How to lose weight fast 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 overwhelming number of ways that promise this does not satisfy us in the long run and is difficult to bear.
Let us describe what we are trying to do to find an effective weight loss program:
- Significant reduction of appetite so as not to suffer from unrelenting hunger
- A fairly fast rate of fat loss (not just water! )
- Improving well-being - both physical and mental
- Normalization of objective health indicators
For all these logical purposes, modern science comes to our aid.
Below are the basic steps for a successful path to a lean and healthy body.
Step 1: Strict restriction of digestive carbohydrates
The most important part of success is to eliminate all kinds of sugars and starchy foods from your diet, simple, sweet, starchy and high glycemic fruits.
This is because this food stimulates insulin production more actively. It is this hormone that is directly related to fat deposition in all stores, among which excessive subcutaneous fat seems the most unsightly.
When insulin levels drop, the body becomes able to use fat stores - to produce energy for life.
Another positive consequence is the ability to remove excess water from the tissues, which the kidneys will successfully do once the ubiquitous hormone stops going off scale. As a result, without special preparations, you will lose this excess fluid that made you bulkier and heavier.
Unsurprisingly, people who follow a low carb diet lose up to 4. 5 pounds in the first week. Often this number is even higher!
Remarkably, by reducing the amount of fat in the diet, people continued to count calories and were subjectively malnourished (feeling hungry after eating). At that time, no matter how limited the carbohydrate diets were, the fans could afford to eat until they were full.
A strong effect of the exclusion of sugars is the fact that hunger is clearly reduced and the very feeling of fullness comes earlier. This leads to the fact that the diet is followed without excessive will - on autopilot. Comfortable weight loss is an old dream of millions!
Summary:Reducing carbohydrates lowers insulin in the blood, reduces appetite and allows you to lose excess weight without constantly starving.
Step 2: Eat protein, fats and vegetables
Consistency is important here: every meal should contain protein, fat and vegetables.
By following this rule, you will often automatically reach a goal of limiting carbs - in the range of 25-50 grams per day.
Let's define beneficial sources of protein:
- Meat - beef, chicken, turkey, pork, lamb.
- Lighthouses and seafood - perch, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of adequate protein intake to the device can not be overemphasized. By increasing the consumption of irreplaceable building materials for our body, we actively speed up the metabolism.
Research shows other benefits of a high protein diet:
- According to some data, the reduction of general stress reaches 60% (! ).
- Reducing night hunger attacks.
- Improving the condition of the skin, hair and nails.
When you are wondering how to lose weight fast, it is really worthwhile to gladly submit to the king of nutrients - protein!
Let's list the vegetables with low carbohydrates:
- 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 is another secret of a slim body tone! Do not be afraid to eat too many salads! Even 5 large salad bowls a day will not allow you to exceed your carbohydrate intake (25-50 grams per day).
A big advantage in 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 cleansing.
Remember the healing sources of fats:
- Olive oil.
- Pumpkin seed oil.
- Butter (in moderation).
- And other vegetable oils.
The first two oils should be used raw, cold pressed and not heated during cooking. They contain a harmonious combination of essential omega 3, 6, 9 fatty acids, which allows our blood vessels and nervous system to remain strong and healthy for a long time.
Do not make the mistake of many weight loss fans and do not combine both diets into one. You should choose either low in carbohydrates or low in fat. Otherwise, it is very easy to cut the diet critically and make it dangerously poor in composition.
The fractional diet should not tire you: 3-4 meals a day, in equal portions. 3 3 main meals and 1 extra (2nd breakfast or afternoon snack).
There are tons of low carb recipes waiting for you on blogs and libraries. Decide - and follow the recommendations with confidence! Weight loss and wellness will not be long in coming.
Conclusion:Every meal = protein + fat + low carb vegetables. The target amount of carbohydrates per day is 25-50 grams.
Step 3: Exercise 3 times a week
This is not a critical need, but it will be a desirable addition to a successful installation.
It's simple: 3-4 strength training a week, according to the classic algorithm, warm-up - weight lifting - stretching.
For starters this is a great way to get word out that your coach is working hard. Then all the necessary exercises will be explained in detail in real time - along the way. I remember! Weighted gymnastics requires careful technique. This is the only way to avoid injuries and get quick results.
Many studies show an interesting fact. Weight loss will be followed by fatigue and constant tiredness.
For young people, muscle growth is also an important gift.
However, if power machines, kettles and barbells are categorically unacceptable to you, then focus on moderate-intensity aerobic exercise - continuously for 40 minutes. Fast walking, running, aerobics, etc.
Summary:The best solution for physical education is strength training with weight resistance. If not, then aerobic exercise will also work for success. The main thing is to move! Regularly and actively - 3-4 times a week.
Additionally: unloading carbs once a week
For many people, the ideal day to extend the menu to carbs is Sunday.
When using such a weekend, you should refrain from very harmful sugars (sweets, pastries, ice cream). But you have a window for healthy carbohydrates - cereals (buckwheat, millet, rice), potatoes, fruits.
