How to lose weight fast and effectively?
What is more important for weight loss - a diet for weight loss or effective fat burning exercises? The answer of the scientific community is unequivocal - for weight loss, you must first switch to a healthy diet. For example, studies show that with an equal calorie diet and the same level of physical activity, excess weight goes away faster for those who consume carbohydrates with a low glycemic index¹.
Proper nutrition for weight loss is always the rejection of simple carbohydrates, as well as the exclusion of excessively high-calorie and fatty foods. In addition, to reduce weight, it is critical to monitor the daily calorie intake, the amount of protein and fiber in the diet. This will help you not only quickly lose weight and drive off excess weight, but also maintain the result in the future.
The mechanism of the impact of weight loss exercises on the process of losing weight is different - Fitseven discussed in detail about this in the series of materials “ How to get rid of belly fat ." Under aerobic exercise, the hormonal level changes, as a result of which the body learns to use internal energy reserves, while increasing the number of capillaries in adipose tissue, which leads to its gradual burning.
Trying to lose weight quickly by combining fat burning exercises and drastically cutting calorie intake is doomed to failure. In fact, this method can be compared to putting a cold person in a cold bath to lower the temperature. A sharp restriction of calories and active physical activity will really reduce body weight, just like a cold bath will reduce the patient’s high temperature.
Unfortunately, such an approach will definitely have negative health consequences. Losing weight after stopping a rigid diet and exhausting exercises will gain double weight, and a patient with a cold will get pneumonia. In order to lose weight not only quickly, but also effectively (that is, to maintain the results of losing weight), you need to go to the goal carefully and steadily.
Diet for weight loss
A number of scientific studies show that the more fat is present in the body of a person who wants to lose weight, the more their metabolism is disturbed². Fat cells seem to “draw out” the energy coming from food - which is expressed both in an increase in excess weight and in a feeling of tiredness and constant hunger. The more calories stored as fat, the less energy is circulated in the system.
To quickly lose weight, it is extremely important to eliminate factors that slow down and disrupt metabolism - and, first of all, normalize nutrition. It is the excess of fast carbohydrates in the diet that affects the hormonal level of the body - first of all, affecting the normal processes of the production of the hormone insulin (which leads to the development of obesity and diabetes mellitus associated with it) and the hormone leptin ³.
Diet for fast weight loss
Adipose tissue resembles a sponge - you can lose weight and “drain” the fat cells, but you will always have to maintain healthy eating rules and exercise, as fat cells can quickly return to their previous volume when they overeat. Do not treat the diet as something temporary - in fact, you must learn to eat balanced all subsequent life.
In addition, remember that it is the brain that regulates body weight, creating a feeling of hunger or satiety. You need to learn to recognize these signals and consume food only when you really want it, stopping at the time of saturation, and not when the food is physically running out. Unfortunately, the most important task of the food industry is how to make food more bought - that is, "tasty."
7 rules for quick weight loss
A number of factors are responsible for whether a particular person can quickly lose weight and lose weight. First of all, this is a genetic predisposition (the metabolism of female endomorphs is predisposed to fat deposition and requires a special weight loss strategy ), the general level of physical activity, exposure to stress, as well as the quantity and quality of daily sleep. Recall that insomnia often leads to a breakdown and overeating.
1. Do not skip meals
Try to eat a small portion of the right food every few hours - otherwise hungry breaks provoke overeating. If you want to lose weight, first avoid fast carbohydrates and do not store chocolate or other sweets at work or at home.
2. Eat Slower
Saturation from food comes in 15-20 minutes, while the average meal lasts about 3-7 minutes. Remember that if you eat too fast, you no doubt risk eating more than you need. A glass of warm water drunk before meals is one of the easiest ways to eat more quickly.
3. Eat consciously
Consuming food while watching TV or reading Instagram feeds, you risk eating much more than necessary. All your attention should be focused on food and its quantity. Also try not to talk about food, because during a conversation you can easily lose control over how much food you put in your mouth.
4. Limit alcohol
Alcohol is extremely harmful to weight loss and provokes the growth of fat on the stomach. Firstly, it stimulates appetite and reduces a sense of control over incoming food, causing overeating. Secondly, alcohol negatively affects the metabolism and on what kind of energy the body uses for vital processes.
5. Avoid “frugal” food packages
Do not buy large packages of products - having started the “economical” maxi pack, you will not even notice how to finish it in its entirety. The presence of a product in large quantities always provokes the fact that you eat more than necessary. Try to measure out exactly as much food as you need to saturate - this is the most important rule for losing weight.
6. Learn the composition of products
Surely you have heard about sodium glutamate, a taste enhancer, a substance that stimulates the taste buds of the tongue and makes food tastier. But few people know that glutamate can be found in spice mixtures, not to mention the fact that fast food chains often use it to improve the palatability of food, forcing them to eat more.
7. Keep a food diary
The ideal method for determining calories consumed per day is their mathematical calculation. However, if you do not want to keep it, try to write down the list of products that you eat during the day. Finding a bar of chocolate in this list will make you really embarrassed, and you will have an extra motive to refuse unnecessary calories.
Weight loss and diabetes
A love of carbohydrates with a high glycemic index and chronically elevated blood sugar means that the body constantly receives signals that there is enough energy in the circulatory system. The body begins to mistakenly believe that if the calories received from food are not needed by metabolism, then they must be sent to fat depots - no matter how hard you try to lose weight.
At the same time, chronically high insulin levels can be caused by both type 2 diabetes mellitus and the constant use of foods containing fast carbohydrates . Among the most unhealthy foods leading to weight gain, even if the calorie intake is observed, you can name sweet soda and various sweets, as well as frozen convenience foods, juices and sports drinks.
How to lose weight quickly: a summary
- For fast weight loss, it is extremely important to exclude sugar, release and flour from everyday food. Switching to carbohydrates with a low glycemic index and a high fiber content leads to a gradual normalization of body weight even without control over the total calorie intake.
- The role of weight loss exercises is not to burn excess energy, but to normalize metabolism and even out the level of insulin in the blood. That is why the best exercise for burning fat is a long and moderate cardio performed in the fat-burning zone of the pulse .
- Regular exercise is extremely useful for improving blood circulation in the body, which ultimately improves metabolism, lowers blood cholesterol, normalizes metabolism and helps to lose weight faster.
- Effects of dietary glycaemic index on adiposity, source
- Increasing Adiposity - Consequence or Cause of Overeating ?, source