Lifehacker studied dozens of scientific papers so that you can choose the right speed, draw up a diet and a training plan.
How quickly you can lose weight without harm to health
Many people think that rapid weight loss leads to a rapid set of kilograms after refusing a diet, and slow, on the contrary, helps to hold w8. A recent Australian study refuted this opinion.
One group of subjects lost weight in 12 weeks, and the other for 36. Then those who lost more than 12.5% of the initial body weight, were waiting for a 144-week program for maintaining w8.
As a result, 70% of the rapidly thin and 72% of the thinners gradually gained all the discarded kilograms again. However, in the first group, 81% of the subjects were able to lose 12.5% of the body, and only 50% in the second.
It turns out that quick weight loss is more effective than slow.
Dr. Donald Hensrud (DR. Donald d. HensRud) from the Clinic Mao advises to lose no more than 0.5–1 kg per week. In his opinion, during too fast weight loss, people often get rid of fat, but from water or even muscle tissue. After all, in a short time it is difficult to burn a lot of calories.
In addition, rapid weight can have other negative effects. They were listed in his article by Dr. Michael Dansinger:
- Gall bladder stones. From this ailment from 12 to 25% of rapidly losing people suffer from this ailment.
- Lack of nutrients.
- Headache.
- Fatigue.
- Dizziness.
- Constipation.
- Menstrual cycle problems.
- Hair loss.
So, in order not to harm health and lose more fat, lose weight per kilogram per week.
If you count, a kilogram per week is a fairly fast result (8 kg in two months), which allows you to form useful habits and keep the weight for a long time. Now let’s talk about how to make a diet correctly.
How to make a diet
How to calculate the calorie content
Since one kilogram of fat contains 7,716 kcal to lose weight per kilogram per week, you need to create a shortage of 1,100 kcal per day.
A two -year American study showed that the refusal of 25% of calories is not harmful to health. Therefore, if your current diet is less than 4,400 kcal, create a deficit not only due to a diet, but also through physical activity.
For example, you can reduce the daily rate by 500-600 kcal and add an hour and a half of a calm run or other physical exercises.
It is also worth considering the amount of proteins, fats and carbohydrates (BJU). This is especially important for those who want to lose fat and preserve most of the muscle mass.
How to calculate BJU
The number of proteins
A study of the University of Washington’s Medical School showed that the high -protein diet helps to reduce weight even without calories restrictions.
The subjects of the subjects by 30% consisted of protein food, by 20% – from fat and 50% – from carbohydrates. People consumed less calories without any restrictions and after 12 weeks dropped about five kilograms.
The benefit of the high -white diet is also confirmed by a scientific article published in the American Journal of Clinical Nutrition in 2015. It claims that daily consumption of 1.2–1.6 g of protein per kilogram of weight reduces hunger and helps to control w8. At the same time, the muscle mass remains, and fat, on the contrary, disappears.
Add more protein to the diet: 30% of the daily calorie intake or 1.6 g per kilogram of w8.
Fat and carbohydrate ratio
Contrary to common opinion, fats are not to blame for the set of extra pounds, but carbohydrates. Therefore, low -carb diets are usually more effective.
Research participants Frederick Samahi (Frederick F. Samaha), sitting on a low -carbon diet, lost 5.8 kg in six months, and those who adhered to a low fat diet, only 1.9 kg.
In the study by Stephen Solmesk (STEPHEN B. Sondike) people on a low -carbon diet in 12 weeks lost 9.9 kg, and on a diet with a reduced amount of fats – 4.1 kg.
Similar results were obtained by Jeff Vostlek (JEFF S. Volek) In 2009: a 12-week low-carb diet allowed to lose 10 kg, a low fat diet-5.2 kg.
In addition, low -carb diets are useful for heart health and reduce the risk of diabetes of the second type.
In the studies of Samahi and Sondek, diets with a consumption of 20–40 g of carbohydrates per day were used, in the study of Volek carbohydrates were 10-12% of the total number of calories.
If you want to quickly get rid of extra pounds and are ready to completely abandon flour and sweets, try a diet with a BJU ratio 30–60–10 or 30–50–20.
A diet with a BSU ratio 30–30–40 or 30–25–45 will allow you to add cereals and pasta, a little bread, dried fruits to the diet. But the results will have to wait longer.
