Any woman with overweight issues wants to find the fastest way to lose weight. But in the pursuit of a miracle, many forget that being overweight is primarily a medical problem and, secondly, a cosmetic problem. Unfortunately, this has unpleasant side effects, from weight gain to digestive upset and hospital bed.
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 correct strategy in the fight against excess weight and volume.
In this article, we bring to your attention an overview of relatively quick ways to lose weight - both those you shouldn't turn to (this can only be done at your own risk, as a last resort), and those that really work without dangerous consequences. .
Ways to lose weight fast, which is better not to use
So, the top 10 killer ways for the body to lose weight fast:
- Hunger.
- Food supplements and herbal teas for weight loss.
- Express diets.
- mono diets.
- Protein diets.
- Vegetarian diets.
- Wrong sports loads.
- High calorie restriction diets, especially without considering the composition of the food.
- "Don't eat after 6" or limit your food intake.
- "Wine" diets and alcohol consumption (in addition to smoking).
Fasting is ineffective for weight loss for several reasons. First, the body will lose fluids in the first place and fat in the last. Secondly, fasting slows down your metabolism. When you quit fasting, a slow metabolism will result in rapid weight gain as soon as you start eating. An effective way to lose weight quickly and unload after the holidays can be short-term fasting, 1-2 days. And then, after that, the way out of fasting should be correct, gradual.
Supplements, at best, will be a harmless "placebo", vitamin supplements, fiber and probiotics. So they can only 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 endocrinologists and nutritionists after testing and diagnosis. They are usually prescribed for second-degree obesity and beyond.
Express diets cause the body to lose weight primarily through muscle and water, just like fasting. It all ends with weight gain after the diet.
Mono 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 losing weight and gaining pounds again after such diets is also very high. They make sense if it is a watermelon-like diet for a day to cleanse the kidneys. However, this cannot be seen as a way to lose weight quickly and effectively.
Protein diets are dangerous because many people take them literally, eating a lot of meat and thereby increasing cholesterol levels. Meals must be balanced in terms of fats, proteins 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.
Vegetarian diets are the opposite of protein diets. Only even more dangerous is that the body does not get enough proteins and essential 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 quickly.
Improper sports loads are irregular or too strenuous activities for the available 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 using protein diets - the destruction of muscle tissue. At first it is imperceptible, but in the future this process is fraught with unpleasant consequences such as convulsions, sprains, dislocations. And training in this case ceases to be effective as a way to lose weight quickly. However, if you work out an exercise program correctly, weight loss is guaranteed.
Low calorie diets. It makes sense if the calorie restriction is less than 200, maximum 500 Kcal per day from the daily calorie intake. This is enough for weight loss. The minimum calories per day for women are 1200, for men - 1500 Kcal. This is the norm of rest, that is, in the literal sense, when "you lie and don't move". Usually the rate of calories per day for the average inhabitant of the city is 2000-2800 Kcal, but it is better to calculate your own, individual. The body will surely feel the difference and decide that the times of hunger have come. Also, the scenario will be the same as in fasting.
Irregular meals and ban on evening meals. This ban is based on the fact that it is better to sleep on an empty stomach, because he also needs to rest. In fact, you need to eat 4-5 times a day. Three times - full, 2 times - snacks. At night, you can also have a light snack - a glass of milk or kefir, fruit. . . You shouldn't eat heavy foods, 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 removal from the body and burdens the liver. In fact, this is a slow intoxication of the body, as is the case with smoking. And it absolutely does not fit sports. If you want to lose weight quickly, you will have to forget about alcohol and cigarettes.
Effective ways to lose weight fast
And now let's look at the really working and at the same time fastest ways to lose weight (it is worth noting that they should be used in combination, each of them separately, if the rest is not followed, it will not help to get rid of weight in excess quickly):
- Drink at least 2 liters of water a day. One and a half liters is ordinary 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 times a day - fruits and vegetables.
- Refusal of alcohol and cigarettes.
- Calcium, fiber, probiotics, protein, and vitamins should all come from food, not synthetic supplements.
- No - fat-free foods.
- Reduce the amount of salt.
- 250 Kcal - burn with physical exercises, 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 special sets of exercises for weight loss, monitor your diet and be guided not by the numbers shown by the scales, but by the centimeter tape indicators.