How to lose weight quickly and effectively is an urgent problem faced by most women and many men. We all want fast and impressive results at home. However, in the long run, the myriad ways of promising this are not satisfying and unbearable.
Let us outline our goals for finding an effective weight loss plan:
- Appetite decreased significantly to avoid uncontrollable hunger
- The fat loss rate is quite fast (not just water! )
- Improve well-being-body and spirit
- Standardization of objective health indicators
For all these legitimate purposes, modern science comes to help us.
Below we have listed the main steps leading to a successful path to weight loss and a healthy body.
Step 1: Strictly limit digestible carbohydrates
The most important part of success is to remove all kinds of sugar and starchy foods from your diet, simply put, sweet, starchy, and high-glycemic fruits.
This is because this kind of food can most stimulate the production of insulin. It is this hormone that is directly related to all the fat deposits in Curry, and the excess fat under the skin looks the most ugly.
When insulin levels are lowered, the body can use fat stores to produce energy for life.
Another positive result is the ability to remove excess water from the tissues. Once the ubiquitous hormones stop exceeding the standard, the kidneys will successfully do this. Therefore, if there is no special preparation, you will lose excess liquid, making you more bulky.
Unsurprisingly, people on a low-carbohydrate diet lost up to 4. 5 kg in the first week. This number is often higher!
It is worth noting that by reducing the amount of fat in the diet, people still count calories and are subjectively malnourished (they feel hungry after eating). At that time, no matter how the carbohydrate diet is restricted, followers can eat all they need.
The significant effect of excluding sugar is that hunger is significantly reduced and satiety comes earlier. This leads to the fact that the diet is followed without excessive willpower-on the autopilot. Comfortable weight loss is an old dream of thousands of people!
Summary:Reducing carbohydrates lowers insulin in the blood and reduces appetite, allowing you to lose excess weight without feeling hungry often.
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 usually automatically reach your goal of limiting carbohydrates-25-50 grams per day.
Let us define the beneficial sources of protein:
- Meat-beef, chicken, turkey, pork, lamb.
- Fish and seafood-pike perch, bass, salmon, trout, shrimp.
- Eggs-chicken and quail.
The contribution of adequate protein intake to alignment cannot be overstated. By increasing the consumption of irreplaceable building materials in the body, we actively accelerate our metabolism.
Research shows other benefits of a protein-rich diet:
- According to some data, the reduction in general anxiety has reached 60% (! ).
- Reduce night hunger.
- Improve the condition of skin, hair and nails.
When you want to know how to lose weight fast, it is really worth surrendering to the king of nutrition-protein!
Let's list vegetables that are low in carbohydrates:
- broccoli.
- cauliflower.
- spinach.
- Chinese cabbage.
- cauliflower.
- Brussels sprouts.
- cabbage.
- Bulgarian pepper.
- A tomato.
- cucumber.
- celery.
Look at the entire list with a keen eye: this is another secret of a slim and fit body! Don't be afraid to overeat salads! Even 5 large salad plates per day will not allow you to exceed your carbohydrate intake (25-50 grams per day).
One of the great benefits of this diet is a large amount of fiber, vitamins and mineral salts, which provide the body with a wealth of essential nutrients and form high-quality regular cleansing.
Remember the therapeutic source of fat:
- olive oil.
- Pumpkin seed oil.
- Butter (appropriate amount).
- And other vegetable oils.
The first two oils should use unrefined, cold-pressed oils that are not heated during cooking. They contain a harmonious combination of essential fatty acids Omega 3, 6, and 9, which enable our blood vessels and nervous system to stay strong and healthy for a long time.
Don't make the mistakes of many weight loss junkies, and don't combine the two diets into one. You must choose low carbohydrate or low fat. Otherwise, it is easy to strictly reduce the diet and make its ingredients seriously insufficient.
Partial nutrition shouldn't bore you: 3-4 meals a day, equal portions. Or 3 main meals and 1 additional meal (second breakfast or afternoon snack).
There are plenty of low-carb recipes waiting for you on blogs and bookshelves. Make up your mind-and follow the advice confidently! Weight loss and happiness will not come soon.
in conclusion:Each meal = protein + fat + low carbohydrate vegetables. The target amount of daily carbohydrates is in the range of 25-50 grams.
Step 3: Exercise gymnastics 3 times a week
This is not a critical requirement, but it will be an ideal addition to a successful setup.
It's simple: strength training 3-4 times a week, according to the classic algorithm, warm-up-weight lifting-stretching.
For beginners, it makes sense to turn to the coach for some personal exercise. All necessary exercises will then be explained in detail in real time-along the way. remember! Weight-bearing gymnastics requires careful technique. This is the only way to avoid injury and get results quickly.
Many studies have revealed an interesting fact. What weightlifting provides is not the calories wasted during exercise, but the powerful motivation to accelerate the metabolism after training-up to 24 hours!
For young people, gaining muscle is also an important gift.
However, if strength equipment, kettlebells and barbells are absolutely unacceptable to you, then please focus on moderate-intensity aerobic exercise-lasting 40 minutes. Brisk walking, running, step aerobics, etc.
Summary:The best solution for physical education is strength training with weight-bearing resistance. If not, then aerobic exercise will also be successful. Mainly moving! Regular and active-3-4 times a week.
