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Title : How to Lose Weight Fast - The Ultimate Guide
link : How to Lose Weight Fast - The Ultimate Guide

How to Lose Weight Fast - The Ultimate Guide

Why you get fat

The first reason to fatten it is a surplus of energy. That is, if the number of calories you consume oversteps the number of calories you use, you gain weight, ie fat: excess energy = fat gain. Let's go back to the past once again. A renowned German pathologist named Carl von Noorden was the first scientist to reach the thesis calories. "In any given system, the energy of the system is equal to the energy supplied to the system, ie, the energy expended by the system": the first law of thermodynamics for the human body, which is applied as follows. This is completely true in the case of gaining weight. In short, if a tub is full of water, it is because more water has entered into the bathtub that left him.

To have a clear view on the accumulation of fat, look for the answers on a cellular level. First, you must understand how your hormones and enzymes regulate fat tissue. Hormones are small chemical messengers within your body that allow transmission between cells. These hormones make a very complicated system illustrated by four aspects:

• All hormones in your body are completely independent. A change in hormone causes the change in the other.
• All hormones have different agendas and a class system, ie, some hormones may be imposed on others.
• They can be broken by different things in our environment.
• All hormones in your body are constantly changing.

Due to its complex nature, it is often difficult to monitor and understand its operation. But when it comes to the accumulation of fat, a hormone is very important. That's insulin .

As you know, one of the three macronutrients are carbohydrates. These carbohydrates must be broken down into smaller carbohydrates in order to enter the bloodstream as glucose, which is sugar, also known as blood sugar. As the body stores glucose, but also begins to produce insulin, which is responsible for removing glucose from the blood and store it as fat. In conclusion, in order to lose weight, you need to consume fewer carbohydrates to produce less insulin to store less fat.

• Too many carbohydrates = sugar in the blood
• Excess blood sugar = insulin
• Too much insulin = Fat storage

Another point that needs to be explained is breaking down fat and how. Lipase hormone-sensitive (HSL) is an enzyme found in fat cells. What are enzymes? Enzymes are molecules within the body which act as a catalyst to help biochemical reactions occur. HSL found in fat cells is responsible for breaking triglycerides (the storage form of fat) fatty acid (in the form of moving around the body fat). Fatty acids are then either used directly as energy or more broken down to create glucose.

When insulin levels increase, HSL is regulated. In this case, HSL breaks down fat, but insulin reduces breakage. Insulin levels increase when sugar levels in the blood increase. Therefore, your body does not need to mobilize fat tissue when energy is full. Therefore, eat more carbohydrates means less fat end.

Another point to consider is several types of carbohydrates. That is, different carbohydrates affect insulin levels in different ways. The carbohydrate composition varies. Some are full of vitamins and minerals; others are full of benefits pH balance, fiber and phytonutrients, while very few have calories that affects insulin. Most of the benefits mentioned in the previous paragraph are to be found in vegetables like broccoli and Brussels sprouts. Vegetables are essential to the human body and should never limit their consumption of vegetables for this reason.

health problems related to obesity

If it weighs more than 20% compared to a normal for their height, which can be placed in the category of obese people weight. In this case, you may suffer from various diseases, but not all people who are obese suffer from all of them ( 4 ). The risk of health problems related to obesity increases if it is genetically susceptible to them. It is also important to consider the areas of your body where fat has accumulated to the maximum. For example, excess weight around the hips and buttocks (pear shape) is more harmful to the body excess weight around your stomach (apple shape). Here is a list of seven conditions that come along with obesity.

1. heart disease and stroke

People with overweight have a higher risk of high blood pressure and high cholesterol. These two conditions often lead to heart disease or stroke. Fortunately, losing only a few pounds can substantially reduce the chances of heart disease or stroke. The loss of only 5 to 10 percent of its weight is likely to reduce your chances of developing heart disease ( 5 6 ).

2. type 2 diabetes

Type 2 diabetes is very common for people who are overweight or obese. Cut your risk of developing type 2 diabetes can be pursued by losing weight, getting enough sleep, eat a healthy balanced diet, and exercise more. Type 2 diabetes is caused by fluctuating levels of blood sugar. You will reduce the risk of type 2 diabetes and the need for medications for diabetes by controlling their blood sugar levels in the blood, weight loss, and become physically active ( 7 ).

