How to lose weight quickly and effectively is an urgent question for most women and many men. We all want to achieve fast and impressive results at home. The sheer number of ways that promise this does not satisfy us in the long run and is difficult to tolerate.
Let's outline what we strive for in search of an effective weight loss program:
- Significantly reduce appetite so that you do not suffer from insatiable hunger
- Reasonably fast fat loss rate (not just water! )
- Improving well-being - both physically and mentally
- Normalization of objective 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 slim and healthy body.
Step 1: Limit digestible carbohydrates
The most important part of success is to eliminate 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 most actively stimulates insulin production. It is this hormone that is directly related to the deposition of fat in all depots, among which excess subcutaneous fat looks the ugliest.
When insulin levels fall, the body becomes able to 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 going out of scale. As a result, without special preparations you will lose this excess fluid, which makes you bulkier and heavier.
Not surprisingly, people on a low-carb diet lose up to 4, 5 kg in the first week. Often this figure is even higher!
Remarkably, by reducing the amount of fat in the diet, people are still counting calories and subjectively malnourished (feeling hungry after eating). At that time, as much as restricted carbohydrate diets, followers could afford to eat until they were full.
A pronounced effect of the exclusion of sugars is the fact that hunger is clearly reduced, and the feeling of satiety comes earlier. This leads to the fact that the diet is followed without excessive willpower - on autopilot. Comfortable weight loss is an old dream of millions!
Summary:Reducing carbohydrates reduces insulin in the blood, reduces appetite and allows you to lose weight without constantly feeling 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 25-50 grams per day.
Let's identify the useful sources of protein:
- Meat - beef, chicken, turkey, pork, lamb.
- Fish and seafood - perch, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of sufficient protein intake to the arrangement cannot be exaggerated. By increasing the consumption of essential building materials for our body, we actively accelerate metabolism.
Studies show other benefits of a high-protein diet:
- According to some data, the reduction in general anxiety reaches 60% (! ).
- Reduce bouts of hunger at night.
- Improving the condition of the skin, hair and nails.
When you are wondering how to lose weight fast, it is really worthwhile to happily surrender to the king of nutrients - proteins!
Let's list low-carb vegetables:
- Broccoli.
- Cauliflower.
- Spinach.
- White Cabbage.
- Cauliflower.
- Brussels sprouts.
- Cabbage.
- Bulgarian pepper.
- Tomato.
- Cucumber.
- Celery.
Take a look at the whole list with a sharp eye: here's another secret to a slim toned body! Don't be afraid to overeat salads! Even 5 large salad plates a day will not allow you to exceed your carbohydrate intake (25-50 grams per day).
A big bonus for such a diet is the large amount of fiber, vitamins and mineral salts, which give the body a wealth of essential nutrients and form a high-quality regular cleansing.
Remembering the healing sources of fat:
- Olive oil.
- Pumpkin seed oil.
- Oil (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 Omega 3, 6, 9 fatty acids, which allows our vessels and nervous system to stay healthy and healthy for a long time.
Don't make the mistake of many weight loss fans and don't combine the two diets into one. You should choose low carb or low fat. Otherwise, it is very easy to critically reduce the diet and make it dangerously poor in composition.
The small meal should not bore you: 3-4 meals a day, in equal portions. Or 3 main meals and 1 extra (2nd breakfast or afternoon snack).
There are many low-carb recipes waiting for you on blogs and shelves. Decide - and confidently follow the recommendations! Weight loss and well-being will not be late.
Conclusion:Any food = protein + fat + low carb vegetables. The target amount of carbohydrates per day is in the range of 25-50 grams.
Step 3: gymnastics 3 times a week
This is not a critical necessity, but will be a desirable addition to a successful setup.
It's simple: 3-4 strength training sessions per week, according to the classic algorithm, warm-up - weightlifting - stretching.
For starters, it makes sense to turn to a coach for a few personal workouts. 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 results quickly.
Many studies show an interesting fact. Lifting weights provides not so much a special loss of calories during a workout, but a powerful boost to speed up the metabolism after a workout - for 24 hours!
For young people, muscle growth is also a significant gift.
However, if strength, dumbbell and barbell machines are totally unacceptable to you, then focus on moderate-intensity aerobic exercise - continuously for 40 minutes. Fast walking, running, step 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 carbohydrates once a week
For many people, the ideal day to expand the menu to carbohydrates is Sunday.
