How to lose weight fast and effectively is an urgent question for most women and many men. We all want to achieve fast and impressive results at home. However, the overwhelming number of ways that promise this do not satisfy us in the long run and are hard to bear.
Let us outline what we strive for in the pursuit of an effective weight loss program:
- Significant decrease in appetite so as not to suffer from unquenchable hunger
- A 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 show the most important steps to a successful path to a slim and healthy body.
Step 1: Highly limiting digestible carbohydrates
The most important part of success is removing all kinds of sugars and starchy foods from your diet, simply put, sweet, starchy and highly glycemic fruits.
This is because 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, among which the excess subcutaneous fat looks most ugly.
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 off the scale. As a result, without special preparation, you will lose the excess fluid that made you bigger and heavier.
Not surprisingly, people lose on a low carb diet up to 4. 5 kg in their first week. Often this number is even higher!
Remarkably, by reducing the amount of fat in the diet, people were still counting calories and were subjectively malnourished (they felt hungry after eating). At that time, no matter how carbohydrate-restricted diet, followers could afford to eat until they were full.
A distinct effect of excluding sugar is that hunger is clearly reduced and the very feeling of fullness comes earlier. This leads to the diet being followed without excessive voluntary effort - on autopilot. Comfortable weight loss is an old dream of millions!
Summary:Reducing carbohydrates lowers blood insulin, reduces appetite and allows you to lose excess weight without constantly feeling hungry.
Step 2: Eat proteins, fats and vegetables
Consistency is important here: every meal should contain protein, fat and vegetables.
By following this rule, you will often automatically reach a goal of limiting carbohydrates - in the range of 25-50 grams a day.
Let us define beneficial protein sources:
- Meat - beef, chicken, turkey, pork, lamb.
- Seafood - pike, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of adequate protein intake to the event cannot be overemphasized. By increasing the consumption of irreplaceable building materials for our body, we actively speed up the metabolism.
Research shows other benefits of a high-protein diet:
- According to some data, the reduction of general anxiety reaches 60% (! ).
- Reduction of hunger attacks at night.
- Improving skin, hair and nails.
When you are wondering how to lose weight fast, it is really worth happily submitting to the king of nutrients - protein!
Let's list vegetables with a low amount of carbohydrates:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussel sprouts.
- Cabbage.
- Bulgarian pepper.
- A tomato.
- Cucumber.
- Celery.
See the whole list with a keen eye: here's another secret about a slim toned body! Do not be afraid to overeat salads! Even 5 large salad plates a day will not let you exceed your carbohydrate intake (25-50 grams a day).
A big 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 form regular, high-quality cleansing.
Remember the healing sources of fats:
- Olive oil.
- Pumpkin seed oil.
- Butter (in moderation).
- And other vegetable oils.
The first two oils must be used unrefined, cold pressed and not heated during cooking. They contain a harmonious combination of essential fatty acids Omega 3, 6, 9, which enables our vessels and nervous system to remain strong and healthy for a long time.
Do not be mistaken by many weight loss fans and do not combine both diets into one. You need to choose either low carb or low fat. Otherwise, it is very easy to critically cut into the diet and make it dangerously poor in composition.
Fractionated nutrition 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 lots of carb recipes waiting for you on blogs and bookshelves. Decide - and surely follow the recommendations! Weight loss and well-being will not wait long.
Conclusion:Each meal = protein + fat + vegetables with low carbohydrate content. The target amount of carbohydrates daily is in the range of 25-50 grams.
Step 3: athletic gymnastics 3 times a week
This is not a critical need, but will be a desirable addition to a successful setup.
It's simple: 3-4 strength training a week, according to the classic algorithm, warm-up - weightlifting - stretching.
For beginners, it makes sense to turn to a trainer for a few 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 injuries and get results quickly.
Many studies show an interesting fact. Weightlifting does not so much provide a special waste of calories during exercise, but a powerful driving force to speed up the metabolism after exercise - for up to 24 hours!
For young people, muscle gain is also a significant gift.
But if strength machines, kettlebells and a barbell are categorically unacceptable to you, then focus on aerobic exercise with moderate intensity - continuously for 40 minutes. Fast walking, running, step aerobics, etc.
Summary:The best solution for physical exercise is strength training with weight resistance. If not, aerobic exercise will also work for success. The most important thing is to move! Regularly and actively - 3-4 times a week.
Additionally: marketing carbohydrates once a week
For many people, the ideal day is to expand the menu to carbohydrate Sunday.
When spending such a weekend, you should refrain from harmful sugars (sweets, cakes, ice cream). But you have a window to healthy carbohydrates - grains (buckwheat, millet, rice), potatoes, fruit.