3. Cancer

Different types of cancer like breast, colon, endometrium, esophagus, and kidney cancer are associated with obesity. According to some studies they have reported links between obesity and ovarian cancer, pancreas and gallbladder ( 7 8 ).

4. Disease gallbladder

disease gallbladder and gallstones are more common for people with overweight and obesity. Ironically, rapid weight loss is more likely to cause problems with gallstones. Moreover, progressive weight loss and at a rate of about 1 pound per week is less likely to cause gallstones ( 9 ).

5. Osteoarthritis

Osteoarthritis is a disease that affects the joints of the knee, hip or back. Being overweight puts extra pressure on joints and cartilage, a tissue that cushions and protects joints normally wears. Therefore, weight loss simulates less stress on the knees and lower back and may improve symptoms of osteoarthritis ( 10 11 12 ).

6. Gout

Gout is a disease that it affects the joints, but unlike osteoarthritis, which is caused by too much uric acid in the blood. The excess uric acid can form crystals, which eventually are deposited in the joints. Gout is more common in overweight people and the risk rate increases with your weight drop. sudden changes and short-term weight can lead to an outbreak of gout. For this reason, it is recommended that you consult with your doctor and hear about the best ways to lose weight ( 13 ).

7. sleep apnea

Sleep apnea is a breathing condition associated with obesity. The symptoms of sleep apnea are snoring and heavy breathing, which causes a person to stop breathing briefly during sleep. Sleep apnea can lead to daytime sleepiness and increased the chances of heart disease and stroke. Therefore, the weight loss improves sleep apnea in most cases ( 14 , 15 ).

How to lose fat

As difficult as it may seem, there are many different ways weight loss fast . However, most of them will not keep you sated and you constantly feel hungry and unsatisfied. If you are not armed with iron willpower, you give up on your diet plans quickly.

we will offer you a step by step plan that will lead to:

• Significantly reduced appetite
• The loss of more weight without starving
• improving your metabolic health, while
• feel healthier and satisfied in general

Everything this is supported by scientific studies.

1. Cut sugars, carbohydrates and start dieting

As mentioned in the introduction, a surplus of calories you consume will not bring you weight loss effects. Therefore, it is important to reduce consumption of sugar and Carbohydrates . These nutrients stimulate the secretion of insulin, which means that it takes more energy to burn fat. Another benefit of reducing insulin levels is that your kidneys shed the excess water and sodium out of your body, reducing swelling and unnecessary weight of water ( 16 17 ). You may be surprised with the results at first. Sometimes, you may lose up to 10 pounds or even more of both body fat and water weight in the first week of your diet program. In the chart below, you can see the results of a study comparing low-carb and low-fat diets in women with overweight / obesity ( 18 ).

The low-carb group is to eat until fullness, while the low-fat group is low in calories and hungry. The results are as follows: cutting carbohydrates, therefore, reduce their insulin, and consumed fewer calories without feeling hungry all the time ( 19 ). In other words, reducing insulin automatically trigger fat loss, which will be on "autopilot".

1.1. Counting calories

In order to lose weight at a healthy pace, however, rapid and sustainable, you need to know the minimum amount of calories your body needs to function properly. individual calorie needs vary from person to person depending on age, sex, height and activity level. You may want to use the online calculators that will help you determine the number of calories you should eat daily.

If it is difficult for you to calculate how much you should eat every day, you should visit a nutritionist to discuss their goals of weight loss, current eating habits, needs special dietary, and possible areas for improvement.

may also count the calories in an easier way by developing an eating plan. Be sure to fill your plate with a healthy balance of vegetables, fruits, good fats, whole grains and lean proteins.

turn to the Internet and search for diets and meal plans of some dietitians and renowned clinics such as DASH diet , the TLC diet, the Mayo Clinic diet, diet and weight Watchers volume.

1.2. Stop drinking soda

Instead of drinking black energy drinks juices, soft drinks, flavored coffees and martinis, drink of water, tea, or coffee. If just drinks is replaced with high calorie content with appropriate substitutions, which would be much easier it is to drop the weight. For example, a latte can pack up to 500 calories. Since a pound of body fat is roughly equivalent to 3,500 calories, making the black coffee instead of that rich beverage will help you lose a pound a week.

Change the water instead of juice, alcohol, soft drinks, coffee and save you hundreds of consuming excess calories per day. Moreover, increased water intake will help your body use nutrients efficiently, conserve energy, you feel satiated, and get the most out of your exercise routine.

