How to lose weight quickly and is not harmful to health: a scientific approach

Many people think that rapid weight loss leads to rapid recruitment of pounds after stopping the diet, and slow, on the contrary, helps to keep weight. Recent Australian research has disputed this view.

how to lose weight fast

One group of subjects lost weight in a 12 weeks and second at 36. Then those who lost more than 12.5% of initial body mass, waited for the 144-week program to maintain the weight loss.

The result is 70% of losing weight fast and 72% losing weight gradually gained all the weight fell off. However, the first group to lose 12.5% of body mass has been able to 81% of patients, and the other is only 50%.

It turns out that quick weight loss effective slow.

Dr. Donald (Dr. Donald D. Hensrud) from the Mayo clinic advises losing no more than 0.5–1 kg per week. According to him, during the too fast weight loss people often get not fat, but water or even muscle tissue. After all, in the short term is difficult to burn a lot of calories.

In addition, rapid weight loss can have other negative effects. Listed them in his article, Dr. Michael (Michael Dansinger):

  1. Stones in the gallbladder. This disease suffer from 12 to 25% fast losing weight people.
  2. The lack of nutrients.
  3. Headaches.
  4. Fatigue.
  5. Dizziness.
  6. Constipation.
  7. Problems with the menstrual cycle.
  8. Hair loss.

So, in order not to harm your health and lose more fat, lose weight maximum per kilogram per week.

If you count pounds in a week is a fast result (8 kg in two months), which allows you to form good habits and keep the weight permanently. Now let's talk about how the right diet.

How to diet

How to calculate the calories

Because one pound of fat contains 7 716 calories to lose weight per kilogram per week, you need to create a deficit of 1100 calories a day.

The two-year American study showed that health and does not harm the rejection of the 25% of the calories. Therefore, if the current diet is less than 4 400 calories, create a deficit, not just a diet but also through physical activity.

For example, you can reduce your daily intake by 500-600 kcal and add an hour and a half of calm Jogging or other physical exercises.

It is also worth considering the amount of protein, fat and carbohydrates. This is especially important for those who want to lose fat and keep most of the muscle mass.

How to calculate the proteins, fats, carbohydrates

The amount of protein

Research the medical school and the University of Washington showed that the protein diet helps to reduce weight even without restrictions on calories.

The diet of the subjects, 30% of protein, 20% fat and 50% carbohydrates. People consume less calories without any restrictions and in 12 weeks dropped about five pounds.

Good high-protein diet has been confirmed in a scientific paper published in 2015. It has been found that a daily intake of 1.2–1.6 g of protein per kilogram of body weight, reduce feelings of hunger and help weight management. When the muscle remained and the fat, on the contrary, disappears.

Add in the diet more protein: 30% of daily caloric intake or 1.6 g per kilogram of body weight.

The ratio of fats and carbohydrates

Contrary to popular belief, the recruitment of extra pounds do not blame fat, and carbohydrates. Therefore, low carb diets, usually more effective.

Research participants in Frederick (Frederick F. Milteer), sitting on a low carbohydrate diet for six months lost 5.8 kg, and those who followed a diet low in fat, with only 1.9 kg.

The study by Stephen (Stephen B. Sondike) people on a low carbohydrate diet for 12 weeks lost 9.9 kg and diet to reduce the amount of fat and 4.1 kg.

Similar results were obtained by Jeff (Jeff S. Volek) year 2009: 12-week low-carb diet will make you lose 10 kg, a diet low in fat and 5.2 kg.

In addition, low-carb diet beneficial to heart health and reduces the risk of developing type II diabetes.

Studies, some scientists used the diet, with consumption of 20-40 g of carbohydrates per day, the study of other carbohydrates was 10-12% of the total number of calories.

If you want to quickly get rid of the extra pounds and ready to completely abandon the sweet and starchy foods, try a diet ratio of 30-50-20 or 30-60-10.

A diet which is too 30-30-40 or 30-25-45 allows you to add the diet of cereals and pasta, bread, dried fruits. But the result will have to wait longer.

how to lose weight

Remember that the most important thing in diet is to observe it. So try a different ratio of proteins, fats and carbohydrates, and choosing the most comfortable for you.