When using such a weekend, you should refrain from too harmful sugars (pastries, 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 slim body without excess fat under the skin.
Consider another unavoidable circumstance: often you will gain 1-2 kilograms immediately after loading. However, once you return to a normal diet, this weight will quickly disappear, as it mainly consists of water retained in the tissues.
Conclusion:Once a week, you can (though not required) do carbohydrate distortion in your diet using healthy sources rich in fiber and nutrients.
What about calories and portion sizes?
Attention to all interested! Normally, a low-carb diet does not require you to count calories and strictly control portion sizes. Intrigued? This idea is based on common sense logic: in the case of the ideal mixture of "protein + fat + low-glycemic vegetable salad", 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, using your mobile phone. This is the fastest, most accurate and convenient way.
Summary:Regardless of your calorie decisions, focus on your main goal - to reduce carbohydrates to 25-50 grams per day and get the rest of your calories from protein and fat.
A few more secrets for fast weight loss
Also take a closer look at 7 scientifically proven tips:
- Drink plenty of water.Acceleration of metabolism and the rate of loss of excess fat are the leading advantages of an adequate drinking regime. 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 you. During 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 safely drink the entire daily volume.
- Drink tea and coffee.These drinks have been shown to stimulate metabolism. Up to 3 teaspoons of coffee without a slide is an average acceptable daily dose for coffee lovers.
- Lots of protein for breakfast.Provides high satiety and long absence of hunger. Increases the rate of weight loss by up to 36% compared to those who do not strengthen breakfast with protein.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct path to rapid weight loss, including an emphasis on visceral fat (this is excess body fat, the key marker of which is the deposition of fat in the middle of the trunk, especially on the front abdominal wall).
- Fat burning products. . . Lists of such products can be found on many sites. In general, these are most often vegetables, green tea, yogurt and some fruits, densely saturated with useful nutrients.
- Small plates. . . The method is simple and works for most. Each serving looks solid on a shallow plate. Add time-consuming cutlery, similar to chopsticks, to the plate, and the feeding time will be significantly extended. 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!
- Get some sleep. . . Everything is simple and has long been proven by medicine: the hormone ghrelin increases hunger and is actively produced during periods of sleep deprivation. It also reduces the production of leptin, which is responsible for the feeling of satiety. A chain of successive events is inevitable: no sleep for at least 7-8 hours a day - no "will" to comply with the restrictions due to a strong feeling of hunger - excess fat and lack of confidence in abilities. So get enough sleep to breakthis vicious circle!
How fast can you lose weight?
In the first week after switching to the food system described above, a person loses 2. 5 to 5 kilograms of his initial body weight. In the coming weeks the rate of weight loss varies in the region of 1-2, 5 kg.
In addition, the classic rules of healthy physiology also work:
- Newcomers to eating attempts lose weight faster.
- For experienced characters, weight loss efforts are slower.
- Those with large excesses also have a faster rate than their lower fat counterparts.
However, everyone is losing weight!
The first time (up to a week) it is worth considering a little strange health condition. This is an indisputable fact in the transition to burning your own fat reserves to ensure the vital functions of the body.
Many people on a low-carb diet report increased energy, energy, optimism, no episodes of fatigue and drowsiness, and the stability of these positive manifestations from day to day.
Despite the long-standing stubbornness of nutritionists in the recommendations for reducing fat, the other way - reducing carbohydrates - leads to quite measurable positive effects:
- Normalize blood sugar levels.
- Reduced triglyceride levels.
- Lower cholesterol (low "bad").
- High-density cholesterol ("good").
- Stabilization of blood pressure within normal limits.
And the happiest benefit is that when carbs are low, the diet is easier to follow! That is, mentally, emotionally and physically you will feel better than if you reduce fat regardless of carbohydrates.
Thus, the health benefits are the 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 all people with any type of chronic disease: consult your doctor before starting a diet!
We have listed above the main benefits of a low carb diet. Now you know how to lose weight, and not only fast, but 2-3 times faster than with most balanced diets that require counting calories and limiting fat.
Medical science has received much evidence that a low-carbohydrate diet restores 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 the well-being in the process of such a diet, a high feeling of satiety, 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.