How to Lose Weight Quickly and With no Harm to Your Health?

How to Lose Weight Quickly and With no Harm to Your Health?

Many people think that fast weight loss leads to a rapid set of pounds after giving up the diet, and slow, on the contrary, helps to maintain weight. A recent Australian study disproved this view...

One group of persons lost weight in 12 weeks and another — behind 36. Then those who lost more 12.5% of original body weight, a 144-week weight maintenance program awaited.

As a result, 70% of those who quickly lost weight and 72% of those who lost weight gradually regained all the weight they lost. However, in the first group, 81% of the subjects were able to lose 12.5% of body weight, and in the second —  50%.

It turns out that fast weight loss is more effective than slow. 

Dr. Donald Hensrud of Mayo Clinic advises losing no more than 0.5–one kg per week. In his opinion, during too fast weight loss people often get rid of not fat, but water or even muscle tissue. After all, in a short time, it is difficult to burn many calories.

In addition, rapid weight loss can have other negative effects.

They were listed in their article by Dr. Michael Dansinger:
  1. Stones in the gall bladder. From 12 to 25% of rapidly losing weight people suffer from this affliction.
  2. Nutrient deficiency.
  3. Headaches.
  4. Fatigue.
  5. Dizziness.
  6. Constipation.
  7. Menstrual cycle problems.
  8. Hair loss.

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

If you count, a kilogram per week — this is a pretty quick result (8 kg for two months), which allows you to form good habits and maintain weight for a long time. Now let's talk about how to make a diet.

How to make a diet? How to calculate calorie content?

Since one kilogram of fat contains 7 716 kcal to lose weight per kilogram per week, you need to create a deficit of 1 100 kcal per day.

A two-year American study showed that giving up 25% of calories is not harmful to health. Therefore, if your current diet is less than 4 400 kcal, create a deficit not only through diet but also through physical activity.

For example, you can reduce the daily intake by 500–600 kcal and add an hour and a half to a quiet run 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 maintain most of their muscle mass...

How to calculate proteins, fats, and carbohydrates? Number of Proteins:

A study at the University of Washington Medical School showed that a high-protein diet can help you lose weight even without calorie restriction...

The diet of the persons 30% consisted of protein foods, 20% — from fats and 50% — from carbohydrates. People consumed fewer calories without any restrictions and after 12 weeks they lost about five kilograms.

The benefits of a high-protein diet are confirmed by a scientific article published in the American Journal of Clinical Nutrition in 2015. It claims that a daily intake of 1.2–1,6 g protein per kilogram of weight reduces hunger and helps control weight. At the same time, muscle mass is preserved, and fat, on the contrary, disappears.

Add more protein to your diet: 30% of your daily calorie intake, or 1.6 g per kilogram of weight. 
The ratio of fats and carbohydrates

Contrary to popular belief, carbohydrates are not to blame for the set of extra pounds. Therefore, low-carb diets are generally more effective.

Frederick F. Samaha's study participants on a low-carb diet lost 5.8 in six months kg, while those on a low-fat diet only 1.9 kg.

In a study by Stephen B. Sondike people on a low-carb diet for 12 weeks lost 9.9 kg, and on a diet with a reduced amount of fat — 4.1 kg.

Similar results were obtained by Jeff S. Volek in the 2009 year: 12-week low-carb diet allowed you to lose 10 kg, low-fat diet — 5.2 kg.

In addition, low-carb diets are good for heart health and reduce the risk of type 2 diabetes.

Samaha and Sondike research used diets with a consumption of 20–40 g of carbohydrates per day, in the Wolek study, carbohydrates were 10–12% of total calories.

If you want to get rid of extra pounds quickly and are ready to completely abandon flour and sweets, try a diet with a ratio of proteins, fats and carbohydrates thirty–60–10 or 30–50–20.

Diet with ratio proteins, fats and carbohydrates thirty–thirty–40 or 30–25–45 will add cereals and pasta, some bread, dried fruits to the diet. But the results will have to wait longer.

Remember: the main thing in the diet — comply with it. So try a different ratio of proteins, fats, and carbohydrates and choose the most comfortable for you.

How to train?

