and take a sip from time to time. So between meals, you can calmly drink the entire daily volume.
- Drink tea and coffee.This drink is proven to increase metabolism. Up to 3 teaspoons of coffee without a slide is an acceptable average daily dose for coffee lovers.
- Lots of protein for breakfast.Provides a high feeling of fullness and long time not hungry. Increases the rate of weight loss by up to 36% compared to those who don't increase their protein breakfast.
- Fiber in food.Increasing the amount of soluble and insoluble fiber is a direct path to rapid weight loss, including by emphasizing visceral fat (this is excess fat in the body, a key marker of which is the deposition of fat in the middle of the torso, especially on the front abdominal wall).
- Fat Burning Products. . . Lists of such products can be found on many sites. In general, these are most often vegetables, green tea, sour milk and some fruits, densely saturated with beneficial nutrients.
- Small plates. . . This method is simple and works for the most part. Any serving looks solid on a shallow plate. Add to the plate time-consuming cutlery like Chinese chopsticks, and meal times will be significantly extended. The satiety signal will have time to enter the brain, and you won't have to struggle with yourself to leave the table on time. You will easily stop eating because you will be full!
- Enough sleep. . . Everything is simple and has long been proven by medicine: the hormone ghrelin increases hunger and is actively produced during periods of sleep deprivation. In addition, the production of leptin, which is responsible for satiety, is reduced. A succession of events is inevitable: no sleep at least 7-8 hours a day - no "willingness" to comply with restrictions due to a strong feeling of hunger - excess fat mass and lack of confidence in themselves. ability. So get enough sleep to break this vicious cycle!
How fast can you lose weight?
In the first week after switching to the nutritional system described above, a person loses from 2. 5 to 5 kilograms of his original body weight. In the following weeks, the rate of weight loss fluctuated in the range of 1-2, 5 kg.
In addition, the classic rules for healthy physiology also work:
- A newcomer to the diet effort to lose weight faster.
- For experienced heroes, weight loss efforts are slower.
- Those with large surpluses also had a faster pace compared to their less obese counterparts.
However, everyone lost weight!
The first time (up to a week), it is worth considering a rather strange state of health. It is undoubtedly given in the transition to burn your own fat reserves to ensure the vital functions of the body.
Many people on a low-carbohydrate diet report increased energy, energy, optimism, no episodes of fatigue and drowsiness, and the stability of these positive manifestations from day to day.
Despite the years of stubbornness of dietitians in recommendations for cutting fat, another way - reducing carbohydrates - leads to fairly measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Decreased low density ("bad") cholesterol.
- Increased high-density ("good") cholesterol.
- Stabilization of blood pressure within normal limits.
And the most enjoyable benefit is that when the carbs are low, the diet is easier to follow! This means, mentally, emotionally and physically, you will feel better than if you cut fat without paying attention to carbohydrates.
So, the health benefits are the harmonization of carbohydrate and fat metabolism as well as good mental and somatic health.
You don't have to starve to lose weight!
A separate warning for everyone with any kind of chronic disease: check with your doctor before going on a diet!
Above, we have listed the main benefits of a low-carb diet. Now you know how to lose weight, and not only quickly, but 2-3 times faster than most balanced diets that require calorie counting and fat restriction.
Medical science has received ample evidence that low-carb diets reestablish hormonal balance in the direction of fat-burning vectors. We've gathered evidence to improve overall health. We know hundreds of thousands of reviews about well-being in the process of such a diet, about a high feeling of satiety, about a surge in vitality and increased efficiency. That is why our answer to the question "how to lose weight quickly and effectively at home" is a low-carb diet.