One of the most popular questions for nutritionists is how to lose weight fast. Is it possible without damaging health, what is considered rapid weight loss and how to consolidate the result? Look for answers to these questions in our material.
What is considered rapid weight loss?
You must first decide what is "fast" for us. If this is, for example, a week, then it is not necessary to talk about high-quality weight loss. Yes, on fasting days and a salt-free diet, you can lose several kilograms in a short time. Due to a decrease in salt intake, the excess fluid will not remain in the body and the edema will disappear. As soon as you switch to the usual type of food that you are used to, the kilograms will return. If the period is from two weeks to a month, we can speak of a more persistent and significant result.
"Losing weight can be called fast when you lose more than half a kilogram per week. In the first stage of the diet, in fact, you can lose 1. 5-2 kg, but most of this weight will be in water. And adequate weight loss occurs due to adipose tissue. With the loss of fat mass, it is the volume of the body that will disappear. In general, when losing weight, it is more prudent to focus on volumes rather than kilograms , and to assess the result use a tailor's centimeter, measuring the result before and after, and not with weights.
I also recommend doing a bioimpedance body test before starting the diet. It will let you know how much muscle, water and fat there are per kilogram of weight. And in the future, comparing the result before and after, you will understand what causes the weight loss. "
The specialist clarifies that extreme weight loss is dangerous because we lose weight not so much from fat, but from water and muscles. This is because fat for our body is a strategic reserve, from which it is the last to get rid of. And if we opt for the tactic of losing weight without physical effort and with a hypocaloric diet, then it is the muscle tissue that comes out first. "As a result, we can get a skinny fat effect. I may not be overweight, but due to lack of muscles, the figure does not look slim and fit. And we see a beautiful effect on the scales, but not in the mirror. ".
What is the minimum calorie intake?
To lose weight quickly at home, some are willing to limit their calorie intake to a minimum. It is not worth taking extreme measures, experts advise adhering to an individual standard for each. This is a sufficient volume to be maintained throughout the day, because the body needs energy to study and work. Sometimes doctors prescribe what are called liquid diets at a rate of 800 calories per day. But they are generally used in a short time and for specific purposes: for example, to prepare for serious operations.
"To find the right calorie intake, you can use the Harris-Benedict or Muffin-Geor formulas. Both take your age, height, weight, gender, and physical activity into account when calculating. As a result, you will get the number of calories you need. consume per day to maintain your current weight. If your goal is to lose weight quickly, then the resulting rate should be reduced by 20%. A smooth and safe weight loss means a reduction of 10% ", explains the nutritionist.
These formulas are the core of most online calorie calculators.
"Losing weight quickly can be dangerous for several reasons. The recommended amount of calories is necessary for the body to maintain a constant body temperature, for normal metabolism, enzyme synthesis. Sometimes it is possible for 2-3 days significantly (reduce the calorie content to put the body in a state of mild stress and speed up metabolism. Then doctors have to work with those conditions to restore natural processes. "
Is it true that losing weight quickly is not for a long time?
It is widely believed that if you lose weight quickly, the kilograms lost after completing the diet return just as quickly, and slow weight loss allows you to maintain the result for a long time. Therefore, the questions of how to lose 5 kg, how to lose 10 kg quickly are irrelevant.
But there is modern research that refutes this claim. Australian scientists carried out an experiment involving 200 people. The first group of subjects followed the diet for 12 weeks, the second 36. The next stage involved those who lost more than 12. 5% of their weight. They were followed for 144 weeks. As a result, 70% of those who lost weight quickly and 72% of those who lost weight slowly regained their original weight. Consequently, the speed and intensity of the weight loss do not have a significant effect on the additional form.
"If the diet is planned correctly, even with rapid weight loss, the result will last a long time. If not, then we will get the so-called" yo-yo effect ", when, returning to the usual style of eating, the body begins to store fat urgently, and you gain more than you lost. "
Should you cut fat?