Training helps you lose weight faster for several reasons:

1. Burn more calories during activity

This item does not require explanation: the more intense and longer you move, the more calories you burn.

2. Increase calorie consumption after exercise due to oxygen debt (excess post-exercise oxygen consumption, EPOC)

For a certain amount of time after training, the body consumes more oxygen to return to its normal levels and spends more calories at rest...

In 2011, researchers found that after a 45-minute intense workout, metabolism remained accelerated for 14 hours. At rest, people burned an average of 190 kcal more than on days without training.

3. Increase the amount of brown fat that spends calories

In 2012 As part of a study in mice, Dr. Bruce Spiegelman discovered that working muscles produce irisin during exercise. This hormone travels through the body with blood and turns white fat cells into brown cells. — a unique fabric that consumes energy instead of storing it.

Since people also have reserves of brown fat, Spiegelman decided that the irisin hormone performs similar functions in the human body.

Scientists estimate that 50 g of brown fat can burn about 20% of the total number of daily calories.

In an adult, about 20–30 g of brown fat, however, its amount may increase under the influence of cold and exercise.

How to do to lose weight?

If you only want to lose weight, choose cardio exercises. A study by Professor Joseph Donnelly from Kansas University showed that cardio exercises contribute to weight loss even without a diet.

For five months, overweight people spent 400 –600 kcal every day by cardio training. As a result, they lost about 5 kg without any diets. 

Study Leslie H. Willis and his colleagues at Duke University showed that aerobic exercise is better for weight loss and fat-free mass gain — strength exercises.

Combined workouts help reduce fat and preserve muscle. 
How hard to train?

A study by Rachel Simmons showed that in the first 10 minutes after high-intensity interval training, oxygen debt is significantly higher than after moderate-intensity exercises. However, over the next 30 minutes, EPOC scores become approximately the same.

A study by Edward Melanson from the University of Colorado confirmed that calorie consumption during the day after a workout does not depend on its intensity. The same conclusions were reached at the University of Massachusetts.

High-intensity workouts help burn more calories faster. But if you have time and you do not want to die in the gym, choose cardio and weight training of medium intensity. 
Here are a few activities to help burn about 600 kcal to a person weighing 70 kg:
  1. Running hour at speed 9 km / h and heart rate 140–150 beats per minute.
  2. Two hours walking at 5–6 km / h.
  3. Two hours of cycling at 10–12 km / h or an hour at a speed of 20 km / h.
  4. Two hours of calm swimming (1–1,5 km / h) or an hour of fast swimming (1.8 km / h).

For interval training, you can use burpees, double jump rope, throws of a stuffed ball and other exercises for weight loss.

How many times a week to train?

Scientists from the University of Alabama in Birmingham found that you need to train in moderation. Those study participants who studied four times a week began to spend 200 kcal in everyday life a day more. And those who had six workouts per week, at 150 kcal less.

Four workouts per week are suitable for those who want to spend calories not only in the gym but also in the rest of the time. With such a frequency, you can do both power and cardio exercises. 

High-intensity interval training should not be arranged too often: twice a week will be enough. On other days, you can do medium-intensity cardio exercises.

With running, too, do not overdo it. Susan Paul, an experienced running trainer, and physiologist advises starting with three running sets of training a week and, if you wish, supplementing the program with two more cross-training sessions. For example, dancing, yoga, Zumba, and others.

Checklist for those who want to lose weight fast

  1. Calculate how many calories you consume per day...
  2. Subtract 500 kcal from your daily allowance. Depending on your weight and the desired pace of losing weight, you can subtract more or fewer kilocalories, but in any case, you should not cut your diet by more than 1100 kcal: it can be dangerous to health.
  3. Make a menu so that about 30% of all calories are protein, and 10–45% — carbohydrates.
  4. Have 3–5 workouts per week. Calculate physical activity to burn about 600 kcal in one workout. If you don’t have enough time, try high-intensity interval training.
  5. Do cardio exercises if you only want to lose weight, and add strength exercises to them if you want to maintain muscle mass.
  6. Avoid stress. Many studies prove the relationship between stress and visceral fat. 
  7. Get enough sleep. Studies have shown that lack of sleep increases appetite and affects health.