There are many ways to lose weight quickly.They differ:
- degree of damage to health;
- “body parts” due to which weight loss occurs;
- the necessary amount of willpower to maintain your chosen weight loss strategy.
Below we look at four principles for successful weight loss, based on the latest scientific research.How quickly you can lose weight with their help depends on the individual characteristics of your body.
Methods for ultra-fast weight loss and associated RISKS
To avoid disappointment arising from the unreasonable fascination with the title of this article, let's immediately sober up.
First, losing weight extremely quickly ALWAYS poses a health risk.By superfast we mean, for example, tens of kilograms per week.
Secondly, not everything we understand about losing weight has to do with reducing body fat.
Very often the question is “how to lose weight fast?”is understood as “in a short time (usually a few days) seeing a different number on the scale or fitting into smaller pants/clothes as a younger person.”
Body weight and the circumference of its individual parts during weight loss can change at least due to:
- reduce the amount of fat in the body;
- destruction of muscle mass;
- reduce the volume of muscle cells;
- removal of fluid from the subcutaneous layers.
Which of these methods is right for you?
"Lose weight" very quickly(in the sense of lowering the readings of the scale) can be done by removing excess fluid from the body, for example, with the help of diuretics, which are actively used by professional athletes when drying the body.
The price of the problem is the risk of serious side effects, including death.Diuretics belong to the class of the most dangerous sports chemicals.
The currently fashionable detox diet also belongs to the class of diets for rapid weight loss.This is one of the reasons for its popularity.
But what causes the weight changes in this diet?Due to the same loss of fluid from the body, destruction of muscle cells occurs due to the almost complete absence of protein in the diet and a decrease in their size due to a decrease in glycogen stores in the muscles, which “bind” water.
The same applies to weight loss with laxatives: when they are used, the amount of fluid removed from the body increases.
We have provided three really effective examples of very rapid weight loss.Their main feature isthe effect is very short, the fat percentage does not change and there are enormous risks of damage to health: Weight returns to normal within a few days as soon as you stop the diet.
So, from all of the above, it is important to understand the following:losing weight quickly (say 10 kg in a week) due to fat mass is almost impossible.
Furthermore, the rate of weight loss is strongly linked to individual body parameters.A person who weighs 150 kg and a fat percentage of 40% can tell you how he lost 7 kg in a week, but for you, with your 65 kg and a fat percentage of 15%, the value of 7 kg can only be achieved in six months, following the same methodology...
Therefore.
Below we will introduce you to the scientific principles of proper weight loss, following which you will be able to lose weight as quickly as possible, taking into account your individual characteristics.In this case, our tips will help you:
- do not harm your health, but improve it;
- maintain muscle mass and even increase it;
- develop a rhythm of life that you can consistently stick to.
Known methods of losing weight extremely quickly pose enormous health risks.Furthermore, they do not burn fat, but only remove water from the body
How to lose weight quickly and without harm to your health?Fundamental principles
1. Reduce your calorie intake
Weight loss should always start from this.
According to scientists, too many calories are the most important cause of obesity in our society.But they insistently try to show us that we do too little sport...
Very often it is the producers of unhealthy food products who promote a healthy lifestyle by emphasizing the need to be physically active.Therefore, they divert our attention from the real cause of obesity: their products.
In a study of African tribes who spend all day on the move, scientists found that the level of energy expenditure of their representatives is not much different from that of office workers in developed countries.
This doesn't mean that Africans don't move around a lot.No.
Alonethe amount of calories burned during physical movements is very small, only about 20% or so of daily energy expenditure: if African hunters spend, say, about 500 Cal during the day (just moving), then an office worker spends about 200 Cal.The difference of a few hundred calories is negligible.
So, the main rule for losing weight is this: the body begins to burn fat when we eat fewer calories from food than we need to maintain vital processes.This is the so-called calorie deficit.
With some reservations, the following statement is true:The greater the calorie deficit, the faster you will lose weight.
Main Disclaimer:The greater the calorie deficit, the greater the risk of health problems.
Recommended calorie restriction -300-500 Calfrom basal metabolism.
The first rule for losing weight: reduce the number of calories eaten;The greater the calorie deficit, the faster you can lose weight
2. Eliminate carbohydrates from your diet
Carbohydrates (sugars and starches) stimulate the release of the hormone insulin, whose job is to control blood sugar levels.It does this by transporting excess glucose to stores: glycogen and fat.
If you do not lead an active lifestyle, consider that all desserts go entirely to fat.
When insulin levels in the body are low, conditions are created for the active use of fats as an energy source..To achieve this goal, you simply need to eat fewer carbohydrates.
The vast majority of diets are based on this principle, including intermittent fasting, the ketogenic diet and the Dukan protein diet.
When insulin levels are low, another weight loss mechanism mentioned at the beginning is activated: the kidneys remove excess sodium from the body, which binds water.What does it affect?The thickness of the skin fold decreases.
The action of diuretics, used by professional athletes to dry out the body, is based on this principle: these drugs also eliminate sodium and allow you to achieve very lean muscle relief.
While diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction since the body is just getting rid ofexcesssodium
Simply eliminate carbohydrates from your diet and you will lose weight quickly;At the same time, appetite will decrease and the thickness of the skin fold will decrease
3. Eat more protein, healthy fats and fiber
So, we have understood the basic principle of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Each meal should consist of protein, healthy fats, and low-carb vegetables.This combination will provide the 20-50 g of carbohydrates necessary for rapid weight loss without the need for accurate calculations using formulas and calculators, as well as the intake of sufficient vitamins and minerals.
