How to lose weight quickly and efficiently is an urgent question for most women and many men. We all want to achieve fast and impressive results at home. However, a large number of ways that promise this do not satisfy us in the long run and are difficult to bear.
Let's explain what we strive for in the search for an effective weight loss program:
- Significant reduction of appetite so that you do not suffer from insatiable hunger
- Relatively fast fat loss rate (not just water! )
- Improving well-being - physical and mental
- Normalization of objective health indicators
For all these reasonable purposes, modern science comes to our aid.
Below are the main steps to a successful path to a slim and healthy body.
Step 1: Limit digestible carbohydrates
The most important part of success is removing all types of sugars and starchy foods from your diet, simply put, sweet, starchy and high glycemic fruits.
This is due to the fact that this food most actively stimulates insulin production. It is this hormone that is directly related to the deposition of fat in all stores, among which excess subcutaneous fat seems the most unpleasant.
When insulin levels drop, the body becomes able to use fat stores - to create 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 coming out of the scale. As a result, without special preparations, you will lose the excess fluid that made you bulkier and heavier.
Not surprisingly, people on a low-carbohydrate diet lose up to 4. 5 kg in the first week. Often this number is even higher!
Remarkably, by reducing the amount of fat in the diet, people continued to count calories and were subjectively malnourished (they felt hungry after eating). At that time, as much as the diet was limited by carbohydrates, followers could afford to eat until they were full.
A pronounced effect of sugar exclusion 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 willpower - on autopilot. Comfortable weight loss is an old million dream!
Summary:Carbohydrate reduction lowers blood insulin, reduces appetite and allows you to lose extra pounds without a constant feeling of hunger.
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 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 - 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 material for our body, we actively accelerate metabolism.
Research shows other benefits of a high-protein diet:
- According to some data, the reduction in general anxiety reaches 60% (! ).
- Reducing nocturnal hunger pangs.
- Improving the condition of the skin, hair and nails.
When you are wondering how to lose weight fast, it is really worthwhile to happily endure the king of nutrients - protein!
Here are vegetables with a small amount of carbohydrates:
- Broccoli.
- Cauliflower.
- Spinach.
- White cabbage.
- Cauliflower.
- Broccoli.
- Cabbage.
- Bulgarian pepper.
- Tomato.
- Cucumber.
- Celery.
Take a look at the whole list with a sharp eye: here’s another secret to a slim taut body! Don’t be afraid to overeat salads! As many as 5 large plates of salad a day will not allow you to exceed your carbohydrate intake (25-50 grams per day).
A big bonus to such a diet is the large amount of fiber, vitamins and mineral salts that give the body a wealth of essential nutrients and create quality regular cleansing.
Remembering the healing sources of fats:
- Olive oil.
- Pumpkin seed oil.
- Butter (moderate).
- 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 Omega 3, 6, 9 fatty acids, which allows our blood vessels and nervous system to stay strong and healthy for a long time.
Don’t make the mistake of many weight loss lovers and don’t combine both diets into one. You need to choose either low in carbs or low in fat. Otherwise, it is very easy to critically reduce the diet and make it dangerously poor in composition.
A partial diet should not bore you: 3-4 meals a day, in equal portions. Or 3 main meals and 1 extra (2nd breakfast or afternoon snack).
A multitude of low-carb recipes await you on blogs and bookshelves. Decide - and follow the recommendations reliably! Weight loss and well-being will not wait long.
Conclusion:Each meal = protein + fat + low carb vegetables. The target amount of carbohydrates per day 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 sessions per week, according to the classic algorithm, warm-up - lifting weights - stretching.
For starters, it makes sense to contact a coach for a few personal exercises. Then all the necessary exercises will be explained in detail in real time - by the way. Remember! Stretched gymnastics requires careful technique. This is the only way to avoid injuries and achieve results quickly.
Many studies show an interesting fact. Lifting weights does not give so much special calorie loss during exercise, but a strong incentive to speed up metabolism after training - even 24 hours!
For young people, muscle growth is also a significant gift.
However, if strength machines, kettlebells and barbells are categorically unacceptable to you, then focus on aerobic exercise of moderate intensity - continuously for 40 minutes. Fast walking, running, step aerobics, etc.
Summary:The best solution for physical education is strength training with weight resistance. If not, aerobic exercise will also serve for success. The most important thing is to move! Regularly and actively - 3-4 times a week.
Additionally: unloading of carbohydrates once a week
For many people, the ideal day to expand their carb menu is Sunday.
When using such a weekend, you should refrain from too much harmful sugars (sweets, pastries, ice cream). But you have a window for healthy carbohydrates - cereals (buckwheat, millet, rice), potatoes, fruit.