Fat is the worst enemy of all dieters. But it turns out that it is enough to know a few facts about him to turn him from an enemy into an ally of health and beauty. Fat is an essential element for the life of the body. Our body is made up of cells. And cell membranes are made of fat. Therefore, by depriving ourselves of this important part of the diet, we literally destroy the "building blocks" that we are made of. In addition, the body extracts 35% of its daily energy from fat. Therefore, when losing weight quickly, you do not need to give up fat completely, but it is important to maintain a balance in the ratio of fat and carbohydrates. Low carbohydrate diets are generally more effective.
"In 20th century dietary strategies, fat was declared the main enemy. But when we eliminate fats and carbohydrates predominate in the diet, this does not lead to the desired results. A striking example: grain-fed beef: this is the fattest and juiciest meat. The current strategy is to balance fat and carbohydrates. The required amount of fat can be determined as follows: not less than 1-1. 5 g of fat per day per 1 kg of ideal body weight. It can be calculated by subtracting 110 from your height ", recommends the specialist.
Thus, with a height of 170 cm, the ideal body weight (for doctors) will be 60 kg. This means that the diet should contain between 60 and 90 g of fat, depending on the type of body. "For asthenics, with their height and thinness, less fat is needed. For hypersthenics with a denser physique, wide hips (a classic example is Jennifer Lopez), the norm is a little higher. As for carbohydrates, they need 100 to 150 g a day. "
It's all about net carbs. For example, 100 g of boiled buckwheat contains 21 g of carbohydrates. Part of the carbohydrates must come from vegetables.
How to consolidate the result?
This is perhaps one of the main questions in any weight loss case. You must understand that diet is not an emergency measure, but a way of life. And, having developed a balanced diet once, you will need to constantly observe it. Of course, this will not be a strict caloric restriction, for example, as during fasting days, but it is impossible to return to the usual eating style without gaining weight.
Does this really mean that in the fight for health and a slim figure, you can forget about chips and ice cream forever? Any diet allows you to cheat on meals. Translated from English, this word means "violation of the diet", when only once and deliberately eat something desirable and forbidden. You can commit such dietary "violations" no more than two or three times a week and by following certain rules. The first rule of thumb is that the cheat meal must be a timed promotion. This will make it easier for you to control yourself. Second, it is better to eat harmful but tasty things in the first half of the day. Third, don't go from cheat food to cheat food. The truth is that with a balanced diet the body gets used to it, adapts and "stops" wanting junk food.
"A properly selected diet, where there is a place for everything: both food pleasures and fiber, and the optimal amount of protein (1 g per 1 kg of actual body weight) and adequate fats, will help prevent it from reoccurring. gaining weight after losing weight. Vegetables should be included in all main meals. This supports a healthy gut microflora and current research shows that this is the foundation for proper metabolism. "
If you're not used to so many veggies, it's best to start with the heat-treated ones. In the future, moving to a proportion of 50 to 50, where 50% are fresh vegetables, 50% are boiled or baked.
"Another factor in a successful diet and weight maintenance is healthy sleep. There is evidence that every waking hour after 12 am adds 200 kcal to our diet the next day. "
Periodically, more and more new ways to lose weight become fashionable. What are the stellar diets on everyone's lips now?
- Sirtfood Diet: With this diet, Adele has taken on a new shape. She needs to eat foods that contain a special type of protein: "sirtuins. "They stimulate the metabolism. Our favorite buckwheat is on the list. Therefore, if you are wondering how to lose weight in a month, ask Adele.
- Alkaline diet: the food we eat gives an alkaline or acidic reaction when digested. If you combine these processes correctly, you can lose weight. Among dieter fans, her name is Victoria Beckham.
- "Zone": protein can be consumed per day as much as will fit in the palm of the hand, low-starch vegetables, without restrictions. Small amounts of fat and carbohydrates are allowed. Jennifer Aniston prefers this diet.