Also: Unload carbohydrates once a week
For many people, the ideal day to expand the menu to carbohydrates is Sunday.
When using such weekends, avoid excessive intake of harmful sugars (candy, cakes, 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 weight loads, you will stay away from the slimming goal of no excess fat under the skin.
Consider another unavoidable situation: usually you will add 1-2 kg immediately after loading. However, after the normal nutritional process is restored, this weight will quickly disappear because it is mainly composed of water retained in the tissues.
in conclusion:Once a week, you can (though not necessary) use healthy sources of fiber and nutrients to skew carbohydrates in your diet.
How about calories and serving size?
Attention everyone who is interested! Generally, in a low-carbohydrate diet, you do not need to count calories and strictly control portion sizes. interested? This idea is based on a healthy logic: in the case of an ideal mixture of "protein + fat + vegetable salad from low-glycemic vegetables", it is difficult to overeating in terms of calories and volume.
However, if you really want to calculate calories, use an online calculator, for example, use your mobile phone. This is the fastest, most accurate, and most convenient way.
Summary:Regardless of your calorie decision, keep your main goal in focus-reduce carbohydrates to 25-50 grams a day, and get the rest of your calories from protein and fat.
There are also a few tips for losing weight fast
Also take a closer look at 7 scientifically proven techniques:
- Drink a lot of water.Speeding up metabolism and reducing excess fat are the main advantages of a proper drinking program. An average of 1 kg of body weight should have 25-30 ml of purified water. Use the Japanese way: drink 200-300 ml of water immediately after getting up in the morning. We divide the remaining water into 3 bottles and take it with us. In the sedentary work, we put the bottle on the table in front of us and sip from time to time. Therefore, between meals, you can quietly drink the entire daily amount.
- Drink tea and coffee.These drinks have been proven to promote metabolism. For coffee lovers, up to 3 teaspoons of coffee without a slide is an average acceptable daily dose.
- Breakfast requires a lot of protein.Provides a high degree of satiety and long-term hunger. Compared with those who did not increase the protein breakfast, the rate of weight loss increased by 36%.
- Fiber in the diet.Increasing the content of soluble and insoluble fiber is a direct way to lose weight quickly, including emphasizing visceral fat (this is excess fat in the body, the key sign is the fat deposits in the middle of the trunk, especially on the front abdominal wall).
- Fat Burning Products. . . a list of such products can be found on many sites. In general, these are usually vegetables, green tea, yogurt and some fruits, which are rich in useful nutrients.
- Small plate. . . The method is simple and suitable for most situations. Any portion looks strong on a shallow plate. Adding time-consuming tableware similar to Chinese chopsticks to the plate will significantly extend the meal time. The signal of fullness will have time to enter the brain, and you will not struggle to leave to leave the table in time. You will easily stop eating because you will be full!
- enough sleep. . . Everything is simple and has long been medically proven: Hunger hormones increase hunger and are actively produced during periods of lack of sleep. In addition, the production of leptin, which causes satiety, is reduced. A series of consecutive events is inevitable: at least 7-8 hours of sleep a day-due to intense hunger, no "will" to comply with restrictions-too much fat and lack of confidence in one's own confidence. So enough sleep can break this vicious circle!
How fast can you lose weight?
In the first week after switching to the above nutritional system, a person's weight was reduced from 2. 5 kg to 5 kg. In the next few weeks, the rate of weight loss fluctuated in the range of 1-2. 5 kg.
In addition, the classic rules of health physiology also apply:
- Newbies who try diet lose weight faster.
- For experienced heroes, the effort to lose weight is relatively slow.
- Those with large surpluses also have a faster pace compared to their less fat counterparts.
However, everyone is losing weight!
For the first time (up to a week), it is worth considering a somewhat strange health condition. In the transition to burning one's own fat reserves to ensure the vital functions of the body, there is no doubt about it.
Many people on a low-carbohydrate diet report that their energy, energy, and optimism have increased, there are no episodes of fatigue and sleepiness, and these positive performances remain stable every day.
Although nutritionists have been adhering to fat reduction recommendations for many years, another way-reducing carbohydrates-can lead to fairly measurable positive consequences:
- Normalization of blood sugar levels.
- Reduce triglyceride levels.
- Lower low-density cholesterol ("bad").
- Increased high-density cholesterol ("good").
- Blood pressure is stable within the normal range.
And the most pleasant benefit is that when the carbohydrate content is low, the diet is easier to follow! In other words, mentally, emotionally, and physically, you will feel better than losing fat without considering carbohydrates.
Therefore, the health benefits are the coordination of carbohydrate and fat metabolism and good mental and physical health.
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 dieting!
Above, we listed the main benefits of a low-carbohydrate diet. Now you know how to lose weight, not only fast, but also 2-3 times faster than most balanced diets that require calorie counting and fat restriction.
Medical science has received a lot of evidence that low-carbohydrate diet can rebuild hormonal balance in the direction of fat burning carriers. We have accumulated evidence of improving overall health. We know hundreds of thousands of comments about happiness, satiety, vitality, and efficiency gains during this diet. This is why our answer to the question "how to lose weight quickly and effectively at home" is a low-carb diet.