The topic of weight loss is almost endless.In recent years, the question "How to quickly welcome in fat" increasingly sounds in the various corners of our huge homeland.
Someone is comfortable living with extra pounds, and someone mixes in someone.After all, excess fat mass is not only insufficient, but also brings to health problems (painful joints, vessels, heart, shortness of breath, hormonal changes, diabetes, etc.).
All people who have excess weight want to build fast and forever.This is such a golden dream that is almost unrealistic.On the internet bunch of requests: How to lose weight quickly by 10 kg per week?I wonder how a person imagines such a magical transformation?
It turns out you need to lose weight by almost 1.5 kg per day!What will these people lose weight?I hope, fat?Now count: in one gram greasy 9 kcal.That is, lose 1.5 kg, you need to burn 13500 kcal a day!
Did you understand this huge figure?I hope you realized that it is simply impossible to lose so much fat a day.Physically impossible.No chance.Therefore, I will not write utopian dreams here about such a quick loss of weight.
I think there are people who really managed to become 10 kg in one week on any mono-diet.But the question arises here: What did these people lose weight?In our body, in addition to fat, there is water and muscles (well, bones).Because it will not be possible to lose weight so fast, with a strict diet, muscles (and water that are in these muscles are in the first place).
Now I will reveal a secret that is too well known.Muscles are the main consumers of energy, ie kcal.One kilogram of muscle burns about 30 kcal a day.Fat do not spap energy virtually.So as soon as you lost your muscles, Kcal started being automatically worse.
Imagine such a picture.Before a diet, your weight was 70 kg.From this weight, 25 kg made up fat and 45 kg per muscles (in this situation, the person will have the first degree of obesity).For a diet, the person quickly lost 10 kg.It stands on the scales and is looking forward to this result.But from these 10 kg - 5 kg he went with muscles and 5 kg of fat.After a diet, the person returns to his usual diet.
But if I used to burn me earlier a day 45 * 30 = 1350 kcal daily, now burn 40 * 30 = 1200 kcal.The difference is 150 kcal per day.That is, these 150 kcal were no longer burned, but were deposited in the fatty hangars.And 150 kcal is 16 gr.Thick.Every day that person gets 16 gr.Thick.The month will recover up to 480 gr., And in a year it will be harder than 5,760 kg.And that is provided that he does not eat surplus, to speak, the minimum task.
After a couple of years (but most likely even earlier), this person will pick up 10 kg and want to go to the diet again.And everything will happen again, only after this muscle nutrition will remain even less, respectively, will get weight faster.And so with each new diet weight returns faster and faster.
After a few diets, a person can weigh the same 70 kg, but now will not have 45 kg, but 30 kg.And fat will be all 40 kg.And this is already 4 degrees of obesity.
Of course, I'm very exaggerating, but in reality it happens.Therefore, in fact, not only weight in kilograms.Namely, fat and muscle tissue ratio.Fat is easier and more voluminous, and the muscles are thicker and difficult.That man from the example at the very beginning exploits with a weight of 70 kg, he looked more concretely.After years and a few diets with the same weight, it looks more voluminosis, because the fat and muscle ratio has changed.I advise you to measure the volume when losing a pound, and don't get down in weight.
How to quickly lose weight at home
I hope you read previous diet information.Because it is very important to understand which different experiments can be counted on themselves.There are a lot of different diets on the Internet that promise beautiful results.I advise you not to follow them blindly, but to turn on your head.If necessary, ask questions in the comments, I will definitely answer.
The most wonderful way to lose weight is to follow the correct nutrition.But I have to say immediately that at the appropriate nutrition will not be possible to lose weight quickly.The departure of a pound will be smooth, about 0.5-1 kg per week.
The rate of weight loss will depend on the initial weight - which is larger, faster leaves.A good indicator is minus 10-15% of the initial mass in 3 months.That is, with a weight of 100 kg in 3 months, you can lose 10-15 kg on the appropriate diet and weight of 60 kg-6-9 kg.
Also, the age of weight loss is affected by age (older person - is slower metabolism - kilograms go more slowly), gender (men lose faster than women), physical activity (you spend more calories - faster losing weight).