How to train

Why you need a workout

Exercises to help lose weight faster for several reasons:

1. Burn more calories during activity. This product is self-evident: the more intense and longer you exercise, the more calories you can burn.

2. Increase caloric expenditure after exercise because of oxygen debt (excess post-exercise oxygen consumption, EPOC). Within a certain period after exercise, the body will consume more oxygen to return to normal performance and consume more calories at rest.

In 2011, researchers found that after 45 minutes of intense training, your metabolism remains accelerated for 14 hours. At rest, the subjects burned an average of 190 calories more than on days without training.

3. Increase the amount of brown fat, which you consume calories. In 2012, Dr. Bruce Spiegelman (Spiegelman Bruce) study, the Major fat-burning discovery in mice it was found that during exercise the working muscles produce a substance. This hormone travels through the body and blood and to change white fat cells to brown — a unique fabric, which consumes energy instead of accumulating it.

Because humans also have brown fat, Spiegelman decided that hormones perform the same functions in the human body.

Researchers estimate that 50 grams of brown fat can burn around 20% of the total daily calories.

In the body of adults is about 20-30 grams of brown fat, but the amount may increase under the influence of cold and exercise.

How to lose weight

If you just want to lose weight, choose a cardiovascular exercise. Research Professor Joseph Donnelly (Joseph E. Donnelly) from the University of Kansas have shown that cardio exercises promote weight loss without dieting.

The last 10 months, five days a week people who are overweight spent on the treadmill 400-600 kcal. As a result, they without any diet lost about 5 kg.

Research Leslie Willis (Leslie H. Willis) and his colleagues at Duke University showed that the weight loss is better than aerobic exercises, but to add mass without fat strength training.

Combined with exercises helps to reduce body fat and preserve muscle.

What intensity to train

Research Rachel Simmons (Rachel Simmons) have shown that the first 10 minutes after high-intensity interval training, oxygen debt significantly higher than after exercise with medium intensity. However, the next 30 minutes indicators EPOC be about the same.

Research Edward (Edward Melanson), the University of Colorado confirmed that the consumption of calories during the day after a workout does not depend on its intensity. The same conclusion came from the University of Massachusetts.

High intensity exercises help burn more calories. But if the time is and you don't want to die in the gym, choose cardio and strength exercises of medium intensity.

Here are some actions that will help burn about 600 calories in a person weighing 70 kg:

  1. Hours running at a speed of 9 km/h and heart rate of 140-150 beats per minute.
  2. Two hours of walking at a speed of 5-6 km/h.
  3. Two hours of Biking, wind speed 10-12 km/h or h at a speed of 20 km/h.
  4. Two hours of relaxing swimming (1-1,5 km/h), or hour (1.8 km/h).

Interval training suit double jump rope, throw a ball and other exercises for weight loss.

How many times a week to train

Researchers at the University of Alabama at Birmingham have found that you need to practice moderation. Those interviewees who were involved in four times a week, have to spend everyday in 200 calories a day more. And those who have had six workouts per week, 150 kcal less.

Four workouts a week for those who want to sacrifice calories, not just the gym, but the rest of the time. Such frequency, you can do strength and cardiovascular exercises.

High intensity interval training should not be too often: two times a week is enough. Other days you can do cardio-medium intensity.

Running is also not to overdo it. Experienced running coach and physiologist Susan Paul (Susan Paul) advises to start with running three times a week, and if you want to add two cross-training. For example, dance, yoga, Zumba and others.

Check-list for those who want to lose weight quickly

  1. Calculate how many calories you consume in a day.
  2. Reduce their daily norm of 500 calories. Depending on its weight and the desired amount of weight loss, you can subtract more or less calories, but in any case it is not necessary to cut the dose more than 1100 kcal: it can be dangerous to your health.
  3. To create a menu so that about 30% of all calories were from protein, and 10 to 45% carbohydrates.
  4. Spend 3-5 workouts a week. Expect physical activity, thus, burn about 600 calories during one training session. If you're short on time, try high intensity interval training.
  5. Do cardio exercises, if you just want to lose weight, and add power, if you want to maintain muscle mass.
  6. To avoid the stress. Many studies combine the stress and the amount of visceral fat.
  7. Get enough sleep. Studies have shown that lack of sleep increases appetite and is bad for your health.