There are many ways to lose weight quickly.They differ:
- degree of harm to health;
- “parts of the body” due to which weight loss occurs;
- the necessary amount of willpower to maintain the chosen weight loss strategy.
Below we look at four principles for proper weight loss, based on the latest scientific research.How quickly you can lose weight with their help depends on the individual characteristics of your body.
Methods for ultra-fast weight loss and associated RISKS
In order to avoid disappointment from the unreasonable fascination with the title of this article, let's sober up right away.
Firstly, losing weight extremely quickly ALWAYS carries a health risk.By super-fast we mean tens of kilograms per week, for example.
Secondly, not everything that we understand by losing weight has to do with reducing fat ballast in the body.
Most often the question is “how to lose weight quickly?”is understood as “within a short time (usually a few days) to see a different number on the scales or to fit into smaller pants/dresses from youth.”
Body weight and the circumference of its individual parts when losing weight can change at least due to:
- reducing the amount of fat in the body;
- destruction of muscle mass;
- reducing the volume of muscle cells;
- removing fluid from the subcutaneous layers.
Which of these methods suits you?
"Lose weight" very quickly(in the sense of changing the scale readings down) can be done by removing excess fluid from the body, for example, with the help of diuretics, which are actively used by professional athletes when drying the body.
The price of the issue is the risk of serious side effects, including death.Diuretics belong to the class of one of the most dangerous sports chemicals.
The currently fashionable detox diet also belongs to the class of diets for quick weight loss.This is one of the reasons for its popularity.
But what causes weight changes on this diet?Due to the same loss of fluid from the body, the destruction of muscle cells due to the almost complete absence of protein in the diet and a decrease in their size due to a decrease in glycogen reserves in the muscles, which “binds” water.
The same applies to losing weight with laxatives: when they are used, the amount of fluid removed from the body increases.
We have given three really working examples of very fast weight loss.Their main feature isthe effect is very short-lived, the fat percentage does not change and there are huge risks of harm to health: The weight returns to normal within a few days as soon as you jump off the diet.
So, from all of the above, it is important to understand the following:losing weight quickly (say 10 kg in a week) due to fat mass is almost impossible.
In addition, the rate of weight loss is very much tied to the individual parameters of the body.A person weighing 150 kg and a fat percentage of 40% can tell you how he lost 7 kg in a week, but for you, with your 65 kg and a fat percentage of 15%, a value of 7 kg can only be achieved in six months, following the same methodology...
That's why.
Below we will introduce you to the science-based principles of proper weight loss, following which you can lose weight as quickly as possible, taking into account your individual characteristics.In this case, our recommendations will help:
- do not harm your health, but improve it;
- maintain muscle mass and even increase it;
- develop a rhythm of life for yourself that you can stick to constantly.
Known methods of losing weight extremely quickly are associated with enormous health risks.Moreover, they do not burn fat, but only remove water from the body
How to lose weight quickly and without harm to your health?Main principles
1. Reduce calorie intake
Losing weight should always start with this.
Too many calories are the most important cause of obesity in our society, according to scientists.But they persistently try to prove to us that we do too little sports...
Most often, it is the manufacturers of unhealthy food products that promote a healthy lifestyle with an emphasis on the need to be physically active.Thus, they divert our attention from the true cause of obesity - their products.
In a study of African tribes that spend all day on the move, scientists found that the level of energy expenditure of their representatives is not much different from that of office workers in developed countries.
This does not mean that Africans do not move much.No.
Justthe amount of calories burned during physical movements is very small, only about ~20% of daily energy expenditure: if hunters from Africa spend, say, about 500 Cal during the day (only on movement), then an office worker spends about 200 Cal.The difference of a few hundred calories is negligible.
So, the main rule of losing weight is this: the body begins to burn fat when we eat fewer calories from food than we need to maintain life processes.This is the so-called calorie deficit.
With some reservations, the following statement is true:The greater the calorie deficit, the faster you will lose weight.
Main disclaimer:The higher the calorie deficit, the higher the risk of health problems.
Recommended caloric restriction -300-500 Calfrom basal metabolism.
The first rule of losing weight: reduce the number of calories you eat;The greater the calorie deficit, the faster you can lose weight
2. Eliminate carbohydrates from your diet
Carbohydrates (sugars and starches) stimulate the release of the hormone insulin, whose task is to control blood sugar levels.It does this by transporting excess glucose to storage: glycogen and fat.
If you do not lead an active lifestyle, then consider that all desserts go entirely to fat.
When insulin levels in the body are low, conditions are created for the active use of fats for energy..To achieve this, you simply need to eat fewer carbohydrates.
The vast majority of diets are built on this principle, including intermittent fasting, the ketogenic diet and the Dukan protein diet.
When insulin levels are low, another weight loss mechanism mentioned at the beginning is activated: the kidneys remove excess sodium from the body, which binds water.What does this affect?The thickness of the skin fold decreases.
The action of diuretics, which professional athletes use to dry the body, is based on this principle: these drugs also remove sodium and allow you to achieve very lean muscle relief.
While diuretics carry a high risk of very serious side effects, there is no risk with carbohydrate restriction since the body is only getting rid ofexcesssodium
Simply remove carbohydrates from your diet and you will lose weight quickly;At the same time, appetite will decrease and the thickness of the skin fold will decrease
3. Eat more protein, healthy fats and fiber
So, we have figured out the main principle of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Each meal should consist of protein, healthy fats, and low-carb vegetables.This combination will provide the necessary 20-50 g of carbohydrates for rapid weight loss without the need for accurate calculations using formulas and calculators, as well as the supply of sufficient vitamins and minerals.