If you are prepared and willing to replace other drinks with water only for a week, ready to witness rapid weight loss and dramatic improvements in energy levels, and as physical appearance.

1.3. Stop eating "bad"

carbohydrates There are two types of carbohydrates based on their chemical composition: ( "bad") cholesterol, carbohydrates simple and complex ( "good") carbohydrates . Your search is losing weight, and one of the obstacles to his goal is simple carbohydrates. Therefore, we will discuss these simple nutrients to digest. That is, these simple carbohydrates are mostly composed of basic sugars with little or no real benefit to her body. This is why they were named "empty calories". The lower in fiber and high in sugar, the worse the carbohydrate is for you both in terms of health and weight loss. Although fruits and vegetables are also simple carbohydrates consist of basic sugars, which are drastically different from foods such as pastries and sandwiches. Due to the high fiber content in fruits and vegetables, your body is able to process sugars and slow digestion, almost turning them into complex carbohydrates. Therefore, in order to lose some weight, avoid eating or at least limit eating simple carbohydrates.

Avoid drinking

• Soda
• Sugar
• artificial syrups
• white rice, white bread, white pasta and
• candy
• Potatoes (technically a complex carbohydrate, but is absorbed as a simple carbohydrate in the body)
• Cakes and desserts

However you are dedicated to following your diet program, you can afford to enjoy simple carbohydrates from time when. You may not want to have simple carbs as their main source of carbohydrates. However, always be sure to choose the healthiest sources of simple carbohydrates, like a baked potato, regular pasta, or white pasta.

We have developed a classification of carbohydrates, but nutritionists say that there is another concept that provides a detailed idea about carbohydrates. This concept is called glycemic index (GI) ( 20 ). The glycemic index is associated with a particular type of food indicates the effect of food on blood sugar in the blood of a person number. Low GI foods are healthier and will keep you satiated for a longer period of time. Most complex carbohydrates fall into the category of foods with low glycemic index.

is easy to find food lists classified by their glycemic index . In these lists, you will have an insight into the glycemic index of certain carbohydrates simple and complex, such as:

• whole wheat spaghetti, 37
• white spaghetti, 44
• white rice, 64
• Brown rice, 55
• corn flakes, 81
• whole grain cereals, 38

Another concept to consider is the glycemic load (GL) of a food and its correlation with GI ( 21 ). The glycemic load estimated that the glycemic index of a food, and the number of carbohydrates found in food. A food may contain a small amount of carbohydrates, and yet have a high GI. In this case, this food does not have much impact. For example, a food that has a high GI, but a low GI is the watermelon. Although it tastes sweet, it is mostly water.

The conclusion is that it is important to choose the right carbs. Avoid foods low in nutrients, taking into account the levels of sugar in fiber and carbohydrates, and focus on healthy sources that energize your body throughout the day.

1.4. Stop eating junk food

"junk food" generally refers to foods that have little nutritional value but are high in calories. However, junk food has little satiating value, therefore, should be avoided if you are on a weight loss diet. Most people tend to replace more nutritious food with junk food. When you say that junk food, which is often thought of chips, cheese puffs, cookies, chocolate bars, cakes, pizzas, burgers and more. But people seem to forget that even some "healthy", such as breakfast cereal products are full of sugar or high fructose corn syrup and white flour or ground corn. Besides the fact that it contains "empty calories" junk food stimulates overeating and absorbing due to various factors. Junk food is:

• low in fiber
• high fat
• high in calories in small volume
• high sugar content in the form liquid
• high palatability (that tastes good)

incorporating healthier foods in your diet and cut out junk food is essential for both their health and look slimmer body. Here are some tips:

• Opt for fast food restaurants that offer healthy food. Never overlook the importance of nutrients. Where no calories, no nutrients should be, too. Instead of soda or donuts, they are organic orange juice or whole wheat bagel. Avoid sugary drinks, tortilla chips, salsa processed cheese fries.
• avoid products with high sugar content, milled grains, hydrogenated oils and high fructose corn syrup. In turn a whole wheat cracker 100% made with canola oil instead.
• has been scientifically proven that television and commercials promoting junk food encourage children to eat more. For this reason, you should limit TV viewing for both you and your children.

