The topic of losing weight is almost infinite.And in recent years, the question "as quickly saying goodbye to fat" sounds more and more in the most diverse corners of our vast motherland.
It is convenient for someone to live with additional kilograms and someone interferes with someone.After all, the excess fatty mass is not only beautiful, but also leads to health problems (painful joints, vases, heart, lack of breath, hormonal changes, diabetes, etc.).
All the people who are overweight want to build quickly and forever.This is such a golden dream that it is almost unrealistic.A lot of requests on the internet: how to lose weight quickly 10 kg per week?I wonder how a person imagines such a magical transformation?
It turns out that you have to lose weight of almost 1.5 kg per day!What will these people lose?I hope, fat?Now it counts: in one gram of 9 kcal fat.That is, to lose 1.5 kg, it is necessary to burn 13500 kcal per day!
Did you realize this great figure?I hope you understand that it is simply impossible to lose so much fat a day.Physically impossible.There is no way.Therefore, I will not write utopian dreams of such rapid weight loss here.
I think there are people who really managed to become 10 kg in a week on any mono diet.But the question arises here: what have they lost weight?In our body, in addition to fat, there are also water and muscles (well, bones).Since it will not be possible to lose weight so quickly, with a rigorous diet, the muscles (and the water found in these muscles are primarily).
Now I will reveal a secret too well known.The muscles are the main consumers of energy, that is Kcal.A kilogram of muscles burns about 30 kcal per day.Grasso does not burn energy practically.So, as soon as you lost your muscles, Kcal started burning automatically less.
Imagine such an image.Before the diet, your weight was 70 kg.From this weight, 25 kg represented fat and 45 kg for muscles (in this situation, a person will have the first degree of obesity).For a diet, a person quickly lost 10 kg.It is located on the scale and rejoices to this result.But of these 10 kg - 5 kg went with the muscles and 5 kg of fat.After the diet, a person returns to his usual diet.
But, if first its muscles were burned daily 45*30 = 1350 kcal per day, now they burn 40*30 = 1200 kcal.The difference is 150 kcal per day.That is, these 150 kcal are no longer burned, but are deposited in fat Hangar.And 150 kcal are 16 gr.fat.Every day this person earns 16 gr.fat.Per month, it will recover by 480 gr., And in a year it will be heavier than 5.760 kg.And this is expected that you don't eat in excess, so to speak, the minimum assignment.
After a couple of years (but most likely even before), this person will collect 10 kg and again will want to follow a diet.And everything will happen again, only after this diet of muscles will it remain even less, respectively, will it increase by weight faster.And so with each new diet the weight returns faster and faster.
After several diets, a person can weigh the same 70 kg themselves, but now he will not have 45 kg, but 30 kg.And the fat will all be 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 the weight in the kilograms is important.That is to say, the relationship between fats and muscle fabrics.The fat is lighter and more voluminous and the muscles are thicker and heavier.This man from the example at the beginning of his exploits with a weight of 70 kg seemed more fit.After years and different diets with the same weight, it seems more voluminous, because the relationship between fats and muscles has changed.I advise you to measure volumes when you lose weight and not be hung on weight.
How to lose weight quickly and right home
I hope you have read the previous information on diets.Because it is very important to understand what various experiments can be transformed into themselves.There are many different diets on the internet that promise wonderful 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 best way to lose weight is to adhere to correct diet.But I must immediately say that on correct nutrition it will not be possible to lose weight quickly.The departure of the kilograms will be fluid, about 0.5-1 kg per week.
The speed of losing weight will depend on the initial weight: the faster is faster.A good indicator is less 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 a correct diet and with a weight of 60 kg-6-9 kg.
In addition, the age of weight loss is influenced by age (the older person is the slower - the slower is the metabolism - kilograms become more slow), sex (men lose weight faster than women), physical activity (you spend more calories - lose weight faster).
But there are situations where you have to lose weight faster.And this can be done if you adhere to the power circuit described below.The main thing when the weight loss is to keep the muscles and lose fat.And this can be achieved if removed from the menucarbohydrates.
