Many think that the rapid thinning leads to the rapid recruitment of pounds, after the rejection of the diet, and slow, on the contrary, helps to maintain the weight. A recent australian study has refuted this opinion.
A group of subjects returned to lose weight to 12 weeks, and the other 36. Then of those that have lost more than 12.5 percent of the original mass of the body, waiting for 144-weekly program of weight maintenance.
Accordingly, the 70% quickly lose weight and 72% of to lose weight little by little again filled of all thrown kilograms. However, in the first group to lose 12.5% of body mass were 81% of the test subjects, and in the second, only 50%.
It turns out that the rapid thinning more effective slow.
Dr. Donald (Dr. Donald D. Hensrud) of the mayo clinic advises not to lose more than 0.5–1 kg per week. In your opinion, for too fast weight loss people often do not get rid of the fat and the water or even in the muscle tissue. Already, in the short term is difficult to burn a lot of calories.
In addition, the rapid loss of weight can have other negative effects. Your partner has deposited in his article, dr. michael (Michael Dansinger):
So as not to cause damage to the health and lose more fat, lose weight maximum of a kilo a week.
If you have, pound per week is quite fast, the result (8 kg in two months), which allows you to form healthy habits and keep the weight off for a long time. Now let's talk about how to compose properly the diet.
Since a kilogram of fat contains 7 716 kcal to lose weight in the pounds in a week, you need to create a deficit of 1 100 kcal per day.
Biennial u.s. study revealed that the health it does not harm the waiver of the 25% of the calories. Therefore, if your current diet to less than 4 400 kcal, creates a deficit, not only through diet, but with the help of physical activity.
For example, you can reduce the daily norm in 500-600 kcal and add an hour and a half of some jogging and other physical exercises.
You must also take into account the amount of proteins, fats and carbohydrates. This is especially important for those who want to lose fat and retain most of the muscle mass.
A study of the school of medicine of the university of washington found that a diet rich in proteins helps to reduce the weight even without calorie restriction.
The diet of the test subjects in a 30% consisted of protein, 20% fats and 50% carbohydrates. People consume less calories, without restrictions and at 12 weeks, have dropped near to five kilos.
Favor of a high protein content of the diet confirms and scientific of an article published in the year 2015. There it is stated that the daily consumption of 1.2–1.6 g of protein per kg of body weight reduces the feeling of hunger and helps control weight. When this muscle mass is preserved and fat, on the contrary, disappears.
Add in the diet of more protein: 30% of the daily intake of calories, or 1.6 g per kilogram of weight.
Contrary to popular belief, on the set of extra pounds will not have the guilt of fats and carbohydrates. Therefore, low-carbohydrate diet, as a general rule, are more effective.
The participants in the study of frederick (Frederick F. Samaha), who were sitting on the low-carbohydrate diet, in the last six months have lost 5.8 kg, and those who maintained a diet with low fat content, only 1.9 kg
In the study of stephen (Stephen B. Sondike) people on low-carbohydrate diet for 12 weeks lost 9.9 kg, while on a diet with less amount of fats — 4,1 kg
Similar results have been obtained jeff Jeff S. Volek) in the year 2009: 12 weeks of a low-carbohydrate diet has been allowed to fall 10 kilos, diet, low-fat, low — 5,2 kg
In addition, low-carb diets are helpful for heart health and reduce the risk of type ii diabetes.
In the research of some scientists used the diet with the consumption of 20-40 g of carbohydrates a day, in the study of other carbohydrates were 10-12% of total calories.
If you want to quickly get rid of the extra pounds and are willing to renounce completely to make and the dessert, try a diet with a ratio of 30-60-10 or 30-50-20.
A diet with a ratio of 30-30-40 or 30-25-45 to add in the diet of cereal and pasta, a little bread, dried fruits. But the results have to wait more time.
Remember: the most important thing in the diet to comply with it. Therefore, try different proportions of proteins, fats and carbohydrates, and choose the most comfortable for you.
Exercise helps to lose weight faster for several reasons:
1. Burn more calories during the activity. This paragraph does not require clarification: the more and more you move, the more calories you burn.
2. Increase the consumption of calories after exercise to account for the oxygen debt (excess post-exercise oxygen consumption, EPOC). In a certain period of time after you do exercise, the body consumes more oxygen to return to your usual indicators, and spends more calories in a resting state.
In 2011, researchers have discovered that after 45 minutes of intense workout metabolism was accelerated for 14 hours. In the resting state, subjects burned an average of 190 kcal more than on non-workout days.
3. Increase the amount of brown fat, which expends calories. In 2012, the dr. bruce Spiegelman (Bruce Spiegelman), in the framework of the research Major fat-burning discovery in mice found that during exercise the working muscles produce a substance. This hormone travels through the body, with the blood and transforms white fat cells in santiago — the only fabric that consumes the energy, instead of saving it.
Because the people there are also reserves of lignite of fat, Spiegelman decided that the hormone performs the same functions and in the human body.
Scientists estimate that 50 g of brown fat can burn approximately 20% of the total daily calories.
In the body of an adult of 20 to 30 g of lignite of fat, however, their number may grow under the influence of the cold and the exercise.
If you only want to lose weight, choose cardio exercises. The study by professor joseph donnelly (Joseph E. Donnelly), university of kansas, revealed that the cardio exercises to help you lose weight, even without dieting.
Over the course of 10 months, five days a week people who are overweight spent on the treadmill, of 400 to 600 kcal. As a result, they without any kind of diet lost around 5 kg
The study of leslie willis (Leslie H. Willis) and his colleagues at duke University found that for weight loss the best fit for aerobic exercise, and for increasing the lean body mass free of fat — strength training.
Combined exercise helps to reduce the amount of fat and keep the muscle.
The study by rachel simmons (Rachel Simmons) revealed that in the first 10 minutes after high-intensity interval training oxygen debt much higher than that after exercise of medium intensity. However, in the 30 minutes following indicators of COPD are approximately equal.
The study of edward (Edward Melanson) from Colorado university confirmed that the consumption of calories during the day after a workout does not depend on its intensity. The same conclusions they arrived at the university of massachusetts.
High intensity training will help burn more calories. But if the time you have and don't want to die in the gym, choose the cardio and strengthening exercises of medium intensity.
Here are some activities that help you burn around 600 kcal body weight of 70 kg:
For the interval training suit double jump over the rope, throws the ball and other exercises in order to lose weight.
Scientists from the University of alabama at birmingham have discovered that training is necessary in its fair measure. Those who participated in the study, which is held four times a week, began to spend in the daily life of 200 kcal per day more. And those six workouts a week, 150 kcal less.
Four training in the week are ideal for those who want to spend the calories, not only in the gym, but the rest of the time. With a periodicity that can make and weight-training and cardio exercises.
High-intensity interval training is not worth giving a too often: two times a week will be enough. In the rest of the days you can do cardio exercises of medium intensity.
With the running also, should not be exaggerated. A coach with experience in career and physiologist susan Ground (Susan Paul) advised to begin with three tapes of training per week and with the desire to complete the program with two cross-references of the workouts. For example, dance, yoga, Zumba and others.