Remember: the main thing in the diet is to observe it. Therefore, try a different ratio of proteins, fats and carbohydrates and choose the most comfortable for you.
How to train correctly
Why do you need training
Training helps to lose faster than several reasons at once:
1. Burn more calories During activity. This item does not require clarification: the more intense and you move longer, the more calories you burn.
2. Increase calories after training due to oxygen debt (Excess Post-Exercise Oxygen Consumption, Epoc). For a certain time after training, the body consumes more oxygen to return to its usual indicators, and spends more calories at rest.
In 2011, researchers found that after a 45-minute intensive training, metabolism remained accelerated within 14 hours. At rest, the subjects burned on average 190 kcal more than in days without training.
3. Increase the amount of brown fat that spends calories. In 2012, Dr. Bruce Spiegelman, as part of a study on mice, found that during physical exercises, working muscles produce iris. This hormone travels through the body with blood and turns white fat cells into brown – unique tissue that consumes energy, instead of accumulating it.
Since people also have brown fat reserves, Spiegelman decided that the hormone Irizin performs similar functions in the human body.
Scientists have calculated that 50 g of brown fat can burn about 20% of the total number of day calories.
In the body of an adult about 20-30 g of brown fat, however, its amount can increase under the influence of cold and physical exercises.
How to deal with to lose weight
If you only want to lose weight, choose cardio exercises. Research by Professor Joseph Donnelli (Joseph E. Donnelly) from the University of Kansas showed that cardiopulsion contributes to weight loss even without a diet.
For 10 months for five days a week, people spent 400-600 kcal on a treadmill. As a result, they lost about 5 kg without any diets.
Study of Leslie Willis (Leslie H. Willis) and his colleagues from the University of Duke showed that aerobic exercises are better suited for weight loss, and strength exercises are to increase mass without fat.
Combined training helps reduce the amount of fat and save muscles.
What intensity to train
The study of Rachel Simmons showed that in the first 10 minutes after a high -intensity interval training, oxygen debt is much higher than after medium intensity exercises. However, in the next 30 minutes, EPOC indicators become approximately the same.
The study of Edward Melanson from Colorado University confirmed that the Caloria consumption within a day after training does not depend on its intensity. They came to the same conclusions at Massachusetts University.
High -intensity training help to burn more calories faster. But if you have time and you do not want to die in the gym, choose cardio and strength exercises of medium intensity.
Here are a few types of activity that will help burn about 600 kcal to a person weighing 70 kg:
- Running an hour at a speed of 9 km/h and a pulse of 140-150 beats per minute.
- Two hours walk at a speed of 5-6 km/h.
- Two hours of bicycle driving at a speed of 10-12 km/h or an hour of driving at a speed of 20 km/h.
- Two hours of calm swimming (1–1.5 km/h) or fast hour (1.8 km/h).
For interval training, girds, double jumping through the rope, shots of a stuffed ball and other weight loss exercises are suitable.
How many times a week to train
Scientists from the University of Alabama in Birmingham found out that you need to train in moderation. Those participants in the study that were engaged in four times a week began to spend 200 kcal per day in everyday life. And those who had six training a week, 150 kcal less.
Four training a week is suitable for those who want to spend calories not only in the gym, but the rest of the time. With such a frequency, both power and cardiopuls can be made.
High -intensity interval training should not be arranged too often: two times a week will be enough. In the rest of the days, you can make cardio exercises of average intensity.
With running, you should not overdo it either. An experienced run and physiologist Susan Paul advises to start with three running training a week and if desired to supplement the program with two more cross-training. For example, dancing, yoga, zumbo and others.
Check list for those who want to lose weight quickly
- Calculate how many calories you consume in the day.
- Subtract 500 kcal from your daily norm. Depending on your weight and the desired rates of losing weight, you can subtract more or less kilocalories, but in any case, you should not cut the diet by more than 1100 kcal: it can be dangerous to health.
- Make a menu so that about 30% of all calories are protein, and 10–45% – carbohydrates.
- Conduct 3-5 training per week. Calculate physical activity in such a way as to burn about 600 kcal per training. If you don’t have enough time, try high -intensity interval training.
- Make cardio exercises if you only want to lose weight, and add power to them if you want to preserve muscle mass.
- Avoid stress. Many studies prove the relationship of stress and the amount of visceral fat. Read more about this in this article.