Carbohydrates are the main source of energy.All calories obtained from carbohydrates must be spent.As I have already written, the main consumer of energy is the muscles.In addition to them, the brain needs energy, heart.If you have not spent those calories that came from carbohydrates, this energy is fired in reserve in the form of fat.And only a small part of the carbohydrates stored in the liver as glycogen.
Glycerogen is spent on the body when it lacks calories for life in the first place.Secondly, the energy extends from the muscles (if the protein does not have enough).And only then does fat start to divide.From this we can conclude: with a short -term physical effort, you cannot lose weight.Because first the body will spend the glycogen, whose reserves will be resumed after eating.
The fat begins to divide only after 40 minutes of cardio loads (running, by bicycle, etc.).
To quickly lose weight, it is necessary to satisfy these conditions:
- Remove the carbohydrates from the diet, leaving only low carbula vegetables
- Increases the amount of protein in the menu (about 1.5 g. Protein for 1 kg of weight)
- Make sure you drink 2-3 liters of clean water per day
- Include bran or fiber in the diet
- Include omega-3 healthy fats in the diet
- engage in physical effort, preferably power, which strengthens muscles
These are conditions in which you can quickly lose weight, but at the same time maintain health.
And now I will write more detailedly on these points.
We remove the carbohydrates from the menu: the first step towards rapid weight loss
First of all, you must understand that carbohydrates are the main source of excess fat accumulation in cells.When you stop eating carbohydrates, the body will begin to take the necessary energy from fat, if at the same time support the muscles with a sufficient amount of protein food.The first answer to the question: how to lose weight quickly is to limit carbohydrates considerably.
It may seem that this is a protein diet.But this is not entirely true.I have already written about the Dukan diet, where you have to eat a protein.
Vegetables remain here as a source of fiber, vitamins and minerals.Even in vegetables there are carbohydrates in small quantities, but these carbohydrates are slow, that is, complex ones.They divided into glucose for a long time and do not cause sugar jumps.
I will shortly write on what happens when simple carbohydrates (sweet, flour, potatoes, white rice) enter the body.These carbohydrates have a short chain, so they are very quickly divided into glucose molecules.When glucose enters the blood flow (and gets very simultaneously with simple carbohydrates), the pancreas begins to actively secrete the insulin.Insulin is responsible for sending glucose, as a source of energy, to be sent to the cells.It transforms excess glucose into fat, because excess blood sugar affects very negatively on the pots.
When the excess of blood sugar is removed, the body feels hunger, it lacks energy.And we want to eat again.And the man himself reaches fast carbohydrates.And everything repeats itself again: a strong leap into blood sugar - transformation of excess energy into fat in reserve - a feeling of hunger.So dependence on carbohydrates develops when a person simply cannot do without any source of rapid carbohydrates.
To stop this vicious circle, it is necessary to start the day correctly.In the morning, be sure to have breakfast.Since during the weight loss from the diet we removed all carbohydrates except vegetables (you cannot eat cereals, pasta, potatoes, fruit, amidaceous vegetables - beans, lentils), thenFor breakfast, eat ricotta with fresh or vegetable vegetables and vegetables with vegetables.The vegetables in a meal should be at least 250 g.You can and 300 gr.That is, a day when you have to eat at least one kilogram of fresh vegetables.
Cottage EMORAGGIO Some you can eat 150 g., Omlet can be made with 3 eggs or 1 whole egg and 3 proteins.
Choose a variety of vegetables, preferably different colors.In winter, carrots, beets, cabbage, vegetables can be carrots.You can also use frozen vegetables and stew them a little in a pan or steam (courgettes, pepper, aubergines, beans, green peas, broccoli, colored cabbage, etc.).
The second step towards weight loss: eat more proteins
Protein is a mandatory component of quick weight loss.It is necessary to support muscle mass.The squirrel must eat at least 1.5 grams per kilogram of weight.
From which products to take the desired protein?You can eat lean meat, chicken, turkey, offer (ventricles, hearts, tongue), seafood (prawns, squid, mussels, octopus, etc.), any fish, dairy products -caseari (kefir, milk, cheese cottage), eggs, soy products (tofu, soy milk, meat of meat).