Eating protein is very important for weight loss for several reasons:
- The protein has a thermogenic effect, i.e.increases the rate of internal metabolism by 80-100 calories.A little, but still.
- Protein foods fill you better, reducing appetite and the desire to snack during the day.We talked about this in materials about the benefits of cottage cheese and eggs for weight loss.
- Protein keeps muscle mass from breaking down during a calorie-restricted diet.
Protein sources:
- Meat (lean parts): beef, chicken, pork, lamb;
- Fish and seafood: salmon, trout, shrimp, lobster;
- Eggs and dairy products.
Vegetables
Vegetables are natural sources of vitamins and minerals, and are also high in fiber and water, which fill your stomach and keep you full, and are very low in calories.You can eat them in any quantity without fear of gaining weight.This is your secret to avoiding crippling hunger.
The only important thing is to avoid starchy vegetables such as potatoes.
Recommended Low Carb Vegetables:
- Broccoli;
- Cauliflower;
- Spinach;
- Brussels sprouts;
- White cabbage;
- Salad;
- Cucumber;
- Celery.
Fats
When we eliminate carbohydrates from the diet, which are the primary source of energy in the body, it is important to increase the intake of another source of energy provided by nature - fats.
Recommended healthy fats:
- olive oil;
- linseed oil;
- coconut oil;
- avocado;
- butter;
- nuts.
Include the following types of fats in every meal and don’t be afraid to gain weight:Limiting carbohydrates and fats while dieting is a recipe for failure, since you will not receive enough energy, and therefore will not be able to adhere to the described diet for a long time.
Build every meal around protein, non-starchy vegetables, and healthy fats.
4. Exercise to boost your metabolism
No, you don't have to run.EspeciallyRunning is not the most effective sport for losing weight, as is commonly believed.
In general, if you compare a proper diet and sports, the first, as shown above, is much more important for losing weight.
-What are the best sports for fast weight loss?
Those in whichthe rate of internal metabolism is maximally activated.
In principle, any physical activity is beneficial, but high-intensity interval training (HIIT) and strength training are the most effective for losing weight.They significantly stimulate the rate of internal metabolism, which falls when losing weight.
The state of stimulated metabolism, both during interval training and during strength training, can last up to 2 days.
According to scientific data, metabolism accounts for about 70% of daily calories: the higher the metabolic rate, the more calories are burned.
In addition, training helps strengthen and increase muscle mass: the more muscle mass, the more calories needed to maintain it, the less of them are converted into fat.
The higher your internal metabolic rate, the faster you will lose weight;High-intensity interval training (HIIT) and strength exercises boost your metabolism for up to 2 days
Does it make sense to count calories when losing weight?
No.
It is important to understand which foods you can eat and which should be excluded: the basis should be protein, healthy fats and non-starchy vegetables, and you should try to limit the amount of simple carbohydrates.
Sugar and fructose are especially harmful for weight loss.They carry not only “empty” calories, but also cause changes in the body at the hormonal level, which provoke overeating and cause a huge number of diseases.
Have one fasting day a week
Fanaticism is rarely beneficial.Now that we have figured out how to lose weight quickly, it is important to realize that rare indulgences will not cause harm to yourself.
On any diet, especially at the beginning, when your usual lifestyle changes,You can give yourself one “fasting” daywhen you can eat more carbohydrates and familiar foods.Without fanaticism, of course.
Such a day is usually called a “cheat meal” day from the English “cheat meal” - “cheat with food”.
Always try to stay as healthy as possible in the foods you choose.
When it comes to carbohydrates, satisfy your appetite with whole natural foods: oatmeal, rice, potatoes, sweet potatoes, fruit.
And it’s better to do this no more than once a week.The more often, the less rapid the weight loss process will be.
It is important to understand:A cheat meal day is allowed during weight loss, but is by no means necessary..During it, your weight may increase slightly, but mainly due to the fluid that will “go away” over the next few days.
During weight loss, one fasting day per week is allowed, when you can eat more carbohydrates and familiar foods.
How quickly can you lose weight?
On the low carb diet described aboveyou can lose about 1-4 kg per week, sometimes more, sometimes less.
The more overweight you areand the fewer attempts to lose weight in the past,the faster you will lose weight.
One scientific experiment showed that a low carbohydrate diet (~50 g per day)helps you lose weight much fasterthan a fat-restricted diet (30% of total calories).Over the course of 6 months, obese women lost an average of 8 kg on a low-carb diet and 4 kg on a low-fat diet.
What’s interesting is that in the experiment, those women who ate few carbohydrates were allowed to eat as much other permitted foods as they wanted.Those.they did not have to fight the debilitating feeling of hunger.But as a result, the calorie content of their food per day decreased by about 500 calories compared to usual.
The “eat as much as you want” principle is the basis of the Dukan protein diet.But carbohydrates are excluded from the list of permitted foods.
Look at the graph below: it's a good illustration of how quickly you can lose weight by simply eating fewer carbs.
How quickly can you lose weight by limiting carbohydrates in your diet: the vertical axis is body weight, the horizontal axis is time in weeks;The bottom graph is the rate of weight loss on a low-carb diet, the top is the rate of weight loss on a low-fat diet.
During the first few weeks, you may feel low in energy as your body takes time to adjust from using carbohydrates as an energy source to fats.
After this, your well-being will improve significantly, as will your health.
Scientists say that a low-carb diet improves blood sugar levels, reduces the concentration of bad cholesterol and increases the concentration of good cholesterol, and normalizes blood pressure.
How quickly you can lose weight on a low-carb diet depends on many factors.The average weight loss rate is 1-4 kg per week