How to lose weight quickly and effectively is an urgent question for most women and many men. We all want to achieve quick and impressive results at home. However, the overwhelming number of forms that promise this does not satisfy us in the long run and is difficult to bear.
Let's summarize why we strive for an effective weight loss program:
- Significant decrease in appetite so as not to suffer from insatiable hunger.
- A reasonably fast 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.
We have listed the main steps on a successful path to a slim and healthy body below.
Step 1: severely limit digestible carbohydrates
The most important part of success is eliminating all types of sugars and starchy foods from your diet - simply put, sweet, starchy, and high-glycemic fruits.
This is due to the fact that this food more actively stimulates the production of insulin. It is this hormone that is directly related to the deposition of fat in all deposits, among which excess subcutaneous fat looks the most unpleasant.
When insulin levels drop, the body can 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 getting off the scale. As a result, without special preparations, you will lose that excess liquid that made you bulkier and heavier.
Unsurprisingly, people on a low-carb diet lose up to 4. 5kg in their first week. This number is often even higher!
Surprisingly, by reducing the amount of fat in the diet, people still counted calories and were subjectively undernourished (feeling hungry after eating). At that time, no matter how restricted the carbohydrate diets were, followers could afford to eat their fill.
A pronounced effect of the exclusion of sugars is the fact that hunger is clearly reduced and the feeling of satiety arrives earlier. This leads to the fact that the diet is followed without excessive volitional efforts, on automatic pilot. Comfortable weight loss is a million old dream!
Summary:Reducing carbohydrates lowers blood insulin, reduces appetite, and allows you to lose excess weight without constantly being 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 the 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 shellfish: walleye, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of sufficient protein intake to the arrangement cannot be overemphasized. By increasing the consumption of irreplaceable building materials for our body, we actively accelerate the metabolism.
Research shows other benefits of a high-protein diet:
- According to some data, the reduction in generalized anxiety reaches 60% (! ).
- Reduction of nocturnal hunger episodes.
- Improvement of the condition of the skin, hair and nails.
When wondering how to lose weight fast, it really pays to cheerfully submit to the king of nutrients - protein!
Let's make a list of low carb vegetables:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussels sprouts.
- Cabbage.
- Bulgarian pepper.
- A tomato.
- Cucumber.
- Celery.
Take a good look at the entire list - here's another slim, toned body secret! Don't be afraid of overeating salads! Even 5 large salad plates a day will not allow you to exceed your carbohydrate intake (25-50 grams per day).
A great advantage of this diet is a large amount of fiber, vitamins and mineral salts, which give the body a large number of essential nutrients and form a high-quality regular cleanse.
Remembering the healing sources of fats:
- 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 allows our vessels and nervous system to remain strong and healthy for a long time.
Don't make the mistake of many weight loss fanatics and don't combine both diets into one. You must choose between low carb or low fat. Otherwise, it is very easy to critically reduce the diet and make it dangerously poor in composition.
Fractional nutrition shouldn't bore you: 3-4 meals a day, in equal portions. Or 3 main meals and 1 additional (2nd breakfast or snack).
There are tons of low carb recipes waiting for you on blogs and shelves. Make a decision and follow the recommendations with confidence! Weight loss and wellness will not be long in coming.
Conclution:Each meal = protein + fat + low carb vegetables. The target amount of carbohydrates 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: 3-4 strength workouts 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 workouts. 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. Weight lifting provides not so much a special calorie loss during exercise, but a powerful boost to speed up your metabolism after training - for up to 24 hours!
For young people, gaining muscle mass is also an important gift.
However, if strength machines, kettlebells, and a barbell are categorically unacceptable to you, focus on moderate intensity aerobic exercise, continuously for 40 minutes. Walking, running, step aerobics, etc.
Summary:The best solution for physical education is strength training with resistance to weight. Otherwise, aerobic exercise will also work for success. The main thing is to move! Regularly and actively: 3-4 times a week.
Plus: carb dump once a week
For many people, the ideal day to expand the menu toward carbohydrates is Sunday.
When using such a weekend, you need to refrain from too harmful sugars (sweets, cakes, ice cream). But it has 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 slim body without excess fat under the skin.
