Hmm… That’s what most people ask.
Butmaybe the right question is “How do I start losing weightquickly“.
Or even better “How to start losing weight without harming my health“.
How to lose weight quickly“ is not the best choice.
Witha corroded Australian study on random selected people, it tries to refute the harm of rapid weight loss.
The study was on two groups of people, rapidly weakening (for 3 months) and slowly weakening (for 9 months). Those who lost 12.5% of their weight received a 3-year program to maintain it.
The result was that 81% of rapidly weakening and only 50% of the slow-losing managed to reach 12.5% slimming at the end of the corresponding period. In addition, 70% of rapidly weakening and 72% of slow-losing gradually restore all weight loss as they return their original lifestyle.
In fact, from my 6 years of experience, I wouldn’t define 3 months of weight loss as fast. And whether it will be fast or slow depends on each individual. Even if measured in percentages, each person is different and weakens differently.
It is more important to monitor and correct the process of weight loss.
Weight loss is not fast if it is of the order of a kilogram per week for people with not very large overweight (at a large weight even 3-4 kg may also not be defined as rapid weight loss).
With rapid weight loss without supervision by a nutrition coach, a number of negative and undesirable effects are possible, for example:
- Stones in the gallbladder.
- Nutrient deficiency.
- Howling in the world
- Menstrual problems.
- Hair loss and/or nail problems and a variety of other things.
In order not to harm your health and not lose more fat than necessary, lose weight moderately (1-1.5 kg per week) under the supervision of a trainer.
The diet that causes this weight loss should last a minimum of three to four weeks, but best for more than three months. It was found that in more than three months, the newly created habits of proper eating are strengthened.
The diet should be balanced and complete by the nutrients depending on the current physical activity of the person applying it. The best ratio for healthy weight loss is 30% protein to 30% fat per 40% carbohydrates (rates are relative to total calorie intake). I recommend avoiding any restrictive diets – they can also lead to the desired results, but in no case in a healthy way, nor will you be able to keep the result, as you can not follow any restrictive diet for a lifetime.
How to create a diet
I highly recommend turning to a nutrition coach. It will comply with your current lifestyle, make the transition smooth and with a full meal.
The majority of “specialists” on the Internet will say: “It is simple.
1 g fats is 9 kCal, respectively 1 kg – about 9000. So if we divide 9000 in 7 days, we will get 1286 kCal daily deficit to lose a kilo a week.
Yes, but no. It’s not that simple. It’s not simple arithmetic. It’s not even a simple physics. Metabolism is something extremely complicated (but we do not need to know it in detail).
There are people, especially among women, who have a basic metabolism below 1200 kCal. kCal
And that’s not the only problem. Nutrition, despite the calorie deficiency, matters enormously whether it is complete or not. If something is missing the body, it very quickly passes into “protective mode” and begins to keep what it gets. Most often in the form of fat. So even people who are in deficit can get fat. Or at least to preserve what they have and nothing visible happens.
Except for the breakdown of health.
Third problem. Whether it is full or not, if food intake is below 1100-1200 kCal, it is very likely that the bodywill start to starve and go back into “protective mode”. And still have no effect.
It is difficult to determine the optimal intake both as calories and as nutrients. Here comes the role of the coach, who tracks the process and determines dynamically what a lack of a person should fill in his usual diet. He will do everything in his power to ensure that his “suspect” weakens as effectively and at the same time as healthy.
The trainer will determine first the calorie needs, then the most effective rate for weight loss, then – the necessary protein.
Some will say – what is the problem? The protein can be from 0.8 to 1.9-2.00 g per kilogram of weight. Yes, but are these limits not a little wide? 0,8 g are enough for the body to survive (all cells are constantly replaced). Bodybuilders and bodybuilders can also take up to 2 g, although they are on the limit of healthy… after all, everyone decides what to do with their body.
The coach will tell you exactly how much the protein should be. If you are interested – he may not tell you, just to align the regime with it and with your lifestyle and gender. (ladies can not worry – only with nutrition and with usual substances there is no way to acquire a manly muscular body – they simply do not have the necessary hormones for this).
Knowing how much calorie intake is required and the necessary protein, we also determine fat (they are also 30% as much as protein) and carbohydrates (they are 40%).
Once we flag how many kilocalories of different macronutrients we have to take, we define them and as grams – 1 gram of protein is 4 kilocalories 1 gram carbohydrate is 4 kilocalories and 1 gram of fat is 9 kilocalories. (for information, 1 gram of alcohol is 7 calories – it is obvious that with 200 grams of alcohol someone may exceed the required daily calorie intake without actually taking any nutrients at all).
Next is the creation of a daily and weekly menu.
Purchase of decent products, without harmful substances.
Oh, horror! That’s not going to happen, you’il tell me. That I can’t find good products in the store network, nor do I have time for so much cooking, let alone get awfully expensive!
Well, we have a solution for every problem.
You are involved in one of our challenges – and you will get extremely clean and natural products, and you will learn much of the theory that interests you and that would be useful to you. What’s more, you’ll learn how to help others achieve what you’ve achieved. And what is most exciting – all this will be paid for all!
I’m sure you’il agree on how different people are.
But can I give you any general advice anyway?
I can, of course. We do not hide information – the secret of permanent weight loss lies in the role of the coach and tracking the results.
Here are a few questions and answers that will help you:
- How much water should I drink?
Choose a way to read the test water – cups, liters, bottles… It’s important to be comfortable and do it on a daily basis. There are also smartphone apps.
The norm for a completely healthy and in norms person is 0.3 ml of water per kilogram of weight.
However, for a weight loss regime it is a little more – 0.4 ml of water per kilogram of weight.
- My metabolism is very low, and I don’t want to starve.
Even if you don’t have low metabolism, sports/fitness is a good weight loss solution. It will provide you with a caloric deficiency even with low base metabolism.
- What sport is best for burning fat?
Here again, the role of the coach is indispensable due to the many factors and features in nutrition and hydration before, during and after the training, depending on the goals set.
In general and mainly for weight loss (respectively fat burning) it can be said so – the workouts are no more than an hour per day, priority light cardio within the limits of the most effective pulse, alternating with strength training with mandatory warm-up and cooling afterwards. After each workout (not later than 30-40 minutes after the workout) – a light meal with an easily digested protein to store the muscles.
It is very possible that at first any sport is unpleasant to you. A good solution is to start with walking, possibly more intensively.
- I’m very busy, I don’t have time to sleep.
That’s not good. Rest in the dark part of the day is extremely important for fat burning. A minimum of 7-8 hours of sleep is required.
- I don’t like keeping a diary. I don’t want to write anything.
Our experience shows that this is extremely important for good and lasting results. We strongly recommend that you keep a daily diary in which you record what and how you take, how much water you drink and what physical activity you have for the day. Our clients offer handy stationery for this purpose.
- I lose weight quickly, but I also quickly lose motivation. What am I supposed to do?
You’re probably losing weight without a coach. And quite alone, perhaps even secretly, without a supportive community.
The most important thing after you have come to the question “How to lose weight quickly” isto do something in this direction. Not tomorrow, Monday or after the holidays. Take the first step now!