The theme of weight loss is almost endless.In recent years, the question of "oil will say goodbye" is that the most common corners of our homeland are increasingly.
Someone is comfortable in living with extra kilograms and someone interferes with someone.After all, the oil mass is not only beautiful, but also health problems (veins, heart, heart, breath, hormonal changes, diabetes, etc.)
All people who are overweight want to build quickly and forever.This is a golden dream of almost unreal.A bunch of surveys online: How to lose weight fast at 10 kg per week?I wonder how a man imagines such a magical transformation?
It reaches that about 1.5 kg of weight is needed a day!What are these people lose weight?Hope, fat?Now the number: 9 kcal of a gram of fat.So lose 1.5 kg, 13500 kcs per day need to be burned!
Did you understand this giant figure?I hope you understand that it is not possible to lose so much fat per day.Physically impossible.There is no way.Therefore, I will not write the Utopian dreams of such fast weight loss loss.
I think that in any mono-diet there are people who are actually able to be 10 kg in a week.But the question arises: what did these people lose weight?In our body, there are also water and muscles (good, bones).It will not be possible to lose weight so quickly, a serious diet, muscles (these muscles are in the first place).
Now I will explain a very well-known secret.Muscles are energy consumers, that is, Kcal.One kilogram of muscles burn 30 kcals per day.The fat does not practically burn energy.So as soon as you lose your muscles Kcal automatically began to burn less.
Imagine such a picture.Your weight before the diet was 70 kg.This weight flew over 25 kg of oil and 45 kg per 45 kg (in this case there will be a person's first degree of obesity.A man for a diet quickly lost 10 kg.He stands on the scales and rejoices this conclusion.However, it went to 10 kg - 5 kg of muscles and 5 kg of oil.After a diet, a person returns to the usual diet.
However, if the first muscles are burned daily 45 * 30 = 1350 kcals, now 40 * 30 = 1200 kcal.The difference is 150 kcal per day.That is, this 150 kcal does not burn, but it is invested in fat.And 150 kcal 16 g.Oil.Every day, this person won 16 grams.Oil.In the month, this will be restored with 480 grams and will be heavier than 5,760 kg in a year.And it does not eat, to say, a minimum task.
After a few years (but most likely earlier), this person will receive 10 kg and would like to go to the diet again.And everything will happen again, only after the diet of these muscles, it will be even more and more difficult.Thus, weights return faster and faster with each new diet.
After a few diet, a person can take 70 kg of the same, but now there will be 45 kg, but not 30 kg.All oil will be 40 kg.And this is already 4 degree obesity.
Of course, I'm so swelling, but in fact this happens.Therefore, in fact, the weight in kilograms is not important.That is the ratio of fat and muscle tissues.The oil is lighter and voluminous and the muscles are more densely and heavy.This man, this man in the beginning of the exploitation of 70 kg, this man seemed to be more appropriate.After several years and a few diets with the same weight, the ratio of fat and muscles changed.I advise you to measure the volumes in losing weight and do not hang with weight.
How to lose weight quickly and right at home
I hope that you read previous information about diets.Because it is very important to understand how experiments can turn on themselves.There are many different diets that promise beautiful results on the Internet.I recommend that you do not follow them blindly but to burn your head.If necessary, ask questions, I will definitely answer.
The best way to lose weight is to follow proper nutrition.But I must say that it will not be possible to lose weight quickly in the right nutrition.The course of the kilogram will be smooth, about 0.5-1 kg per week.
The speed of weight loss will depend on the initial weight - is greater, faster.A good indicator is 10-15% of the initial mass in 3 months.That is, with 100 kg of weight in 3 months, you can lose 10-15 kg of 10-15 kg and lose 10-15 kg with weight of 6-9 kg.
Also, the age of weight is affected (the elderly the elderly - slowly go slowly - slower), physical activity (more calories) - you lose weight).
But there are situations when you need to lose faster.This can be done if you follow the power circuit described below.Weight loss is to protect the muscles and lose fat.If it is removed from this menu, it can be achievedCarbohydrates.
