How to lose weight quickly and effectively is an urgent question for most women and many men. We all want to get quick and impressive results at home. However, the overwhelming number of possibilities that promise this does not satisfy us in the long run and is difficult to endure.
Let's outline what we strive for in finding an effective weight loss program:
- Significant decrease in appetite so as not to suffer from insatiable hunger
- A relatively fast rate of fat loss (not just water! )
- Improving wellbeing - both physically and mentally
- Normalization of objective health indicators
For all of these sensible purposes, modern science comes to our aid.
In the following we list the most important steps on a successful path to a slim and healthy body.
Step 1: severely restrict digestible carbohydrates
The most important part of success is getting rid of all kinds of sugar and starchy foods from your diet, simply put, sweet, starchy, and highly glycemic fruits.
This is because this food is the most actively stimulating insulin production. This hormone is directly related to the fat deposition in all depots, of which the excess subcutaneous fat looks the most unsightly.
When insulin levels drop, the body becomes able to use reserves of fat - to get energy for life.
Another positive consequence is the ability to remove excess water from the tissue, which the kidneys do successfully once the ubiquitous hormone is no longer out of whack. As a result, without any special preparation, you will lose the excess fluid that made you bulkier and heavier.
Unsurprisingly, people on a low-carb diet lose up to 4. 5 kg in the first week. Often this value is even higher!
Notably, by reducing the amount of fat in the diet, people still counted calories and were subjectively malnourished (they felt hungry after eating). At the time, followers could afford to eat until they were full, no matter how low-carb diets were.
A pronounced effect of excluding sugar is that hunger is significantly reduced and the feeling of satiety occurs earlier. This results in the diet being followed without undue exertion of will - on autopilot. Lose weight comfortably is an old dream of millions!
Summary:Reducing carbohydrates lowers blood insulin, reduces appetite, and allows you to lose excess weight without feeling hungry all the time.
Step 2: eat proteins, fats, and vegetables
Consistency is important here: every meal should contain protein, fat, and vegetables.
Often times, if you follow this rule, you will automatically reach the goal of limiting carbohydrates - in the range of 25-50 grams per day.
Let's define useful sources of protein:
- Meat - beef, chicken, turkey, pork, lamb.
- Fish and seafood - pikeperch, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of adequate protein intake to the arrangement cannot be overstated. By increasing the consumption of irreplaceable building materials for our body, we actively accelerate the metabolism.
Research shows other benefits of a high-protein diet:
- According to some data, the reduction in general anxiety reaches 60% (! ).
- Reduction of nighttime hunger attacks.
- Improvement of the condition of the skin, hair and nails.
If you are wondering how to lose weight fast, it really is worth it to joyfully submit to the king of nutrients - protein!
Let's list vegetables with a low amount of carbohydrates:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Cauliflower.
- Cabbage.
- Bulgarian peppers.
- A tomato.
- Cucumber.
- Celery.
Check out the entire list with keen eyes: Here's another secret to a lean, toned body! Don't be afraid to overeat salads! Even 5 large salad plates a day will not allow your carbohydrate intake (25-50 grams per day) to exceed.
A big bonus of such a diet is a large amount of fiber, vitamins, and mineral salts that provide the body with an abundance of essential nutrients and make a quality regular cleanse.
Recall the healing sources of fats:
- Olive oil.
- Pumpkin seed oil.
- Butter (in moderation).
- And other vegetable oils.
The first two oils should be unrefined, cold-pressed and not heated when cooking. They contain a harmonious combination of the essential fatty acids Omega 3, 6, 9, which keep our vessels and nervous system 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 have to choose either low carb or low fat. Otherwise, it is very easy to cut the diet critically and make it dangerous in composition.
Fractional nutrition should not bore you: 3-4 meals a day, in equal servings. Or 3 main meals and 1 additional meal (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 wellbeing are not long in coming.
Graduation:Each meal = protein + fat + low-carb vegetables. The daily target amount of carbohydrates is in the range of 25-50 grams.
Step 3: gymnastics 3 times a week
Not essential, but a desirable addition to a successful establishment.
Very simple: 3-4 strength training per week, according to the classic algorithm, warm-up - weight lifting - stretching.
For beginners, it makes sense to turn to a coach for a few personal workouts. Then all the necessary exercises are explained in detail in real time - by the way. Notice! Weighted gymnastics requires careful technique. This is the only way to avoid injuries and achieve quick results.
Many studies show an interesting fact. Weightlifting is less of a particular waste of calories during training, but rather a powerful impulse to boost the metabolism after training - for up to 24 hours!
Muscle building is also an important gift for young people.
However, if weight machines, kettlebells, and a barbell are categorically unacceptable to you, then focus on medium-intensity aerobic exercise - continuous for 40 minutes. Fast walking, running, step aerobics, etc.
Summary:The best solution for physical education is weight resistance training. If not, aerobics will work too. The main thing is to move! Regularly and actively - 3-4 times a week.
