How to lose weight quickly and effectively is an urgent question for most women and many men. We all want to achieve quick 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's outline what we are striving for in search of an effective weight loss program:
- Significant decrease in appetite so as not to suffer from unquenchable hunger
- A reasonably fast rate of fat loss (not just water! )
- Improving well-being - both physical and mental
- 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 lean and healthy body.
Step 1: Severely Limiting Digestible Carbs
The most important part of success is removing all kinds of sugars and starchy foods from the diet, simply speaking sweet, flour and high-glycemic fruits.
This is due to the fact that 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 the most unsightly.
When insulin levels decrease, 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 scale. As a result, without special preparations, you will lose that excess fluid that made you bulkier and heavier.
Unsurprisingly, people on a low-carb diet lose up to 4. 5 kg in their first week. Often this figure is even higher!
Remarkably, by reducing the amount of fat in the diet, people still counted calories and were subjectively undernourished (they felt hungry after eating). At that time, no matter how carbohydrate-restricted diets, followers could afford to eat until they were full.
A pronounced effect of excluding sugars is the fact that hunger is clearly reduced, and the very feeling of fullness comes earlier. This leads to the fact that the diet is followed without excessive volitional efforts - 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 come to a goal of limiting carbohydrates - in the range of 25-50 grams per day.
Let's define beneficial sources of protein:
- Meat - beef, chicken, turkey, pork, lamb.
- Fish and seafood - pike perch, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of sufficient protein intake to the arrangement cannot be overemphasized. By increasing the consumption of irreplaceable building materials for our body, we actively accelerate the metabolism.
Research shows other benefits of a protein-rich diet:
- According to some data, the reduction in general anxiety reaches 60% (! ).
- Reduction of nighttime bouts of hunger.
- Improvements in the condition of the skin, hair and nails.
When wondering how to quickly lose weight, it is truly worth joyfully submitting to the king of nutrients - protein!
Let's list vegetables with a low amount of carbohydrates:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussels sprouts.
- Cabbage.
- Bulgarian pepper.
- A tomato.
- Cucumber.
- Celery.
Look at the entire list with a keen eye: here is another secret of a slender toned body! Don't be afraid to overeat salads! Even 5 large salad plates a day will not let you exceed your carbohydrate intake (25-50 grams per day).
A great bonus to such a diet is a large amount of fiber, vitamins and mineral salts, which give the body a wealth of essential nutrients and form high-quality regular cleansing.
Remembering the healing sources of fats:
- Olive oil.
- Pumpkin seed oil.
- Butter (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 fatty acids Omega 3, 6, 9, which allows our vessels and nervous system to remain strong and healthy for a long time.
Do not make the mistake of many weight loss fans and do not combine both diets into one. You must choose either low carbohydrate or low fat. Otherwise, it is very easy to critically cut the diet and make it dangerously poor in composition.
Fractional nutrition should not bore you: 3-4 meals a day, in equal portions. Or 3 main meals and 1 additional (2nd breakfast or afternoon snack).
There are tons of low-carb recipes waiting for you on blogs and bookshelves. Make up your mind - and confidently follow the recommendations! Weight loss and well-being will not be long in coming.
Conclusion:Each Meal = Protein + Fat + Low Carbohydrate Vegetables. 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 per week, according to the classic algorithm, warm-up - weight lifting - stretching.
It makes sense for beginners 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 injury and get results quickly.
Many studies show an interesting fact. Weight lifting provides not so much a special waste of calories during exercise, but a powerful impetus to speed up the metabolism after training - for as much as 24 hours!
For young people, muscle gain is also a significant gift.
However, if strength machines, kettlebells and a barbell are categorically unacceptable to you, then focus on moderate-intensity aerobic exercise - continuously for 40 minutes. Brisk 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: carbohydrate unloading once a week
For many people, the ideal day to expand the menu towards carbohydrates is Sunday.
When using such a weekend, you should refrain from too harmful sugars (sweets, 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 lean body without excess fat under the skin.
Consider one more inevitable circumstance: often immediately after loading, you will gain 1-2 kilograms. However, upon returning to the normal course of nutrition, this weight will quickly go away, since it mainly consists of water retained in the tissues.
Conclusion:Once a week, you can (although not necessarily) do a carbohydrate skew in your diet using healthy sources rich in fiber and nutrients.
What about calories and serving sizes?
Attention to all interested! Typically, on a low-carb diet, you don't need to count calories and strictly control portion sizes. Intrigued? This idea is based on a healthy logic: in the case of the ideal mixture 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, then 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, keep your main goal in focus - to cut carbs to 25-50 grams per day and get the rest of your calories from protein and fat.
A few more secrets of 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 mass are the leading advantages of an adequate drinking regimen. On average, 1 kilogram of weight should have 25-30 ml of pure water. Use the Japanese method: in the morning, immediately after waking 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 put the bottle on the table in front of our eyes and sip periodically. So between meals, you can quietly drink the entire daily volume.
- Drink tea and coffee.These drinks are proven to boost your 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 a long absence of hunger. Increases the rate of weight loss by up to 36% in comparison with those who do not enhance the breakfast with proteins.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct path to rapid weight loss, including with an emphasis on visceral fat (this is excess fat inside the body, a 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. By and large, these are 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. Any serving looks solid on a shallow plate. Add to the plate a time consuming cutlery akin to Chinese chopsticks, and the meal time will be significantly lengthened. The signal of satiety will have time to enter the brain, and you will not have to struggle with yourself to leave the table in time. You will easily stop eating because you will be 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 lack of sleep. 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 "will" 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 kilograms of their original body weight. In the following weeks, the rate of weight loss fluctuates in the region of 1-2. 5 kg.
In addition, the classic rules for healthy physiology also work:
- Newcomers to dietary attempts lose weight faster.
- For seasoned heroes, weight-loss efforts are slower.
- Those with large surpluses also have an accelerated pace compared to their less fat counterparts.
However, everyone is losing weight!
The first time (up to a week), it is worth considering a somewhat strange state of health. This is an absolute given 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, optimistic mood, no episodes of tiredness and sleepiness, and the stability of these positive manifestations from day to day.
Despite the many years of stubbornness of dietitians in the recommendations to cut fat, the other way - reducing carbohydrates - leads to quite measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Decrease in low density cholesterol ("bad").
- Increased high-density cholesterol ("good").
- Stabilization of blood pressure within normal limits.
And the most joyful 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, 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 kind of chronic illness: check with 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 quickly, but 2-3 times faster than on most balanced diets requiring calorie counting and restricting fat.
Medical science has received a lot of evidence that a low-carb diet rebuilds 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 good health in the process of such a diet, about a high feeling of satiety, about 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-carb diet.