Carbohydrates are the main source of energy.All calories obtained from carbohydrates should be spent.As I have already written, the main consumer of energy is muscles.In addition to them, the brain needs energy and heart.If you have not spent these calories from carbohydrates, this energy is laid in the form of oil.And only a small part of carbohydrates stored as a glycogen in the liver.
The glycogen is held primarily by the body when there is no calorie for life.Second, energy comes out of muscles (if protein is not enough).And only then fat begins to break down.We can conclude that you can conclude: You cannot lose weight by physical force in a short time.Because it will first spend the glycogen of glikogen, which will be restored after eating the body.
After only 40 minutes of cardio load of fat (escape, bike, etc.) begins to break down.
You need to fulfill these terms to lose weight:
- Remove carbohydrates from a diet, just leave the low-in-the-law
- Increase the amount of protein in the menu (about 1.5 g. 1 kg of protein for weight)
- Be sure to drink 2-3 liters of clean water per day
- Includes dandruff or fiber on the diet
- Enter healthy Omega-3 oils on the diet
- Physical power that strengthens muscles, preferably to engage in power
These are the conditions you can lose weight quickly, but also maintain health.
Now I will write more about these points.
We are removing the carbohydrates from the menu - the first step to lose weight fast
First of all, you need to understand that carbohydrates are the main source of excessive oil stacks in cells.If hydrocarrats stop eating, the body will start receiving the necessary energy from fat, but also if you support the muscles with enough protein dish.The first answer to the question: How to lose weight quickly, it is very limited to carchodies.
This may seem to be a protein diet.But this is not completely true.I have already written about the Dukan diet that you need a protein dinner.
Vegetables remain here as the source of fiber, vitamins and minerals.The vegetables also have a small amount of carbohydrates, but these carbohydrates are slow, that is, complex.For a long time, glucose are divided and do not provoke sugar jumps.
Simple carbohydrates (sweet, flour, potatoes, white rice) I will write as soon as possible when you enter the body.These carbohydrates have a short chain, so they are divided into glucose molecules very quickly.When glucose enters the bloodstream (and it is very much in the same time with simple carbohydrates), the pancreas begins to excrete insulin actively.Insulin is responsible for sending glucose, cells as a source of energy.It is already becoming glucose oils, because the extreme blood sugar has a very negative impact on the veins.
When the blood sugar is already removed, the body feels hunger and has energy.And you want to eat again.The hand itself quickly reaches carbohydrates.And everything is repeated again: a sharp jump in blood sugar - in stock excessive energy processing - a feeling of hunger.Thus, the carbohydrate dependent develops when a person can quickly do without a quick source of carbohydrate.
To cut this wild circle, you need to start the day properly.Be sure of breakfast in the morning.You can not eat all the hydrocarcutions except the vegetables when losing weight from the diet (grain, pasta, potatoes, fruits, beans, lentils)Eat cottage cheese with omelet with green and fresh vegetables or vegetables for breakfast.Vegetables in one meal should be at least 250 g.You can and 300 gr.That is, you need to eat at least one kilogram of fresh vegetables.
You can eat 150 g of cottage cheese at a time, omelet 3 eggs or 1 all eggs and 3 proteins made.
Choose different colors of different vegetables, preferably.In winter, you can have carrots, beets, cabbage, greens.You can also use frozen vegetables and cook them a bit in a pan or steam (zucchini, pepper, paste, patch beans, green peas, broccoli, colored cabbage, etc.).
Second step to lose weight: Eat more protein
The protein is a compulsory part of a fast weight loss loss.Necessary to support muscle mass.You need to eat at least 1.5 grams for squirrel kilograms.
What products will you receive from the desired prote?You can eat lean meat, chicken, chicken, offal (ventricles, hearts, language), seafood (shrimp, squid, mussel, octopuses, etc.), any fish, dairy products, eggs, soy products (switches, soy products).