How to lose weight quickly and effectively is a pressing question for most women and many men. We all want to achieve fast and impressive results at home. However, the overwhelming number of ways that promise this do not satisfy us in the long run and are hard to bear.
Let’s describe what we are looking for in an effective weight loss program:
- Significant decrease in appetite to avoid suffering from unquenchable hunger
- Reasonably rapid rate of fat loss (not just water! )
- Improve well-being - both physical and mental
- Standardization of objective health indicators
For all these reasonable purposes, modern science comes to our aid.
Below, we list the main steps on a successful journey to a lean and healthy body.
Step 1: Severely limit digestible carbohydrates
The most important part of success is eliminating all kinds of sugars and starches from your diet, in layman's terms, sugary, starchy, and high glycemic fruits.
This is because this food most actively stimulates the production of insulin. It is this hormone which is directly linked to the deposition of fat in all the deposits, among which the excess of subcutaneous fat seems the most unsightly.
When insulin levels drop, the body becomes able to use fat stores - to generate energy for life.
Another positive consequence is the ability to remove excess water from the tissues, which the kidneys will successfully do as soon as the ubiquitous hormone stops breaking down. As a result, without special preparations, you will lose that excess fluid that has made you bulkier and heavier.
Unsurprisingly, people on a low-carb diet lose up to 4. 5 kg in their first week. Often this figure is even higher!
Remarkably, by reducing the amount of fat in the diet, people still counted calories and were subjectively undernourished (they were hungry after eating). Back then, regardless of the carb-restricted diet, followers could afford to eat until they were full.
A pronounced effect of the exclusion of sugars is the fact that hunger is markedly reduced, and the very feeling of fullness occurs earlier. This leads to the fact that the diet is followed without excessive voluntary efforts - on autopilot. Comfortable weight loss is an old dream of millions of people!
Summary:Reducing carbohydrates lowers insulin in the blood, 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 arrive at a goal of limiting carbohydrates - in the range of 25 to 50 grams per day.
Let's define the beneficial sources of protein:
- Meat - beef, chicken, turkey, pork, lamb.
- Fish and seafood - pikeperch, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of sufficient protein intake to the arrangement cannot be overstated. By increasing the consumption of building materials that are irreplaceable for our body, we actively speed up the metabolism.
Research shows other benefits of a high protein diet:
- According to some data, the reduction in general anxiety reaches 60% (! ).
- Reduction of nocturnal hunger pangs.
- Improvement of the condition of the skin, hair and nails.
When wondering how to lose weight fast, it really pays to happily submit to the king of nutrients - protein!
Let's list the low-carb vegetables:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussels sprouts.
- Cabbage.
- bulgarian pepper.
- A tomato.
- Cucumber.
- Celery.
Take a close look at the entire list: here's another secret to a slim and toned body! Don't be afraid to overeat salads! Even 5 large salad plates a day will not allow you to exceed your carbohydrate intake (25 to 50 grams per day).
A big bonus to such a diet is a large amount of fiber, vitamins and minerals, which give the body a wealth of essential nutrients and form a regular high-quality cleanse.
Remember the healing sources of fat:
- Olive oil.
- Pumpkin seed oil.
- Butter (in moderation).
- And other vegetable oils.
The first two oils should be used unrefined, cold pressed and unheated during cooking. They contain a harmonious combination of essential fatty acids Omega 3, 6, 9, which allow our vessels and our nervous system to remain strong and healthy for a long time.
Don't make the mistake of many weight loss enthusiasts and combine the two diets into one. You have to choose between low carb or low fat. Otherwise, it is very easy to critically reduce the diet and make it dangerously low in composition.
Fractional nutrition doesn't have to bother you: 3 to 4 meals a day, in equal portions. Or 3 main meals and 1 additional (2nd breakfast or afternoon snack).
There are tons of low carb recipes waiting for you on blogs and shelves. Make up your own 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 target amount of carbohydrate per day is in the range of 25 to 50 grams.
Step 3: athletic gymnastics 3 times a week
This is not a critical need, but it will be a desirable addition to a successful installation.
It's simple: 3 to 4 muscle training sessions per week, according to the classic algorithm, warming up - weight training - stretching.
For beginners, it makes sense to turn to a coach 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 show an interesting fact. Weightlifting is not so much a particular waste of calories during exercise, as it is a powerful boost to speed up the metabolism after training - up to 24 hours!
For young people, muscle gain is also a significant gift.
However, if weight machines, kettlebells, and dumbbells are categorically unacceptable to you, then focus on aerobic exercise of moderate intensity - continuously for 40 minutes. Brisk walking, running, step aerobics, etc.
Summary:The best solution for physical education is strength training with weight resistance. If not, aerobic exercise will also work for success. The main thing is to move! Regularly and actively - 3-4 times a week.