- Domest. As studies have shown, lack of sleep increases appetite and does not affect health well.
How quickly you can lose weight without harm to health
Many people think that rapid weight loss leads to a rapid set of kilograms after refusing a diet, and slow, on the contrary, helps to hold w8. A recent Australian study refuted this opinion.
One group of subjects lost weight in 12 weeks, and the other for 36. Then those who lost more than 12.5% of the initial body weight, were waiting for a 144-week program for maintaining w8.
As a result, 70% of the rapidly thin and 72% of the thinners gradually gained all the discarded kilograms again. However, in the first group, 81% of the subjects were able to lose 12.5% of the body, and only 50% in the second.
It turns out that quick weight loss is more effective than slow.
Dr. Donald Hensrud (DR. Donald d. HensRud) from the Clinic Mao advises to lose no more than 0.5–1 kg per week. In his opinion, during too fast weight loss, people often get rid of fat, but from water or even muscle tissue. After all, in a short time it is difficult to burn a lot of calories.
In addition, rapid weight can have other negative effects. They were listed in his article by Dr. Michael Dansinger:
- Gall bladder stones. From this ailment from 12 to 25% of rapidly losing people suffer from this ailment.
- Lack of nutrients.
- Headache.
- Fatigue.
- Dizziness.
- Constipation.
- Menstrual cycle problems.
- Hair loss.
So, in order not to harm health and lose more fat, lose weight per kilogram per week.
If you count, a kilogram per week is a fairly fast result (8 kg in two months), which allows you to form useful habits and keep the weight for a long time. Now let’s talk about how to make a diet correctly.
How to make a diet
How to calculate the calorie content
Since one kilogram of fat contains 7,716 kcal to lose weight per kilogram per week, you need to create a shortage of 1,100 kcal per day.
A two -year American study showed that the refusal of 25% of calories is not harmful to health. Therefore, if your current diet is less than 4,400 kcal, create a deficit not only due to a diet, but also through physical activity.
For example, you can reduce the daily rate by 500-600 kcal and add an hour and a half of a calm run or other physical exercises.
It is also worth considering the amount of proteins, fats and carbohydrates (BJU). This is especially important for those who want to lose fat and preserve most of the muscle mass.
How to calculate BJU
The number of proteins
A study of the University of Washington’s Medical School showed that the high -protein diet helps to reduce weight even without calories restrictions.
The subjects of the subjects by 30% consisted of protein food, by 20% – from fat and 50% – from carbohydrates. People consumed less calories without any restrictions and after 12 weeks dropped about five kilograms.
The benefit of the high -white diet is also confirmed by a scientific article published in the American Journal of Clinical Nutrition in 2015. It claims that daily consumption of 1.2–1.6 g of protein per kilogram of weight reduces hunger and helps to control w8. At the same time, the muscle mass remains, and fat, on the contrary, disappears.
Add more protein to the diet: 30% of the daily calorie intake or 1.6 g per kilogram of w8.
Fat and carbohydrate ratio
Contrary to common opinion, fats are not to blame for the set of extra pounds, but carbohydrates. Therefore, low -carb diets are usually more effective.
Research participants Frederick Samahi (Frederick F. Samaha), sitting on a low -carbon diet, lost 5.8 kg in six months, and those who adhered to a low fat diet, only 1.9 kg.
In the study by Stephen Solmesk (STEPHEN B. Sondike) people on a low -carbon diet in 12 weeks lost 9.9 kg, and on a diet with a reduced amount of fats – 4.1 kg.
Similar results were obtained by Jeff Vostlek (JEFF S. Volek) In 2009: a 12-week low-carb diet allowed to lose 10 kg, a low fat diet-5.2 kg.
In addition, low -carb diets are useful for heart health and reduce the risk of diabetes of the second type.
In the studies of Samahi and Sondek, diets with a consumption of 20–40 g of carbohydrates per day were used, in the study of Volek carbohydrates were 10-12% of the total number of calories.
If you want to quickly get rid of extra pounds and are ready to completely abandon flour and sweets, try a diet with a BJU ratio 30–60–10 or 30–50–20.
A diet with a BSU ratio 30–30–40 or 30–25–45 will allow you to add cereals and pasta, a little bread, dried fruits to the diet. But the results will have to wait longer.
Remember: the main thing in the diet is to observe it. Therefore, try a different ratio of proteins, fats and carbohydrates and choose the most comfortable for you.