Additionally: Carbohydrate discharge once a week
For many people, Sunday is the ideal day to expand the menu towards carbohydrates.
If you use such a weekend, you should avoid sugar (sweets, pastries, ice cream) that are too harmful. But you have a window to healthy carbohydrates - cereals (buckwheat, millet, rice), potatoes, fruits.
However, it is worth remembering once and for all - just 1 day a week. By increasing the number of stresses, you move away from your goal of a lean body with no excess fat under the skin.
There is one more inevitable factor to consider: you often gain 1-2 kilograms immediately after loading. However, when you return to a normal diet, this weight disappears quickly because it consists mainly of water retained in the tissues.
Graduation:Once a week you can (although not required) introduce a carbohydrate distortion in your diet by using healthy sources that are high in fiber and nutrients.
What about calories and portion sizes?
Attention all interested parties! Typically, on a low-carb diet, you do not need to count calories and strictly control portion sizes. Fascinated? This idea is based on a healthy logic: With the ideal mixture of "protein + fat + vegetable salad made from low-glycemic vegetables" it is very difficult to overeat in terms of calories and volume.
However, if you really want to count calories, use an online calculator with your mobile phone, for example. This is the fastest, most accurate, and most convenient way.
Summary:Regardless of your calorie choices, keep your main goal in focus - cutting carbs down to 25-50 grams per day and getting the rest of your calories from protein and fat.
A Few More Secrets To Fast Weight Loss
Also take a closer look at 7 scientifically proven tips:
- Drink plenty of water.The acceleration of the metabolism and the loss of excess fat mass are the main advantages of an adequate drinking regimen. On average, 1 kilogram of weight should contain 25-30 ml of pure water. Use the Japanese way: 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. When we are seated, we put the bottle on the table in front of our eyes and sip a sip from time to time. In this way, you can drink the entire daily volume in peace between meals.
- Drink tea and coffee.These drinks have been shown 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 a high feeling of satiety and long periods of lack of hunger. Increases the rate of weight loss by up to 36% compared to those who don't add protein to breakfast.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct route to rapid weight loss, also with an emphasis on visceral fat (this is excess fat in the body, the important marker of which is fat deposition in the middle of the torso, especially on the anterior abdominal wall).
- Fat burning products. . . You can find lists of such products on many websites. By and large, these are the most common vegetables, green tea, sour milk, and some fruits that are densely saturated with useful nutrients.
- Small plates. . . The method is simple and works for most. Each serving looks solid on a flat plate. Add time-consuming cutlery similar to Chinese chopsticks to the plate, and meal time will be significantly increased. The saturation signal has time to penetrate the brain and you don't have to struggle with yourself to get off the table in time. You will stop eating easily because you will be full!
- Get enough sleep. . . Everything is simple and has long been medically proven: the hormone ghrelin increases hunger and is actively produced when there is a lack of sleep. In addition, the production of leptin, which is responsible for the feeling of satiety, decreases. A chain of consecutive events is inevitable: there is no sleep of at least 7-8 hours a day - there is no "will" due to a strong feeling of hunger to adhere to restrictions - 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 2. 5 to 5 kilograms of their original body weight. In the following weeks, the rate of weight loss fluctuates in the range of 1-2. 5 kg.
In addition, the classic rules for healthy physiology also work:
- Newbies to dieting will lose weight faster.
- For seasoned heroes, weight loss efforts are slower.
- Those with large excesses also have faster strides compared to their less fat counterparts.
However, everyone is losing weight!
The first time (up to a week) it is worth thinking about a somewhat strange state of health. This is an undisputed prerequisite for the transition to burning one's own fat reserves in order to guarantee the vital functions of the body.
Many people on a low-carb diet report increased energy, energy, optimism, no episodes of fatigue and drowsiness, and the stability of these positive manifestations from day to day.
Despite years of stubbornness on the part of dietitians in recommendations for fat loss, the opposite approach - the reduction of carbohydrates - leads to quite measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Decrease in low density ("bad") cholesterol.
- Elevated high density cholesterol ("good").
- Stabilization of blood pressure within normal limits.
And the most enjoyable benefit is that the diet is easier to follow when the carbohydrates are low! That said, you will feel better mentally, emotionally, and physically than if you were breaking fat without concern for carbohydrates.
The health benefits are the harmonization of the carbohydrate and fat metabolism and a good mental and somatic well-being.
You Don't Have to Starve to Lose Weight!
A separate warning for all people with chronic illnesses of all kinds: Ask your doctor before you go on a diet!
Above we listed the main benefits of a low-carb diet. Now that you know how to lose weight, not only quickly, but 2-3 times faster than most balanced diets that require calorie counting and fat loss.
Medical science has received much evidence that a low-carb diet restores hormonal balance towards a fat burning vector. We've been collecting evidence to improve overall health. We know hundreds of thousands of reviews about the well-being in the course of such a diet, about a high feeling of satiety, about a vitality boost and increased performance. Therefore, our answer to the question "How to lose weight quickly and effectively at home" is a low-carb diet.