However, it is worth remembering once and for all - only 1 day a week. By increasing the number of loads, you move away from the goal of a lean body without excess fat under the skin.
Consider another unavoidable circumstance: you will often gain 1-2 pounds immediately after loading. However, after returning to the usual diet, this weight will disappear quickly, because it mainly consists of water retained in the tissues.
Conclusion:Once a week, you can (though not necessarily) distort carbohydrates in your diet using healthy sources rich in fiber and nutrients.
What about calories and serving size?
Attention to all interested! Usually on a low carb diet you don’t have to count calories and strictly control your meal size. Intrigued? This idea is based on common sense: in the case of an ideal blend of "protein + fat + vegetable salad with a low glycemic index", it is very difficult to overeat in terms of calories and volume.
But if you desperately want to count calories, use a network calculator, for example, using your cell phone. This is the fastest, most accurate and most convenient way.
Summary:Regardless of your calorie decisions, keep the focus in focus - reduce carbohydrates to 25-50 grams per day, and get the rest of the calories from protein and fat.
A few more secrets of fast weight loss
Take a closer look at 7 scientifically proven tips:
- Drink plenty of water.Acceleration of metabolism and speed of loss of excess fat mass are the leading advantages of an adequate drinking regime. On average, 1 kilogram of weight should have 25-30 ml of clean water. Use the Japanese way: in the morning, immediately after waking up, drink 200-300 ml of water. Divide the rest of the water into 3 bottles and carry with you. During sedentary work, we place the bottle on the table in front of our eyes and sip occasionally. So between meals you can calmly drink the whole daily amount.
- Drink tea and coffee.These drinks have been proven to speed up metabolism. Up to 3 teaspoons of coffee without slides is an average acceptable daily dose for coffee lovers.
- Lots of protein for breakfast.Provides high satiety and long absence of hunger. It increases the weight loss rate by up to 36% compared to those who do not improve breakfast with protein.
- Fiber in the diet.Increasing the amount of soluble and insoluble fiber is a direct path to rapid weight loss, including the emphasis on visceral fat (this is excess body fat, whose key marker is fat deposition in the middle of the torso, especially on the anterior abdominal wall).
- Fat burning products. . . Lists of such products can be found on many websites. Basically, these are most often vegetables, green tea, sour milk and some fruit, densely saturated with useful nutrients.
- Small plates. . . The method is simple and suits most. Any serving looks solid on a shallow plate. Add time-consuming cutlery to your plate like Chinese chopsticks, and meal times will be significantly extended. The satiety signal will have time to enter your brain and you won’t 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 been proven by medicine for a long time: 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 satiety, is reduced. A chain of successive events is inevitable: no sleep for at least 7-8 hours a day - no "will" to respect the restrictions due to a strong feeling of hunger - excess fat mass and lack of confidence in the ability. So get enough sleep to break this vicious circle!
How fast can you lose weight?
In the first week after switching to the food 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 varies in the range of 1-2, 5 kg.
In addition, the classic rules of healthy physiology work:
- Newcomers to diet attempts lose weight faster.
- For experienced heroes, weight loss efforts are slower.
- Those with a large excess also have faster steps 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. This is unquestionably given in the transition to burning one’s own fat reserves 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 day-to-day manifestations.
Despite the long-standing stubbornness of dietitians in recommending fat reduction, the second way - reducing carbohydrates - leads to quite measurable positive consequences:
- Normalization of blood sugar levels.
- Decreased triglyceride levels.
- Reduction of low density cholesterol ("bad").
- Increased high-density cholesterol ("good").
- Stabilization of blood pressure within normal limits.
And the happiest benefit is that, when carbs are low, it’s easier to follow a diet! That is, mentally, emotionally and physically you will feel better than if you reduce fat regardless of carbohydrates.
Thus, health benefits are harmonization of carbohydrate and fat metabolism and good mental and somatic well-being.
You don’t have to starve to lose weight!
A special warning for all people with any type of chronic disease: check with your doctor before going on a diet!
We have listed above the main benefits of a low carb diet. Now you know how to lose weight, and not just fast, but 2-3 times faster than on most balanced diets that require counting calories and limiting fat.
Medical science has received a lot of evidence that a low-carbohydrate diet restores hormonal balance in the direction of fat burning vectors. We have gathered evidence to improve general health. We know hundreds of thousands of reviews about the well-being in the process of such a diet, about the high feeling of satiety, about the rush of vitality and increased efficiency. That is why our answer to the question "how to lose weight quickly and efficiently at home" is a low-carbohydrate diet.