Any woman with overweight problems wants to find the fastest way to lose weight. But in the search for 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 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 resort to (this can only be done at your own risk and risk, as a last resort) and those that you actually work without dangerous consequences.
Ways to lose weight quickly, which are better not to use
So, the top 10 ways for the body to lose weight fast:
- Starvation.
- Diet supplements and teas to lose weight.
- Express diets.
- Monkey diets.
- Protein diets.
- Vegetarian diets.
- Incorrect sports loads.
- Diets with high caloric restriction, especially without considering the composition of the food.
- "Do not eat after 6" or restrict food intake.
- Diets of "wine" and alcohol consumption (in addition to smoking).
Fasting is ineffective for weight loss for several reasons. First, the body will lose fluids first and fat last. Second, fasting slows down your metabolism. When you break the fast, a slow metabolism will result in rapid weight gain as soon as you start eating. An effective way to lose weight quickly and offload after the holidays can be short-term fasting, 1 to 2 days. And then after that, the departure from the fast must be correct, gradual.
The 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 environment. The consequences are unpredictable. Such drugs can only be prescribed by endocrinologists and nutritionists after testing and diagnosis. They are usually prescribed for obesity of the second degree and above.
Express diets cause the body to lose weight mainly through muscles and water, as does 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 weight again after these diets is also very high. They make sense if it is a watermelon-like diet for a 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, eat a lot of meat, and therefore increase cholesterol levels. Meals 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.
Vegetarian diets are the opposite of protein diets. What is 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, the muscles are destroyed, the 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.
Inappropriate sports loads are activities that are irregular or too strenuous 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 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 seizures, sprains, dislocations. And training in this case is no longer effective as a way to lose weight quickly. Although if you develop an exercise program correctly, weight loss is guaranteed.
Calorie restricted diets. It makes sense if the calorie restriction is less than 200, maximum 500 Kcal per day from your daily calorie intake. This is enough to lose weight. The minimum calories per day for women is 1200, for men - 1500 Kcal. This is the rule 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. The body will definitely feel the difference and decide that the times of famine have arrived. Also, the scenario will be the same as during the fast.
Irregular meals and ban on dinners. This prohibition is based on the fact that it is better to sleep on an empty stomach, because you also need to rest. In fact, you should eat 4 to 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, fruit. . . You should not eat heavy food, 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 is quite high in calories in and of itself. In addition, it disrupts the balance of fluid elimination from the body and overloads the liver. In fact, this is a slow intoxication of the body, as is the case with smoking. And it absolutely does not fit in with 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 ways that really work 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 are not followed, it will not help to get rid of overweight 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 must enter 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.
- Rejection of alcohol and cigarettes.
- Calcium, fiber, probiotics, protein, and vitamins should come from food, not from synthetic supplements.
- No, fat-free foods.
- Reduce the amount of salt.
- 250 Kcal - burns with physical exercises, 250 Kcal - cut from the menu (after calculating the individual daily calorie intake).
Therefore, 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 on the scales, but by the indicators on the centimeter tape.