However, it is worth remembering once and for all - only 1 day a week. By increasing the number of loads, you are moving away from your goal of a slim body with no excess fat under the skin.
Consider another unavoidable circumstance: often immediately after loading you gain 1-2 kilos. On return to the normal course of nutrition, however, this weight will quickly go away, as it consists mainly of water retained in the tissues.
Conclusion:Once a week you can (although not required) make a carbohydrate skew in your diet using healthy sources rich in fiber and nutrients.
What about calories and portion sizes?
Attention to all interested! On a low-carb diet, you typically do not need to count calories and carefully control portion sizes. Interested? This idea is based on a sound logic: in the case of the ideal mix of "protein + fat + vegetable salad from low-glycemic 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 using your cell phone, for example. This is the fastest, most accurate and convenient way.
Summary:Regardless of your calorie decisions, you need to keep your main goal in focus - to cut carbs to 25-50 grams a day and get the rest of your calories from protein and fat.
A few secrets to fast weight loss
Also take a closer look at 7 scientifically documented tips:
- Drink plenty of water.Accelerating the metabolism and the rate of loss of excess fat mass are the leading benefits of an adequate drinking course. On average, 1 kg of weight should have 25-30 ml of clean water. Use the Japanese way: in the morning, immediately after we wake up, we drink 200-300 ml of water. We divide the rest of the water into 3 bottles and carry it with us. During sedentary work, we placed the bottle on the table in front of our eyes and occasionally sipped. So between meals you can quietly drink the entire daily volume.
- Drink tea and coffee.These drinks have been shown to increase metabolism. Up to 3 teaspoons of coffee without slide is an average acceptable daily dose for coffee lovers.
- Lots of protein for breakfast.Gives high satiety and a long absence of hunger. Increases weight loss rate by up to 36% compared to those that do not improve breakfast with proteins.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct route to rapid weight loss, including with emphasis on visceral fat (this is excess fat inside the body whose main marker is the deposition of fat in the middle of the trunk, especially on the anterior abdominal wall).
- Fat burning products. . . Lists of such products can be found on many websites. By and large, it is most often vegetables, green tea, sour milk and some fruits, densely saturated with useful nutrients.
- Small plates. . . The method is simple and works for most people. Any serving looks solid on a low plate. Add a time-consuming cutlery similar to Chinese chopsticks to the plate, and the meal time is significantly extended. The satiety signal is given time to enter the brain and you do not have to struggle with yourself to leave the table in time. You easily stop eating because you get full!
- Get enough 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. In addition, the production of leptin, which is responsible for the feeling of fullness, decreases. A chain of successive events is inevitable: there is no sleep at least 7-8 hours a day - there is no "willingness" to comply with restrictions due to a strong feeling of hunger - an excess of fat mass and lack of confidence in their abilities. So get enough sleep to break this vicious circle!
How fast can you lose weight?
In the first week after switching to the nutritional system described above, a person loses from 2, 5 to 5 kilos of his original body weight. In the following weeks, the weight loss rate fluctuates in the range 1-2, 5 kg.
In addition, the classic rules of healthy physiology also work:
- Newcomers to diet trials lose weight faster.
- For experienced heroes, weight loss efforts are slower.
- Those with large profits also have faster steps compared to their less fat counterparts.
Everyone loses weight though!
For the first time (up to a week) it is worth considering a somewhat strange state of health. This is an undoubted given in the transition to burn your own fat reserves to ensure the vital functions of the body.
Many people on a low carb diet report increased energy, vigor, optimism, no episodes of fatigue and drowsiness and the stability of these positive manifestations from day to day.
Despite the stubbornness of many dieters in recommendations for fat cutting, the second path - reduction of carbohydrates - leads to quite measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Decrease in low density cholesterol ("bad").
- High density cholesterol ("good").
- Stabilization of blood pressure within normal limits.
And the most gratifying benefit is that when carbohydrates are low, the diet is easier to follow! That is, mentally, emotionally and physically, you will feel better than if you cut fat without regard to carbohydrates.
So health benefits are harmonization of carbohydrate and fat metabolism and good mental and somatic well-being.
You do not have to starve to lose weight!
A separate warning for all people with any kind of chronic illness: consult 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 fast, but 2-3 times faster than on most balanced diets that require calorie counting and fat reduction.
Medical science has received much evidence that a low-carbohydrate diet rebuilds the hormone balance towards a fat-burning vector. We have gathered 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 an increase in vitality and increased efficiency. Therefore, our answer to the question "how to lose weight fast and effectively at home" is a low-carb diet.