Eating protein is very important for losing weight for several reasons:
- The protein has a thermogenic effect, that is, it increases the rate of internal metabolism by 80-100 calories.A little, but still.
- Protein foods fill you up better, reducing your appetite and desire to snack throughout the day.We talked about this in the materials about the benefits of cottage cheese and eggs for weight loss.
- Protein prevents the breakdown of muscle mass during a low-calorie diet.
Protein sources:
- Meat (lean parts): beef, chicken, pork, lamb;
- Fish and seafood: salmon, trout, shrimp, lobster;
- Eggs and dairy products.
Vegetables
Vegetables are natural sources of vitamins and minerals, they are also rich in fiber and water, which fill your stomach and keep you full, and they are low in calories.You can eat them in any quantity without fear of gaining weight.This is your secret to avoiding crippling hunger.
The only important thing is to avoid starchy vegetables like potatoes.
Recommended low-carb vegetables:
- broccoli;
- Cauliflower;
- Spinach;
- Brussels sprouts;
- White cabbage;
- Salad;
- Cucumber;
- Celery.
Fats
When we eliminate carbohydrates, which are the body's main source of energy, from our diet, it is important to increase our intake of another energy source provided by nature: fats.
Recommended healthy fats:
- olive oil;
- linseed oil;
- coconut oil;
- avocado;
- butter;
- nuts.
Include the following types of fats in every meal and don't be afraid of gaining weight:Restricting carbs and fats while dieting is a recipe for failure, since you will not receive enough energy and therefore will not be able to adhere to the described diet for a long time.
Build each meal around protein, non-starchy vegetables and healthy fats.
4. Exercise to increase metabolism
No, you don't have to run away.FurthermoreRunning is not the most effective sport for losing weight, as is commonly believed.
In general, if you compare proper nutrition and sport, the former, as shown above, is much more important for losing weight.
-What are the best sports for losing weight quickly?
Those wherethe speed of internal metabolism is activated to the maximum.
In principle, any physical activity is beneficial, but high-intensity interval training (HIIT) and strength training are the most effective for losing weight.They significantly stimulate the rate of internal metabolism, which decreases when losing weight.
The state of stimulated metabolism, whether during interval training or strength training, can last up to 2 days.
According to scientific data, metabolism represents approximately 70% of daily calories: the higher the metabolic rate, the more calories are burned.
Furthermore, training helps to strengthen and increase muscle mass: the greater the muscle mass, the more calories are needed to maintain it, the less they are converted into fat.
The higher your internal metabolic rate, the faster you will lose weight;High-intensity interval training (HIIT) and strength exercises boost your metabolism for up to 2 days
Does it make sense to count calories when losing weight?
No.
It is important to understand which foods you can eat and which ones to exclude: the basis should be proteins, healthy fats and non-starchy vegetables, and you should try to limit the amount of simple carbohydrates.
Sugar and fructose are especially bad for weight loss.They bring not only "empty" calories, but also cause changes in the body at the hormonal level, which provoke overeating and cause a huge number of diseases.
Have one fasting day a week
Bigotry is rarely beneficial.Now that we've figured out how to lose weight fast, it's important to realize that infrequent indulgences won't cause harm to yourself.
In any diet, especially at the beginning, when your usual lifestyle changes,You can give yourself a “fasting” day.when you can eat more carbohydrates and familiar foods.Without fanaticism, obviously.
Such a day is usually called "cheat eating" from the English "cheat eating" - "cheat with food".
Always try to stay as healthy as possible in the foods you choose.
When it comes to carbohydrates, satisfy your appetite with whole, natural foods: oatmeal, rice, potatoes, sweet potatoes, fruit.
And it is better to do it no more than once a week.The more often, the less rapid the weight loss process will be.
It is important to understand:A light meal is allowed during weight loss, but is not absolutely necessary..During this period your weight may increase slightly, but mainly due to the fluids that will “go away” in the next few days.
During weight loss, one fasting day is allowed per week, in which you can eat more carbohydrates and familiar foods.
How fast can you lose weight?
On the low carb diet described aboveyou can lose about 1-4 kg per week, sometimes more, sometimes less.
The more overweight you areand fewer attempts to lose weight in the past,the faster you will lose weight.
A scientific experiment demonstrated that a low-carbohydrate diet (~50 g per day)helps you lose weight much fastercompared to a low-fat diet (30% of total calories).Over the course of 6 months, obese women lost an average of 8kg on a low-carb diet and 4kg on a low-fat diet.
The interesting thing is that in the experiment, the women who ate low carbohydrates were allowed to eat as many other permitted foods as they wanted.Those.they didn't have to fight the debilitating sensation of hunger.As a result, the calorie content of their daily food decreased by about 500 calories compared to usual.
The "eat as much as you want" principle is the basis of the Dukan protein diet.But carbohydrates are excluded from the list of permitted foods.
Look at the graph below - it's a good example of how quickly you can lose weight simply by eating fewer carbs.
How fast can you lose weight by limiting carbohydrates in your diet: the vertical axis is body weight, the horizontal axis is time in weeks;The bottom graph is the rate of weight loss on a low-carb diet, the top one is the rate of weight loss on a low-fat diet.
During the first few weeks, you may feel low on energy as your body takes time to adjust from using carbohydrates as an energy source to fats.
Subsequently, your well-being will significantly improve, as will your health.
Scientists say that a low-carb diet improves blood sugar levels, reduces the concentration of bad cholesterol and increases the concentration of good cholesterol, and normalizes blood pressure.
How quickly you can lose weight on a low-carb diet depends on many factors.The average rate of weight loss is 1-4 kg per week