How to lose weight quickly and effectively is an urgent question for most of the women and many men. We all want to get quick and impressive results at home. However, many of these promising methods do not satisfy us in the long run. and is difficult to bear.
Let's outline what we are trying to do when looking for an effective weight loss program:
- Significant loss of appetite, so as not to suffer from unquenchable hunger
- A reasonably fast rate of fat loss (not just water! )
- Improvement in well-being - both physical and mental
- Objective Normalization of health indicators
For all these reasonable purposes modern science comes to our aid.
Below we list the main steps to a successful path to a lean and healthy body.
Step 1: Severely Limiting Digestible Carbs
The most important part of success is removing all types of sugary and starchy foods from your diet, simply put, sweet, starchy and high glycemic fruits.
This is due to the fact that this food most actively stimulates the production of insulin. It is this hormone that is directly related to the deposition of fat in all depots, of which excess subcutaneous fat looks the most unsightly.
When insulin levels decrease, the body becomes less able to use fat stores to generate energy for life.
Another positive result is the ability to remove excess water from the tissues, which the kidneys will do successfully as soon as the ubiquitous hormone is largely stopped. As a result, without special preparations, you will lose that extra fluid that made you heavy. and made heavy.
Amazingly, people on low-carb diets 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 malnourished (they felt hungry after eating). At the time, no matter the carbohydrate-restricted diet, adherentscould eat until they were full.
An obvious effect of excluding sugars is that the appetite is markedly reduced, and the feeling of fullness comes first. This leads to the fact that the diet is followed without excessive voluntary effort - on autopilotComfortable weight loss is an old dream of millions!
Summary:Reducing carbohydrates lowers blood insulin, reduces appetite and allows you to lose extra weight without feeling constantly hungry.
Step 2: Eat Protein, Fat and Vegetables
Consistency is key here: Every meal should contain protein, fat, and vegetables.
By following this rule, you'll often automatically hit a goal of limiting carbohydrates -- in the range of 25-50 grams per day.
Let's define beneficial 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 in the regime cannot be overemphasized. By increasing the consumption of building materials irreplaceable for our body, we actively accelerate the metabolism.
Research shows other benefits of a protein-rich diet:
- According to some statistics, the reduction in general anxiety reaches 60% (! ).
- Loss of appetite at night.
- Improve the condition of skin, hair and nails.
When you are wondering how to lose weight quickly, it is indeed worth presenting with pleasure the king of nutrients - protein!
Let's list vegetables with low carbohydrate content:
- Broccoli.
- Cauliflower.
- Parents.
- White cabbage.
- Cauliflower.
- Brussels Sprout.
- Cabbage.
- Bulgarian Pepper.
- Tomato.
- Cucumber.
- Parsley.
Take a deeper look at the full list: Here's another secret to a slim toned body! Don't be afraid to eat salad! Even 5 large salad plates a day won't let you exceed your carbohydrate intake (25-50 grams per day).
A huge bonus of such a diet is a large amount of fiber, vitamins and mineral salts, which provide the body with a wealth of essential nutrients and a high-quality regular cleansing.
Remembering 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 not heated during cooking. They contain a harmonious combination of essential fatty acids Omega 3, 6, 9, which keep our vessels and nervous system strong and healthy for a long time. allows to live.
Don't make the mistake of many weight loss fans and don't mix the two diets into one. You should choose either low carbohydrate or low fat. Otherwise, severely cut back on the diet and make it dangerously poor in composition too much. it's easy.
Fractional nutrition should not bore you: 3-4 meals a day, in equal portions. Or 3 main meals and 1 additional (second breakfast or afternoon snack).
There are tons of low-carb recipes for you on blogs and bookshelves. Make up your mind - and follow the recommendations with confidence! Weight loss and well-being will not be long in coming.
Conclusion:Each meal = protein + fat + low carbohydrate vegetables. The target amount of carbohydrates per day is in the range of 25-50 grams.
Phase 3: Athletic gymnastics 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 coach for some personalized workouts. Then all the necessary exercises will be explained in detail in real time - as well. Remember! Weighted gymnastics requires careful technique. This is the only way to avoid injury and get quick results.
Numerous studies show an interesting fact. Weightlifting provides not so much a special waste of calories during exercise, but a powerful incentive to accelerate the metabolism after training - up to 24 hours!
For young people, muscle gain is also an important gift.
However, if strength machines, kettlebells and a barbell are categorically unacceptable to you, focus on moderate-intensity aerobic exercise -- up to 40 minutes in a row. 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.
Additionally: Carbohydrate Stripping Once a Week
For many people, Sunday is the ideal day to expand the menu towards carbohydrates.
When using such weekends, you should avoid too 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, upon returning to the normal course of nutrition, this weight will quickly go away, since it consists mainly of water retained in the tissues. it happens.
