Every woman with the problem of being overweight wants to find the fastest way to lose weight. But in the pursuit of miracles, many forget that being overweight is primarily a medical problem, and both an aesthetic problem. Unfortunately, this has unpleasant side effects, ranging from weight gain to indigestion and hospital beds.
Therefore, if the question "lose weight or not lose weight" is no longer a question, but a necessity, the first step is to develop the right strategy in the fight against excess weight and volume.
In this article, we bring to your attention an overview of relatively fast ways to lose weight - both which you should not do (this can only be done at your own peril and risk, as a last resort), and which actually work withoutdangerous consequences.
How to lose weight fast, which one is better not to use
So, the top 10 killer ways for the body to lose weight fast:
- Starving.
- Dietary supplements and teas for weight loss.
- Diet Express.
- Mono diet.
- Protein diet.
- Vegetarian diet.
- Wrong exercise load.
- Diet with high calorie restriction, especially without considering the composition of the food.
- "Not eating after 6" or limiting food intake.
- Diet "wine" and alcohol consumption (as well as smoking).
Fasting is not effective for weight loss for several reasons. First, the body will lose fluids in the first place, and fat in the last. Second, fasting slows down your metabolism. When you break out of a fast, a slow metabolism will result in rapid weight gain as soon as you start eating. An effective way to lose weight and lose weight quickly after Eid can be with short-term fasting, 1-2 days. Then after that the way out of fasting must be correct, gradually.
A supplement, at best, would be a harmless "placebo, " a supplement of vitamins, fiber, and probiotics. Then they can only help you lose weight. At worst, these are drugs that affect the hormonal background. The consequences are unpredictable. The drug can only be prescribed by an endocrinologist and nutritionist after testing and diagnosis. Usually they are prescribed for obesity grade two and above.
Express diets cause the body to lose weight primarily through muscle and water, much like fasting. It all ends with weight gain after dieting.
Mono-diet is dangerous 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 losing weight and gaining weight again after such a diet is also very high. It makes sense that it is a diet like watermelon for one day to cleanse the kidneys. But still, this cannot be seen as a way to lose weight quickly and effectively.
A protein diet is dangerous because many people take it literally, eat a lot of meat and thus raise cholesterol levels. Food should be balanced in terms of fat, protein and carbohydrates. It makes sense to increase the amount of protein in your diet if you decide to exercise, especially cardio. 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 receive enough protein and important substances contained 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 a lack of B vitamins. This is also not the most effective way to lose weight fast.
Improper exercise loads are activities that are irregular or too strenuous for existing physical fitness. They can cause injury. And if you combine it with a diet, then the body will not receive the necessary nutrients, which will lead to the same effect as the use of a protein diet - the destruction of muscle tissue. At first, it is invisible, but in the future this process is fraught with such unpleasant consequences as spasms, sprains, dislocations. And training in this case is no longer effective as a way to lose weight quickly. Although if you draw up an exercise program correctly, then weight loss is guaranteed.
Restricted calorie diet. It makes sense if the calorie restriction is minus 200, a maximum of 500 Kcal per day from your daily calorie intake. This is enough for weight loss. The minimum calorie 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 and do not move. "Usually the daily calorie rate for an average city dweller is 2000-2800 Kcal, but it is better to calculate yourself, one at a time. The body will definitely feel the difference and decide that the hour of hunger has come. Furthermore, the scenario will be the same as during fasting.
Irregular eating and banning of dinner. This prohibition is based on the fact that it is better to sleep on an empty stomach, because it also needs rest. In fact, you need to eat 4-5 times a day. Three times - full, 2 times - snacks. In the evening, you can also have a light snack: a glass of milk or kefir, fruits . . . You can't eat heavy food, okay? And it's better not to 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 expenditure from the body and burdens the liver. In fact, it is a slow poisoning of the body, just like smoking. And it just doesn't fit in with the sport at all. If you want to lose weight fast, you have to forgo alcohol and cigarettes.
Effective way to lose weight fast
And now let's look at ways that really work and at the same time the fastest way to lose weight (it should be noted that they must be used in combination, each separately, if the rest are not followed, it will not help to 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 fluid should enter the body from fruits, vegetables, herbal teas and spices (ginger, parsley, salad).
- Four times a day and should be 3 times a day - vegetables and fruits.
- Refusal from alcohol and cigarettes.
- Calcium, fiber, probiotics, protein, and vitamins must all come from food, not synthetic supplements.
- No - fat-free food.
- Reduce the amount of salt.
- 250 Kcal - burn with physical exercise, 250 Kcal - cut from the menu (after calculating the individual daily calorie intake).
So, the most effective way to lose weight quickly, effectively and without unpleasant consequences can be called a well-chosen system of exercises in combination with proper nutrition. Choose a special set of exercises for weight loss, monitor your diet and be guided not by the numbers indicated by the scales, but by the indicators of the centimeter tape.