In addition: carbohydrate discharge once a week
For many people, the perfect day to expand the menu to carbohydrates is Sunday.
When using such a weekend, avoid too harmful sugars (sweets, pastries, ice cream). But you have a window for healthy carbs - grains (buckwheat, millet, rice), potatoes, fruit.
However, it should be remembered once and for all - only 1 day a week. By increasing the load count, you are stepping away from your goal of a lean body without excess fat under the skin.
Consider another inevitable circumstance: often immediately after loading you will gain 1-2 kilograms. However, when returning to the normal course of the diet, this weight will disappear quickly, since it is mainly made up of water retained in the tissues.
Conclusion:Once a week, you can (although it doesn't have to be) change your carbohydrate diet by using healthy sources that are high in fiber and nutrients.
What about calories and portions?
Attention to all concerned! As a rule of thumb, on a low-carb diet, you don't need to count calories and strictly control portion sizes. Plot? This idea is based on a healthy logic: in the case of the ideal mixture "protein + fat + vegetable salad from low glycemic index vegetables" it is very difficult to overeat in terms of calories and volume.
But if you are desperate to count calories, use an online calculator, for example, using your cell phone. It is the fastest, most accurate and most convenient way.
Summary:Whatever your calorie decisions, keep your main goal in mind: reduce carbs to 25-50 grams per day and get the rest of your calories from protein and fat.
Some other secrets to rapid weight loss
Also take a closer look at 7 scientifically proven tips:
- To drink a lot of water. The acceleration of metabolism and the rate of excess fat loss are the main benefits of an adequate watering regimen. On average, 1 kilogram of weight should contain 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 divide the rest of the water into 3 bottles and take it with us. During sedentary work, we put the bottle on the table in front of our eyes and sip from time to time. So between meals you can quietly drink the whole daily volume.
- Drink tea and coffee.These drinks are proven to stimulate the 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 high satiety and a long absence of hunger. Increases the rate of weight loss by up to 36% compared to those who do not enhance breakfast with protein.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct route to rapid weight loss, especially with a focus on visceral fat (this is excess fat inside the body, one of which iskey marker is the deposition of fat in the middle of the trunk, especially on the front abdominal wall).
- Fat burning products. . . Lists of these products can be found on many sites. All in all, most often these are vegetables, green tea, sour milk and some fruits, which are densely saturated with useful nutrients.
- Small plates. . . The method is simple and works for the most part. Any serving looks solid on a shallow plate. Add time-consuming cutlery like Chinese chopsticks to the plate, and the mealtime will be considerably lengthened. The fullness signal will have time to enter the brain, and you won't have to struggle with yourself to leave the table in 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 periods of sleep deprivation. In addition, the production of leptin, responsible for the feeling of fullness, decreases. A chain of successive events is inevitable: there is no sleep for at least 7-8 hours a day - there is no "will" to adhere to the restrictions due to a strong feeling of hunger -excess body fat and lack of confidence in their abilities. 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 2. 5 to 5 kilograms of their original body weight. Over the following weeks, the rate of weight loss fluctuates in the region of 1 to 2. 5 kg.
In addition, the classic rules of healthy physiology also work:
- Newcomers to dietary attempts lose weight faster.
- For seasoned heroes, weight loss efforts are slower.
- Those with large surpluses also have faster paces compared to their smaller counterparts.
However, everyone loses weight!
The first time (up to a week) it is worth considering a somewhat strange state of health. It is an indisputable datum in the transition to burning your own fat stores for vital body functions.
Many people on a low-carb diet report increased energy, energy, optimism, no bouts of fatigue and drowsiness, and the stability of these positive manifestations day to day.
Despite many years of stubbornness by dieticians in recommendations to reduce fat, the reverse - reducing carbohydrates - leads to very measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Decrease in low density ("bad") cholesterol.
- Increased high density ("good") cholesterol.
- Stabilization of blood pressure within normal limits.
And the happiest benefit is that when carbs are low, the diet is easier to follow! In other words, mentally, emotionally and physically, you will feel better than if you cut fat without considering carbohydrates.
Thus, the health benefits are the harmonization of the metabolism of carbohydrates and fats and a good mental and somatic well-being.
You don't have to starve to lose weight!
A separate warning for all people with any type of chronic disease: consult your doctor before dieting!
Above, we've listed the main benefits of a low-carb diet. You now know how to lose weight, and not just fast, but 2-3 times faster than most balanced diets that require calorie counting and fat restriction.
Medical science has received ample evidence that a low carbohydrate diet restores hormonal balance in the direction of a fat burning vector. We have accumulated evidence to improve overall health. We know hundreds of thousands of reviews of well-being in the process of such a diet, a strong feeling of fullness, a surge of vitality and increased efficiency. That's why our answer to the question "how to lose weight fast and effectively at home" is a low-carb diet.