How to lose weight quickly and effectively is an urgent issue 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 difficult to bear.
Let's describe what we're looking for in an effective weight loss program:
- Significant decrease in appetite so as not to suffer from insatiable hunger
- A reasonably fast fat loss rate (not just water! )
- Improve well-being - both physical and mental
- Standardization of objective health indicators
For all these reasonable purposes, modern science comes to our aid.
Below, we list the main steps for a successful path to a lean and healthy body.
Step 1: Severe Limitation of Digestible Carbohydrates
The most important part of success is removing all types of sugars and starchy foods from your diet, simply sweet fruits, starches and high glycemic indexes.
This is because this food more actively stimulates insulin production. It is this hormone that is directly related to the deposition of fat in all deposits, among which excess subcutaneous fat seems the ugliest.
When insulin levels fall, the body is 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 do successfully once the ubiquitous hormone stops slipping off the scale. As a result, without special preparations, 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. This number is often even higher!
Notably, by reducing the amount of fat in the diet, people still counted calories and were subjectively undernourished (feeling hungry after eating). Back then, no matter how carbohydrate-restricted diets were, followers could afford to eat their fill.
A pronounced effect of the exclusion of sugars is the fact that hunger is clearly reduced and the feeling of satiety itself 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: all meals should contain protein, fat and vegetables.
By following this rule of thumb, you will often automatically reach the goal of limiting carbohydrates - in the range of 25-50 grams per day.
Let's define beneficial protein sources:
- Meat - beef, chicken, turkey, pork, lamb.
- Fish and seafood - perch, perch, salmon, trout, shrimp.
- Eggs - chicken and quail.
The contribution of sufficient protein intake to the arrangement cannot be overestimated. By increasing the consumption of irreplaceable building materials for our body, we actively speed up 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.
When wondering how to lose weight quickly, it pays to happily submit to the king of nutrients - protein!
Let's list low-carb vegetables:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Brussel sprouts.
- Cabbage.
- Bulgarian pepper.
- A tomato.
- Cucumber.
- celery.
Look carefully at the entire list: here's another secret to a slim and toned body! Don't be afraid to eat too many salads! Even 5 large salad plates a day won't allow you to exceed your carbohydrate intake (25-50 grams a day).
A big bonus to such a diet is a large amount of fiber, vitamins and minerals, which provide the body with a wealth of essential nutrients and form a regular, high-quality cleanse.
Remembering the sources of healing fats:
- 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 omega 3, 6, 9 essential fatty acids, which allows our vessels and nervous system to remain strong and healthy for a long time.
Don't make the mistake of many weight loss fans and don't combine the two diets into one. You must choose between low carb or low fat. Otherwise, it's all too easy to critically cut the diet and make it dangerously poor in composition.
Fractional nutrition shouldn't bother 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 bookcases. Make up your mind - and follow the recommendations with confidence! Weight loss and well-being will not be long in coming.
Conclusion:Each meal = protein + fat + low-carb vegetables. The desired amount of carbohydrates per day is in the range of 25-50 grams.
Stage 3: athletic gymnastics 3 times a week
This is not a critical need, but it 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.
For beginners, it makes sense to turn to a trainer for some personal exercises. Then all the necessary exercises will be explained in real-time detail - along the way. To remember! Weight gymnastics requires careful technique. This is the only way to avoid injuries and get results quickly.
Many studies show an interesting fact. Weight lifting does not so much provide a special calorie waste during exercise, but a powerful boost to speed up metabolism after training - for up to 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, focus on moderate-intensity aerobic exercise—continuously for 40 minutes. Brisk walking, jogging, step aerobics, etc.
Summary:The best solution for physical education is strength training with weight resistance. Otherwise, aerobic exercise will also work for success. The main thing is to move! Regularly and actively - 3-4 times a week.
Also: carb flush once a week
For many people, the ideal day to expand the menu to carbs is Sunday.
When using this weekend, you should avoid very harmful sugars (sweets, candies, ice cream). But you have a window to healthy carbohydrates - cereals (buckwheat, corn, rice), potatoes, fruits.
However, it's worth remembering once and for all - just 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 unavoidable circumstance: Often, immediately after loading, you will gain 1-2 kg. However, when you return to the normal course of feeding, this weight will go away quickly, as it mainly consists of water trapped in the tissues.
Conclusion:Once a week, you can (although it's not mandatory) to distort the carbohydrates in your diet using healthy sources rich in fiber and nutrients.
What about calories and portion 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 mix of "protein + fat + vegetable salad with low glycemic index 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, for example, using your cell phone. This is the fastest, most accurate and most convenient way.
Summary:Regardless of your calorie decisions, keep your main goal in focus - cut carbs to 25-50 grams a day and get the rest of your calories from protein and fat.
Some More Secrets for Fast Weight Loss
Also take a look at 7 scientifically proven tips:
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 pounds of their original body weight. In the following weeks, the rate of weight loss fluctuates around 1-2, 5 kg.
In addition, the classic rules for healthy physiology also work:
- Newcomers to dietary attempts lose weight more quickly.
- For experienced heroes, efforts to lose weight are slower.
- Those with large surpluses also have faster paces compared to their less fat counterparts.
However, everyone is losing weight!
The first time (up to a week), it is worth considering a rather strange state of health. This is an indisputable fact in the transition to burning your own fat stores to ensure the body's vital functions.
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 in everyday life.
Despite many years of nutritionists' stubbornness in recommendations to cut fat, the other way - reducing carbohydrates - leads to very measurable positive consequences:
- Normalization of blood sugar levels.
- Reduced triglyceride levels.
- Decrease in low-density ("bad") cholesterol.
- Increased high-density ("good") cholesterol.
- Stabilization of blood pressure within normal limits.
And the most gratifying benefit is that when carbohydrates are low, the diet is easier to follow! In other words, mentally, emotionally and physically, you'll feel better than cutting fat without worrying about carbs.
Thus, 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 anyone with any type of chronic illness: check with your doctor before dieting!
Above, we've listed the main benefits of a low-carb diet. Now you know how to lose weight, not just quickly, but 2-3 times faster than most balanced diets that require calorie counting and fat restriction.
Medical science has received a lot of evidence that a low-carb diet rebuilds hormonal balance toward a fat-burning vector. We accumulate evidence to improve overall health. We know hundreds of thousands of comments about wellness in the process of such a diet, about a high feeling of satiety, about a surge of vitality and increased efficiency. That's why our answer to the question "how to lose weight quickly and effectively at home" is a low carb diet.