Any woman who has problems with being overweight wants to find the fastest way to lose weight. But in pursuit of a miracle, many people forget that being overweight is primarily a medical problem, and secondly a cosmetic problem. Unfortunately, this has unpleasant side effects, ranging from weight gain to digestive upset and hospitalization.
So, if the question "to lose weight or not to lose weight" is no longer a question but becomes a necessity, the first step is to map out a correct strategy in the fight against the condition. excess weight.
In this article, we give you an overview of relatively quick ways to lose weight - both ways you shouldn't use (this can only be done with your own risks and risks). your own, as a last resort) and ways that actually work without dangerous consequences.
How to lose weight quickly, it's better not to use it
So, the top 10 ways to help the body lose weight quickly:
- Starve.
- Functional foods and teas for weight loss.
- Fast diet.
- Single diet.
- Protein diet.
- Vegetarian diet.
- Incorrect sports loads.
- Highly calorie-restricted diets, especially without considering the composition of the food.
- "Do not eat after 6 hours" or limit eating.
- Diet "alcohol" and drinking (as well as smoking).
Fasting isn't effective for weight loss for a number of reasons. First, the body loses fluid in the first place, and finally fat. Second, fasting slows down your metabolism. When you start fasting, a slow metabolism leads to rapid weight gain soon after you start eating. An effective way to lose weight quickly after the holidays can be a short, 1-2 day fast. And then, the way of fasting must be correct, slowly.
A food supplement, at best, would be a harmless "placebo, " fortified with vitamins, fiber, and probiotics. Then they can just help you lose weight. At worst, these are drugs that affect the hormonal background. The consequences are unpredictable. Such drugs can only be prescribed by an endocrinologist and a dietitian after testing and diagnosis. Usually they are prescribed for obesity of the second degree or more.
Fasting diets cause the body to lose weight mainly through muscle and water, just like fasting. It all ends with weight gain after dieting.
Single diets are harmful because the body does not receive the necessary vitamins and minerals, and this leads to fatigue, poor health and exacerbation of various diseases. The risk of weight loss and weight gain again after such diets is also very high. They make sense if it's a one-day watermelon-like diet to cleanse the kidneys. But still can't see this as a quick and effective way to lose weight.
Protein diets are dangerous because many people take it literally, eating a lot of meat and thus raising cholesterol levels. Meals should be balanced in terms of fats, proteins and carbohydrates. You should increase the amount of protein in your diet if you decide to exercise, especially cardiovascular. They help prevent muscle breakdown during exercise.
A vegetarian diet is the opposite of a protein diet. Only more dangerous is that the body does not get enough protein and essential substances found in meat and fish (for example, the same omega-3 fatty acids). As a result, muscles are destroyed, appearance deteriorates and various diseases develop due to vitamin B deficiency. This is also not the most effective way to lose weight fast.
Inappropriate athletic loads are activities that are infrequent or too strenuous for available physical fitness. They can cause injury. And if you combine them with diets, the body will not get the nutrition it needs, leading to the same consequences as using protein diets - that is, the destruction of muscle tissue. . At first it is imperceptible, but in the future this process will lead to such unpleasant consequences as convulsions, sprains, dislocations. And exercise in this case no longer works as a way to lose weight quickly. Although if you set up an exercise program correctly, weight loss is still guaranteed.
Calorie-restricted diet. It makes sense if the calorie restriction is to subtract 200, up to 500 Kcal per day from your daily calorie intake. This is enough to lose weight. The minimum daily calorie intake for women is 1200, for men - 1500 Kcal. This is the standard of rest, that is, literally, when "you lie down and do not move. "Usually the rate of calories per day for the average city dweller is 2000-2800 Kcal, but better. is that you should calculate your own rate. The body will definitely feel the difference and decide that the time of hunger has come. Moreover, the scenario will be the same as during fasting.
Irregular meals and a ban on dinners. This prohibition is based on the fact that it is better to sleep on an empty stomach, since it also needs rest. In fact, you need to eat 4-5 times a day. Three times - full, 2 times - snack. In the evening, you can also have a snack: a glass of milk or kefir, fruit . . . You shouldn't eat heavy food, yes. And you better not sleep on an empty stomach. This usually ends with a visit to a gastroenterologist.
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, this is a slow bodily process, as is the case with smoking. And it's completely unsportsmanlike. If you want to lose weight fast, you will have to forget about alcohol and cigarettes.
How to lose weight fast and effective
And now let's look at the really effective and at the same time the fastest ways to lose weight (it should be noted that they should be used in combination, each separately, if the rest do not comply). Follow will not help cure of excess weight quickly):
- Drink at least 2 liters of water a day. One and a half liters is the usual clean water, and the rest of the liquid should enter the body from fruits, vegetables, herbal teas and herbs (ginger, parsley, salad).
- Four meals a day and necessarily 3 meals a day - vegetables and fruits.
- Refuse alcohol and tobacco.
- Calcium, fiber, probiotics, protein and vitamins should come from food, not a synthetic supplement.
- No - fat-free food.
- Reduce salt.
- 250 Kcal - burn with physical exercises, 250 Kcal - cut from the menu (after calculating the individual's daily calorie intake).
So, the most effective way to lose weight quickly, effectively and without unpleasant consequences can be called a well-chosen exercise system combined with proper nutrition. Choose special sets of exercises for weight loss, monitor your diet and be guided not by the numbers displayed on the scale but by the readings of the centimeter scale.