Conclusion:Once a week, you can (though not necessarily) perform a carbohydrate skewer in your diet by using healthy sources rich in fiber and nutrients.
What about calories and serving sizes?
Attention all interested! Generally, on a low-carb diet, you don't need to count calories and strictly control portion sizes. Curious? The idea is based on a healthy logic: It's very difficult to overeat in terms of calories and volume with the ideal mix of "protein + fat + vegetable salad from low-glycemic vegetables. "
But if you want to count calories, use an online calculator, for example, using your mobile phone. This is the fastest, most accurate and convenient way.
Summary:Regardless of your caloric decisions, keep your main goal in mind -- reducing carbs to 25-50 grams per day and getting the rest of your calories from protein and fat.
Some more secrets of fast weight loss
Also take a look at 7 scientifically proven tips:
- drink plenty of water.The acceleration of metabolism and the rate of loss of excess fat mass are the major advantages of an adequate drinking regimen. On average, 1 kg of weight should contain 25-30 ml of pure water. Use in the Japanese way. Use: 200-300 ml immediately after waking up in the morningDrink water. We divide the rest of the water into 3 bottles and take them 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 entire daily amount.
- Drink tea and coffee.These drinks are proven to boost metabolism. Up to 3 teaspoons of unsweetened coffee is the average acceptable daily dosage for coffee lovers.
- Lots of protein for breakfast.Provides high satiety and prolonged absence of hunger. Increases the rate of weight loss by 36% compared to those who do not increase breakfast with protein.
- Fiber in the diet.Increasing the intake of soluble and insoluble fiber is a direct way to rapid weight loss, which includes an emphasis on visceral fat (this is excess fat inside the body, a major marker of which is the accumulation of fat in the middle of the trunk, especiallyon the anterior abdominal wall).
- fat burning products. . . List of such products can be found on many sites. Roughly speaking, these are often vegetables, green tea, sour milk and some fruits, rich in useful nutrients.
- small plate. . . the method is simple and works for most. Any serving will look solid on a shallow plate. Put the same time-consuming cutlery as Chinese chopsticks in the plate, and the meal time will be significantly longer. Near the sign of satietyThe brain will have time to enter, and you won't have to struggle with yourself to leave the table on time. You will easily stop eating because your stomach will be full!
- get enough sleep. . . Everything is simple and has long been proven by medicine: the hormone ghrelin increases appetite and is actively produced during sleep deprivation. In addition, the production of leptin, which is responsible for the feeling of fullness, decreases. A series of gradual events is inevitable: there is no sleep for at least 7-8 hours a day - there is no "desire" to adhere to restrictions due to a strong feeling of hunger - an excess of fat mass and a lack of confidence in themLack abilities. So get enough sleep to break this vicious cycle!
How fast can you lose weight?
In the first week after switching to the nutrition system described above, a person loses from 2. 5 to 5 kg of his original body weight. In subsequent weeks, the rate of weight loss is 1-2. fluctuates in the region of 5 kg.
In addition, the classic laws of healthy physiology also work:
- Newcomers to diet efforts tend to lose weight faster.
- For veteran heroes, weight loss efforts are slow.
- Those with a larger surplus tend to have a faster heart rate than their low-fat counterparts.
However, everyone is losing weight!
For the first time (up to a week), it is worth considering some strange state of health. This is an undeniable given in the transition to burning its own fat stores to ensure vital functions of the body.
Many people on the low-carb diet report increased energy, energy, optimism, no episodes of fatigue and sleepiness, and the consistency of these positive manifestations from day to day.
Despite many years of insistence by dieticians in fat-cutting recommendations, the second approach—reducing carbohydrates—produces fairly measurable positive results:
- Normalization of blood sugar level.
- Decrease in triglyceride level.
- Reduction in low-density cholesterol ("bad").
- An increase in high-density cholesterol ("good").
- Stabilization of blood pressure within the normal range.
And the most pleasant benefit is that when carbohydrates are low, the diet becomes easier to follow! That is, mentally, emotionally and physically, you'll feel better cutting down on fat regardless of carbohydrates.
So, the health benefits are the harmony of carbohydrate and fat metabolism and good mental and physical well-being.
You don't have to be hungry to lose weight!
A separate warning to everyone with any type of chronic illness: check with your doctor before going on a diet!
Above, we have listed the main benefits of low carb diets. Now you know how to lose weight, and not only quicker, but also 2-3 times faster than most balanced diets by counting calories and reducing fat. needs to be limited.
Medical science has found a lot of evidence that low carb diet rebuilds hormonal balance in the direction of fat burning vector. We have accumulated evidence for improving overall health. We know about well being in the process of such dietHundreds of thousands of reviews know about a higher feeling of satiety, increased vitality and increased efficiency. That's why our answer to the question "how to lose weight quickly and effectively at home" is low-carb. is diet.