Consider one more unavoidable circumstance: often immediately after loading it will increase by 1 to 2 kilograms. However, when returning to the normal course of nutrition, this weight will disappear quickly, since it is mainly made up of water retained in the tissues.
Conclution:Once a week, you can (but not required) carb bias your diet using healthy sources rich in fiber and nutrients.
What about calories and portion sizes?
Attention to all interested! Generally, on a low-carb diet, you don't need to count calories and tightly control portion sizes. Intrigued? This idea is based on a healthy logic: in the case of the ideal mix of "protein + fat + vegetable salad of low glycemic index vegetables" it is very difficult to overeat in terms of calories and volume.
But if you desperately want to count calories, use an online calculator, for example with your mobile phone. This is the fastest, most accurate, and most convenient way.
Summary:Regardless of your calorie decisions, keep your main goal focused: reducing carbohydrates to 25-50 grams per day and getting the rest of your calories from protein and fat.
Some more secrets to lose weight fast
Also take a closer look at 7 scientifically proven tips:
- Drink plenty of water.The acceleration of the metabolism and the rate of loss of excess fat mass are the main advantages of a proper drinking regimen. On average, 1 kilogram of weight should have 25-30 ml of pure water. Use the Japanese method: 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 calmly drink the entire daily volume.
- Drink tea and coffee.These drinks have been proven to stimulate metabolism. Up to 3 teaspoons of coffee without a chute is an acceptable average daily serving 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 boost protein breakfast.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct path to rapid weight loss, even with an emphasis on visceral fat (this is excess fat within the body, a key marker of which is fat deposition in the body). middle of the trunk, especially in the frontal abdominal wall).
- Fat Burning Products. . . Lists of these products can be found on many sites. In general, it is most often 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 appears solid in a shallow dish. Add time-consuming silverware similar to chopsticks to the plate and the meal time will be significantly extended. The satiety signal will have time to enter the brain and you will not have to fight yourself to leave the table on time. You will stop eating easily because you will be full!
- Get enough sleep. . . Everything is simple and has been proven by medicine for a long time: the hormone ghrelin increases hunger and is actively produced during periods of lack of sleep. In addition, it reduces the production of leptin, responsible for the feeling of satiety. A chain of successive events is inevitable: you do not sleep at least 7-8 hours a day - there is no "will" to comply with the restrictions due to a strong feeling of hunger - an excess of fat mass and a lack of confidence in your abilities . 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. In the following weeks, the rate of weight loss fluctuates in the region of 1-2, 5 kg.
Plus, the classic rules for a healthy physiology work too:
- Newcomers to dieting attempts lose weight faster.
- For seasoned heroes, weight loss efforts are slower.
- Those with large surpluses also have faster paces compared to their less fat counterparts.
However, everyone is losing weight!
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 one's fat reserves to guarantee the vital functions of the organism.
Many people who follow a low-carbohydrate diet report increased energy, energy, optimism, the absence of episodes of fatigue and drowsiness, and the stability of these positive manifestations from day to day.
Despite many years of stubbornness by dietitians in recommendations for reducing fat, the other way, cutting carbohydrates, leads to fairly measurable positive consequences:
- Normalization of blood sugar levels.
- Decrease in triglyceride levels.
- Low-density ("bad") cholesterol.
- Increased high-density ("good") cholesterol.
- Stabilization of blood pressure within normal limits.
And the happiest benefit is that when the carbs are low, the diet is easier to follow! That is, mentally, emotionally, and physically, you'll feel better than cutting fat regardless of carbs.
So the health benefits are harmonization of carbohydrate and fat metabolism and good mental and somatic well-being.
You don't have to starve to lose weight!
A separate warning for everyone with any type of chronic illness: 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 just quickly, but 2-3 times faster than most balanced diets that require counting calories and restricting fat.
Medical science has received much evidence that a low carbohydrate diet rebuilds 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 about well-being in the process of such a diet, about a high feeling of satiety, about a surge of vitality and increased efficiency. That is why our answer to the question "how to lose weight quickly and effectively at home" is a low carbohydrate diet.