But there are situations when you need to lose weight faster.And this can be done if you adhere to the power circle described below.The main thing when weight loss is muscle maintenance and lose fat.And this can be achieved if removed from the menuCarbohydrates.
Carbohydrates are the main source of energy.All calories that are obtained from carbohydrates have to be spent.As I have already written, the main energy consumer are muscles.In addition to them, the brain needs energy, heart.If you have not spent these calories that have arrived from carbohydrates, then that energy is released in the form in the form of fat.And only a small part of carbohydrates stored in the liver as a glycogen.
Glycogen spends body when it lacks calories for life in the first place.Second, energy stretches out of muscle (if protein does not have enough).And only then, the fat begins to split.From this we can conclude: with a short technical voltage, you can't lose weight.Since the first body will consume glycogen, the reserves will be continued after eating.
The fat begins to be shared only after 40 minutes of cardio cargo (running, cycling, etc.).
To quickly lose weight, you must complete these Terms:
- Remove carbohydrates from the diet, leaving only a little vegetable
- Increase the amount of protein in the menu (about 1.5 g. Protein to 1 kg of weight)
- Be sure to drink 2-3 liters of clean water a day
- include browns or fibers in a diet
- Include healthy omega-3 fats in a diet
- Get involved in physical effort, preferably power, which strengthens muscles
These are the conditions under which you can quickly lose weight, but maintain health at the same time.
And now I will write in more detail about these points.
Let's remove carbohydrates from the menu - the first step towards a fast weight loss
First of all, you need to realize that carbohydrates are the main source of accumulation of excess fat in cells.When you stop eating carbohydrates, the body will start to take the necessary energy from fat, if you support muscles with a sufficient amount of protein food at the same time.The first answer to the question: How to lose weight quickly is limited by carbohydrates greatly.
Maybe this seems to you that this is a protein nutrition.But that is not quite true.I have already written about Dukan nutrition, where you need to eat one protein.
Vegetables remains here as a source of fiber, vitamins and minerals.Also in vegetables are carbohydrates in small quantities, but these carbs are slow, ie complex.They shared in glucose for a long time and do not provoke sugar jumps.
I will write in a short time what happens when simple carbohydrates (cute, flour, potatoes, white rice) enters the body.These carbohydrates have a short chain, so they split very quickly into glucose molecules.When glucose enters the bloodstream (and it is simultaneously obtained by simple carbohydrates), the pancreas begins to actively unveil insulin.Insulin is responsible for sending glucose, as a source of energy, send in cells.It excesses excess glucose in fat, because the excess blood sugar is very negatively affected by vessels.
When excess blood sugar is taken out, the body feels smoother, it lacks energy.And we want to eat again.And the hand itself reaches for quick carbohydrates.And everything is repeated again: a sharp jump in blood sugar - redundant processing in reserve fat - feeling hungry.Thus, the addiction to carbohydrates is developing when a person simply cannot do without any source of fast carbohydrates.
To stop this enchanted circle, you need to start the day correctly.In the morning, be sure to have breakfast.Since during the weight loss from the diet removed all carbohydrates except vegetables (can't eat cereals, pasta, potatoes, fruits, shear vegetables - beans, lenses), thenFor breakfast, eat a cottage with greenery and fresh vegetables or omelet with vegetables.Vegetables in one meal should be at least 250 g.You can also 300 gr.It's, a day you need to eat at least a kilogram of fresh vegetables.
You can eat 150 g tits in time, the omelet can be made of 3 eggs or 1 whole egg and 3 proteins.
Choose various vegetables, preferably different colors.In winter, it can be carrots, beets, cabbage, greenery.You can also use frozen vegetables and slide them a little in pairs or steams (zucchini, pepper, eggplant, patl, beans, green peas, broccoli, colored cabbage, etc.).
Second step towards weight loss: Eat more proteins
Protein is a mandatory component of fast weight loss.It is necessary to support muscle mass.The squirrel should eat at least 1.5 grams per kilogram of weight.
What products to take the desired protein about?You can eat skinny meat, chicken, turkey, covering, seafood, squid, mussels, any fish, milk products (eggs, milk, soy milk).