How to train correctly
Why do you need training
Training helps to lose faster than several reasons at once:
1. Burn more calories During activity. This item does not require clarification: the more intense and you move longer, the more calories you burn.
2. Increase calories after training due to oxygen debt (Excess Post-Exercise Oxygen Consumption, Epoc). For a certain time after training, the body consumes more oxygen to return to its usual indicators, and spends more calories at rest.
In 2011, researchers found that after a 45-minute intensive training, metabolism remained accelerated within 14 hours. At rest, the subjects burned on average 190 kcal more than in days without training.
3. Increase the amount of brown fat that spends calories. In 2012, Dr. Bruce Spiegelman, as part of a study on mice, found that during physical exercises, working muscles produce iris. This hormone travels through the body with blood and turns white fat cells into brown – unique tissue that consumes energy, instead of accumulating it.
Since people also have brown fat reserves, Spiegelman decided that the hormone Irizin performs similar functions in the human body.
Scientists have calculated that 50 g of brown fat can burn about 20% of the total number of day calories.
In the body of an adult about 20-30 g of brown fat, however, its amount can increase under the influence of cold and physical exercises.
How to deal with to lose weight
If you only want to lose weight, choose cardio exercises. Research by Professor Joseph Donnelli (Joseph E. Donnelly) from the University of Kansas showed that cardiopulsion contributes to weight loss even without a diet.
For 10 months for five days a week, people spent 400-600 kcal on a treadmill. As a result, they lost about 5 kg without any diets.
Study of Leslie Willis (Leslie H. Willis) and his colleagues from the University of Duke showed that aerobic exercises are better suited for weight loss, and strength exercises are to increase mass without fat.
Combined training helps reduce the amount of fat and save muscles.
What intensity to train
The study of Rachel Simmons showed that in the first 10 minutes after a high -intensity interval training, oxygen debt is much higher than after medium intensity exercises. However, in the next 30 minutes, EPOC indicators become approximately the same.
The study of Edward Melanson from Colorado University confirmed that the Caloria consumption within a day after training does not depend on its intensity. They came to the same conclusions at Massachusetts University.
High -intensity training help to burn more calories faster. But if you have time and you do not want to die in the gym, choose cardio and strength exercises of medium intensity.
Here are a few types of activity that will help burn about 600 kcal to a person weighing 70 kg:
- Running an hour at a speed of 9 km/h and a pulse of 140-150 beats per minute.
- Two hours walk at a speed of 5-6 km/h.
- Two hours of bicycle driving at a speed of 10-12 km/h or an hour of driving at a speed of 20 km/h.
- Two hours of calm swimming (1–1.5 km/h) or fast hour (1.8 km/h).
For interval training, girds, double jumping through the rope, shots of a stuffed ball and other weight loss exercises are suitable.
How many times a week to train
Scientists from the University of Alabama in Birmingham found out that you need to train in moderation. Those participants in the study that were engaged in four times a week began to spend 200 kcal per day in everyday life. And those who had six training a week, 150 kcal less.
Four training a week is suitable for those who want to spend calories not only in the gym, but the rest of the time. With such a frequency, both power and cardiopuls can be made.
High -intensity interval training should not be arranged too often: two times a week will be enough. In the rest of the days, you can make cardio exercises of average intensity.
With running, you should not overdo it either. An experienced run and physiologist Susan Paul advises to start with three running training a week and if desired to supplement the program with two more cross-training. For example, dancing, yoga, zumbo and others.
Check list for those who want to lose weight quickly
- Calculate how many calories you consume in the day.
- Subtract 500 kcal from your daily norm. Depending on your weight and the desired rates of losing weight, you can subtract more or less kilocalories, but in any case, you should not cut the diet by more than 1100 kcal: it can be dangerous to health.
- Make a menu so that about 30% of all calories are protein, and 10–45% – carbohydrates.
- Conduct 3-5 training per week. Calculate physical activity in such a way as to burn about 600 kcal per training. If you don’t have enough time, try high -intensity interval training.
- Make cardio exercises if you only want to lose weight, and add power to them if you want to preserve muscle mass.
- Avoid stress. Many studies prove the relationship of stress and the amount of visceral fat. Read more about this in this article.
- Domest. As studies have shown, lack of sleep increases appetite and does not affect health well.