Every woman with a weight problem wants to find the fastest way to lose weight. But many in pursuit of a miracle forget that being overweight is primarily a medical problem, and secondly, an aesthetic one. Unfortunately, this has unpleasant side effects, from weight gain to digestive upset and hospital bed.
Therefore, if the question of "to lose weight or not" is no longer a question, but a necessity, the first step in the fight against excess weight and volume is to create the right strategy.
In this article, we provide an overview of relatively quick ways to lose weight - both what you should not resort to (this can only be done at your own peril and risk, as a last resort) and really work without dangerous consequences.
Ways to lose weight fast, which is better not to use
So, here are the top 10 killer ways for the body to lose weight fast:
- Hunger.
- Dietary supplements and teas for weight loss.
- Express diets.
- Mono diets.
- Protein diets.
- Vegetarian diets.
- Wrong sports loads.
- Diets with high calorie restriction, especially without taking into account the composition of the food.
- "not eating after 6" or restricting food intake.
- "Wine" diets and alcohol consumption (as well as smoking).
Fasting is ineffective in losing weight for a variety of reasons. First, the body loses fluid in the first place and fat last. Second, fasting slows down your metabolism. When you break out of fasting, a slow metabolism causes rapid weight gain as soon as you start eating. An effective way to lose weight and dump weight quickly after the holidays may be to fast for 1-2 days for a short time. And after that the way out of fasting should be correct, gradual.
Supplements would be a harmless "placebo" at best, vitamin supplements, fiber, and probiotics. Then they can only help you lose weight. Worst of all, these are drugs that affect the hormonal background. The results are unpredictable. Such drugs can only be prescribed by endocrinologists and nutritionists after testing and diagnosis. They are usually prescribed for obesity of the second degree and above.
Express diets, like fasting, cause the body to lose weight mainly through muscle and water. It all ends with weight gain after dieting.
Mono-diets are harmful because the body does not receive the necessary vitamins and minerals, which leads to fatigue, poor health and exacerbation of various diseases. The risk of losing weight and regaining weight after such diets is also very high. A one-day watermelon-like diet to cleanse the kidneys makes sense. However, this cannot be seen as a way to lose weight quickly and effectively.
Protein diets are dangerous because many people take them literally, consuming a lot of meat and thereby raising their cholesterol levels. Meals should be balanced in terms of fats, proteins and carbohydrates. If you decide to do exercise, especially cardio, it makes sense to increase the amount of protein in your diet. They help prevent muscle breakdown during exercise.
Vegetarian diets are the opposite of protein diets. Even more dangerous is that the body does not get enough protein and essential substances (for example, the same omega-3 fatty acids) found in meat and fish. As a result, the muscles are destroyed, the appearance deteriorates, and various diseases develop due to vitamin B deficiency. This is also not the most effective way to lose weight fast.
Inappropriate sports loads are activities that are irregular or too strenuous for current physical fitness. They can cause injury. And if you combine them with diets, the body will not receive the necessary nutrition, which will lead to the same effect as when using protein diets - the destruction of muscle tissue. At first it is imperceptible, but in the future this process is fraught with such unpleasant consequences as convulsions, sprains, dislocations. And training in this case ceases to be effective as a way to quickly lose weight. If you prepare an exercise program correctly, weight loss is guaranteed.
calorie restricted diets. It is logical that the daily calorie restriction from your daily calorie intake is minus 200, maximum 500 Kcal. This is enough for weight loss. The minimum daily calories for women is 1200, for men - 1500 Kcal. This is the norm of rest, that is, literally, "you lie and do not move". Usually the daily rate of calories for an average city resident is 2000-2800 Kcal, but it is better to calculate your own individual. The body will definitely feel the difference and decide that it's time to starve. Also, the scenario will be the same as during fasting.
Prohibition of irregular meals and dinners. This prohibition is based on the fact that it is better to sleep on an empty stomach, because it also needs rest. You actually need to eat 4-5 times a day. Three times - full, 2 times - snacks. You can also have a light snack at night: a glass of milk or kefir, fruit. . . You shouldn't eat heavy food, yes. And it is better not to fall asleep on an empty stomach. This usually ends with a visit to a gastroenterologist.
Alcohol and diet. Alcohol itself is quite high in calories. It also disrupts the balance of fluid excretion from the body and puts a load on the liver. In fact, this is a slow poisoning of the body, as with cigarettes. And it certainly does not fit into sports. If you want to lose weight fast, you will have to forget about alcohol and cigarettes.
Effective ways to lose weight fast
And now let's look at the fastest ways to lose weight that really work and at the same time (it is worth noting that they should be used individually in combination, the rest will not help to get rid of excess weight quickly, if not followed):
- Drink at least 2 liters of water per 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, salad).
- Four meals a day, and necessarily 3 times a day - vegetables and fruits.
- Refusal of alcohol and smoking.
- Calcium, fiber, probiotics, proteins and vitamins should all come from food, not synthetic supplements.
- No - lean foods.
- Reduce the amount of salt.
- 250 Kcal - burning with physical exercises, 250 Kcal - cutting from the menu (after calculating the individual daily calorie intake).
Therefore, 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, monitor your diet and be guided not by the numbers shown on the scales, but by the indicators of the centimeter tape.