Any woman with the problem of overweight wants to find the fastest way to lose weight. But in the pursuit of a miracle, many people forget that being overweight is primarily a medical problem, and secondly it is an aestheticThe problem is. Unfortunately, it has unpleasant side effects, from weight gain to digestive disorders and hospital beds.
Therefore, if the question "to lose weight or not to lose weight" is no longer a question, but a necessity, then the first step is to formulate the right strategy in the fight against excess weight and volume.
In this article, we bring to your attention an overview of relatively quick ways to lose weight - both those that you should not change (this can only be done at your own peril and risk, as a last resort), andThose that actually work without dangerous consequences.
Ways to lose weight fast, which is better not to use
So, the top 10 killer ways for the body to lose weight quickly:
- Starvation.
- Dietary supplements and teas for weight loss.
- Express Diet.
- mono diet.
- Protein diet.
- Vegetarian diet.
- Wrong game load.
- Diets with high calorie restriction, especially without considering the composition of the food.
- "No eating after 6" or restricting food intake.
- "Alcohol" diet and alcohol consumption (as well as smoking).
Fasting is ineffective for weight loss for several reasons. First, the body will first lose fluid, and eventually fat. Second, fasting slows down your metabolism. The result is rapid weight gain as soon as you start eating. Short-term fasting, 1-2 days, can be an effective way to quickly lose and shed weight after the holidays. And then, after that, quit fasting. The path should be correct, gradual.
Supplements, at best, would be a harmless "placebo", vitamin supplements, fiber and probiotics. Then they can only help you lose weight. At least, these are drugs that affect the hormonal background. Resultsare unpredictable. Such drugs can be prescribed by endocrinologists and nutritionists only after testing and diagnosis. Usually they are prescribed for obesity of the second degree and above.
The express diet causes the body to lose weight mainly through muscle and water like fasting. It all ends with the weight gain following the diet.
Mono-diets are harmful because the body does not receive the necessary vitamins and minerals, and this leads to fatigue, poor health and outbreaks of various diseases. The risk of losing weight and gaining pounds again after following such a diet is also very high. They are understandable if there is a diet like watermelon for a day to cleanse the kidneys. But even then, it cannot be seen as a way to lose weight quickly and effectively.
Protein diets are dangerous because many people take them literally, eat too much meat and thereby raise the cholesterol level. The diet should be balanced in terms of fat, protein and carbohydrates. If you decide to exerciseIf you are exercising, especially cardio, it makes sense to increase the amount of protein in your diet. They help prevent muscle breakdown during exercise.
A vegetarian diet is the opposite of a protein diet. What is only even more dangerous is that the body does not receive enough protein and essential substances contained in meat and fish (for example, the same omega-3 fatty acids). As a result, muscle mass is destroyed. There is a deterioration in the appearance, and various diseases develop due to the lack of B vitamins. This is also not the most effective way to lose weight quickly.
Sports loads that are inappropriate for available physical fitness are irregular or too strenuous activities. They can cause injury. And if you combine them with diet, the body will not receive the necessary nutrition, leading to effects similar to the use of protein dietsWill - destruction of muscle tissue. At first, it is imperceptible, but in the future this process is fraught with such unpleasant consequences as cramps, sprains, dislocations. And training in this case ceases to be effective as a way to lose weightGives. Although if you design the exercise program correctly, weight loss is guaranteed.
Calorie restricted diet. It makes sense if your daily caloric intake is calorie restriction minus 200, max 500 kcal per day. This is enough for weight loss. The minimum calories per day for women is 1200, for men- 1500 kcal. This is the norm of rest, that is, in the literal sense, when "you lie down and do not move. "Usually the calorie norm per day for the average city dweller is 2000-2800 kcal, but it is better to make your own, individual calculations. The body will certainly feel the difference and decide that the time for hunger has come. Other than that, the scenario will be the same as during fasting.
Restriction on irregular meals and evening meals. This prohibition is based on the fact that it is better to sleep on an empty stomach, because it also requires rest. Actually, you should eat 4-5 times a day. Three times - full, 2 times - breakfast. At night you can also have a light snack: a glass of milk or kefir, fruit . . . You should not eat heavy meals, yes. And it is better not to sleep on an empty stomach. This is usually accompanied by a visit to the gastroenterologistends.
Alcohol and diet. Alcohol itself is quite high in calories. In addition, it disrupts the balance of fluid removal from the body and puts a burden on the liver. In fact, it is a slow intoxication of the body, as is the case with smoking. Happens in case. And it absolutely doesn't fit with sports.
effective ways to lose weight fast
And now let's look at the really working as well as the fastest ways to lose weight (it is worth noting that they should be used in combination, each of them separately, if not followed by the rest, So will not help get rid of excess weight quickly):
- Drink at least 2 liters of water a day. One and a half liters is ordinary clean water, and the rest of the liquid should come into the body from fruits, vegetables, herbal teas and herbs (ginger, parsley, lettuce).
- Meals four times a day and necessarily 3 times a day - vegetables and fruits
- Refusal of alcohol and cigarettes.
- Calcium, fiber, probiotics, protein and vitamins should all come from food, not synthetic supplements.
- No - fat-free food.
- Reduce the amount of salt.
- 250 kcal - burn through physical exercise, 250 kcal - cut off from the menu (after calculating the individual daily caloric intake).
So, the most effective way to lose weight quickly, effectively and without unpleasant consequences can be called a well-chosen exercise system in combination with proper nutrition. Choose special sets of exercises for weight loss, your dietMonitor and be guided not by the numbers shown by the scales, but by the indicators of the centimeter tape.