Any woman with overweight problems 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 an aesthetic problem. Unfortunately, this has unpleasant side effects, from weight gain to digestive upset and hospital bed.
Therefore, if the question "to lose weight or not to lose weight" is no longer a question, but a necessity, the first step is to draw up 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 that you should not turn to (this can only be done at your own peril and risk, as a last resort), and those that really work without dangerous consequences.
Ways to lose weight quickly, which are better not to use
So, the top 10 killer ways for the body to lose weight quickly:
- Starvation.
- Dietary supplements and teas for weight loss.
- Express diets.
- Mono diets.
- Protein diets.
- Vegetarian diets.
- Incorrect sports loads.
- Diets with a high calorie restriction, especially without taking into account the composition of the food.
- "Don't eat after 6" or restricting food intake.
- "Wine" diets and alcohol consumption (as well as smoking).
Fasting is ineffective for weight loss for several reasons. First, the body will lose fluid in the first place, and fats in the very last. Second, fasting slows down your metabolism. When you come out of fasting, a slow metabolism will result in rapid weight gain as soon as you start eating. An effective way to quickly lose weight 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. Then 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. Usually they are prescribed for obesity of the second degree and above.
Express diets cause the body to lose weight mainly 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's a watermelon-like diet for one day to cleanse the kidneys. But still, 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 raising cholesterol levels. Meals should 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 receive 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 due to a lack of B vitamins, various diseases develop. 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, then the body will not receive the necessary nutrition, which will lead to the same effect as the use of 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. Although, if you correctly draw up an exercise program, then weight loss is guaranteed.
Calorie restricted diets. It makes sense if the calorie restriction is minus 200, maximum 500 Kcal per day from your daily calorie intake. This is enough for weight loss. The minimum calories 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 rate of calories per day for the average city dweller is 2000-2800 Kcal, but it is better to calculate your own, individual one. The body will definitely feel the difference and decide that the times of hunger have come. Further, the scenario will be the same as during fasting.
Irregular meals and a ban on evening meals. This prohibition is based on the fact that it is better to sleep on an empty stomach, because it 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 . . . Do not eat heavy food, yes. And it's better not to fall asleep on an empty stomach. This usually ends with a visit to a gastroenterologist.
Alcohol and diet. Alcohol is quite high in calories in itself. In addition, it 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 is absolutely not compatible with sports. If you want to lose weight quickly, you will have to forget about alcohol and cigarettes.
Effective ways to lose weight quickly
And now let's look at the really working and at the same time the 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, 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 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.
- Avoiding alcohol and cigarettes.
- Calcium, fiber, probiotics, proteins 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 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 by the scales, but by the indicators of the centimeter tape.