However, it is worth remembering once and for all - only 1 day a week. By increasing the number of loads, you move away from your goal of a lean body without excess fat under the skin.
Consider another unavoidable circumstance: often immediately after loading you will gain 1-2 kg. However, by returning to the normal course of the diet, this weight will go away quickly, as it consists mainly of water retained in the tissues.
Conclusion:Once a week, you can (though not required) implement a carbohydrate diet in your diet using healthy sources rich in fiber and nutrients.
What about calories and serving sizes?
Attention to all interested parties! Usually, on a low carb diet, you do not need to count calories and strictly control portion sizes. Interesting; This idea is based on common sense: in the case of the ideal mixture of "protein + fat + vegetable salad from low glycemic vegetables" it is very difficult to overeat in calories and volume.
But if you desperately want to count calories, use an electronic calculator, for example, using your cell phone. This is the fastest, most accurate and most convenient way.
Summary:Regardless of your calorie decisions, keep your main goal - to reduce carbs to 25-50 grams per day and get the rest of your calories from protein and fat.
Some more secrets of fast weight loss
Also, take a closer look at 7 scientifically proven tips:
- Drink plenty of water.Accelerating metabolism and the rate of loss of excess fat are the main advantages of an adequate alcohol intake. On average, 1 kg of weight should have 25-30 ml of clean water. Use the Japanese way: in the morning, immediately after waking up, drink 200-300 ml of water. Divide the remaining water into 3 bottles and carry it with us. During the sedentary work, we put the bottle on the table in front of our eyes and drink from time to time. So, between meals, you can quietly drink the entire daily volume.
- Drink tea and coffee.These drinks have been shown to boost metabolism. Up to 3 teaspoons of opaque coffee is an average acceptable daily dose for coffee lovers.
- Lots of protein for breakfast.Provides high satiety and long absence of hunger. Increases the weight loss rate by up to 36% compared to those who do not supplement their breakfast with protein.
- Fine in the diet.Increasing the amount of soluble and insoluble fiber is a direct way to rapid weight loss, including the emphasis on visceral fat (this is the excess fat in the body, the main indicator of which is the deposition of fat in the middle of the torso, especially inanterior abdominal wall).
- Fat burning products. . . Lists of such products can be found on many websites. In general, these are the most common vegetables, green tea, sour milk and some fruits, densely saturated with useful nutrients.
- Small dishes. . . The method is simple and works for most. Any portion seems stable on a shallow plate. Add a time-consuming cutlery similar to Chinese sticks to the plate and the meal time will be significantly longer. The satiety signal will have time to enter the brain and you will not have to fight with yourself to leave the table in time. You will easily stop eating because you will be full!
- sleep enough. . . Everything is simple and has long been proven by medicine: the hormone ghrelin increases hunger and is actively produced during periods of lack of sleep. In addition it reduces the production of leptin, which is responsible for the feeling of fullness. A chain of successive events is inevitable: there is no sleep at least 7-8 hours a day - there is no "will" to comply with the restrictions due to the intense feeling of hunger - excess fat mass and lack of confidence abilities. So get enough sleep to break this vicious circle!
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 kg of his initial body weight. In the following weeks, the rate of weight loss ranges from 1-2 to 5 kg.
In addition, the classic rules for healthy physiology also work:
- New entrants to dieting lose weight faster.
- For experienced heroes, weight loss efforts are slower.
- Those with large surpluses also have faster rates compared to their lower fat counterparts.
However, everyone loses weight!
For the first time (up to a week), it is worth considering a somewhat strange state of health. This is an indisputable fact in the transition to burning your own fat stores to ensure the vital functions of the body.
Many people on a low carb diet report increased energy, vigor, optimism, no episodes of fatigue and drowsiness and the stability of these positive manifestations from day to day.
Despite the long-standing stubbornness of dietitians in their recommendations for fat reduction, the other way - the reduction of carbohydrates - leads to quite measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Low density cholesterol ("bad").
- High density cholesterol ("good").
- 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! That is, mentally, emotionally and physically, you will feel better than if you cut fat without taking into account carbohydrates.
Thus, the health benefits are the harmonization of carbohydrate and fat metabolism and good mental and physical well-being.
You do not need to be hungry to lose weight!
A special warning for all people with any kind of chronic disease: consult your doctor before dieting!
Above, we have listed the main benefits of a low carb diet. Now you know how to lose weight, and not just fast, but 2-3 times faster than most balanced diets that require calorie counting and fat reduction.
Medical science has taken a lot of evidence that a low carb diet restores the hormonal balance in the direction of a fat burner. We have gathered data to improve overall health. We know hundreds of thousands of reviews about the well-being in the process of such a diet, for a high feeling of satiety, for an exuberance of vitality and increased efficiency. This is why our answer to the question "how to lose weight quickly and effectively at home" is a low carb diet.