1.5. Watch your portion sizes

proper portion size are those that should be paid attention to. For example, you might have a healthy snack of almonds and dried cranberries. Although very healthy, this snack can be easily converted to a great source of calories if you overlook the amount.

• Be sure to prepare pre-prorated healthy snacks that will help you avoid overeating. This will be a guarantee of an alleged amount of eating their snack, plus it is easier and more convenient to help yourself with this type of service.
• Indeed, before preparing a meal, make a list of ingredients needed for food. Once you go to the grocery store, do not lose track of your list and only buy things you really need. Also, take a look at circulars market, which over time will give you some ideas and help reduce costs by buying sale items and seasonal products.
• Use strong flavors and you control the portion sizes. For example, dark black beer or chocolate are extremely satisfactory in small amounts, but also difficult to consume quickly.

2. Starts healthy and nutritious food

the food on your plate has to be a mixture of a protein source, a fat source, and low carbohydrate vegetables in order to be healthy and nutritious. Their food, in such proportions will result in the intake of carbohydrates within the recommended range 20-50 grams per day.

Protein sources:

• Meat - Lamb, bacon, pork, chicken, beef, etc.
• Fish and seafood - salmon, lobster, shrimp, trout, etc.
• Eggs - Omega-3 eggs are better

Eat a lot of protein is important and should not be overlooked.. The protein has been reported to increase metabolism 80-100 calories per day ( 22 23 24 ). High protein diets have been shown to reduce obsessional thoughts about food by 60%, decrease the desire of night peck half, and make sated, causing you to eat 441 calories less per day ( 25 26 ).

low-carbohydrate vegetables

• Broccoli
• Celery
• chard
• Brussels sprouts
• Pepino
• Cauliflower
• spinach
• Kale
• Col
• Lechuga
• full list here

Never limit your intake of low carbohydrate vegetables. It loading your plate with these powerful foods food do you no harm. As for weight loss, you can eat large amounts of them without overstepping the amount of net carbohydrates 20-50 per day. A diet based on vegetables and meat contains all the necessary vitamins, minerals and fiber. No physiological need to incorporate grains in the diet.

fat sources:

• Butter
• sebum
• Olive oil
• coconut oil
• avocado oil

eat two or three meals per day. If you feel hungry in the afternoon, adding a fourth meal. It is a misconception that you should avoid fat consumption on a large scale. A diet low in carbohydrates and low in fat is doomed to failure. You never feel sated that way, which will make you give up on the plan at any time. That is why you have to turn to the use of fat for cooking, namely, coconut oil, if possible. It is full of fats called medium chain triglycerides ( MCT ). Unlike other fats, these are the most satisfactory and may slightly increase metabolism ( 27 28 ). According to some new studies, saturated fat has been shown not to increase the risk of heart disease at all ( 29 30 ).

2.1. Great list, nutritious foods

If you look good, you have to eat right. Getting fit is based on proper nutrition. Some think avoid eating is the key to success, but starves only cause a counterproductive effect. To avoid poor diet, be sure to make a list and select all the right foods that meet their daily nutrient needs without eating extra calories. Here they are some weight loss foods will undoubtedly be great for a clean start.

avocado

According to a study published in Nutrition Journal, consuming half of an avocado half size daily improves the quality of the overall diet reduces the risk of developing metabolic syndrome by 50%, reduces body mass index (BMI) and provides thinner waist circumference ( 31 ). In a study published in Nutrition Journal more, participants who ate half a fresh avocado at lunch, reported a 40% reduction in appetite. Two tablespoons of guacamole has 60 calories and can give you the same benefit satiety tastier ( 32 ). Although a meal high in calories, more than two thirds of the calories in avocados are from oleic acid monounsaturated , which is, unlike saturated fat, which is used as a source of slow-burning energy. Moreover, the avocado is a rich source of omega-9 fatty acids, which reduce bad cholesterol while increasing good cholesterol.

salmon and tuna

The high protein content as tuna and salmon is very good for the weight loss because protein is difficult to digest and has a high thermal effect, therefore, strengthen the metabolism. Your body burns more calories while digesting protein compared with fats and carbohydrates. It also provides the amino acids support muscle development. A study has found that people who increased their protein intake by up to 30% felt more satiated, satisfied, and loss of body weight and fat ( 33 ). Salmon and tuna are also known to be rich in omega-3 fatty acids. These fats have been reported to decrease the risk of obesity and improve their response to insulin ( 34 ).


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