There are many ways to lose weight quickly. They differ in:
- the degree of harm to health;
- the “body parts” through which weight loss occurs;
- the necessary level of willpower to maintain the chosen weight loss strategy.
Below we will discuss four principles of proper weight loss based on the latest scientific research. How quickly you can lose weight with their help depends on the individual characteristics of your body.
Methods of ultra-rapid weight loss and the associated RISKS
To avoid disappointment from the unfounded allure of the title of this article, let’s sober up right away.
First, ultra-rapid weight loss ALWAYS carries health risks. Ultra-rapid is understood as losing tens of kilograms in a week, for example.
Second, not everything we understand by weight loss relates to reducing fat ballast in the body.
Most often, the question “how to lose weight quickly?” means “to see a different number on the scales or to fit into smaller pants/dress from youth within a short time (usually a few days).”
Body weight and the circumference of its individual parts can change during weight loss at least due to:
- decreasing the amount of fat in the body;
- breaking down muscle mass;
- reducing the volume of muscle cells;
- removing fluid from the subcutaneous layers.
Which of these methods suits you?
“Losing weight” very quickly (in the sense of reducing the numbers on the scale) can be achieved by removing excess fluid from the body, for example, using diuretics, which professional athletes actively use during body drying.
The cost of this is the risk of serious side effects, including death. Diuretics are among the most dangerous sports chemistry drugs.
The currently trendy detox diet also falls into the category of diets for rapid weight loss. This is one of the reasons for its popularity.
But what causes weight change on this diet? It is due to the same loss of fluid from the body, the destruction of muscle cells due to the almost complete absence of protein in the diet, and the reduction in their size due to decreased glycogen stores in the muscles, which “bind” water.
The same applies to weight loss using laxatives: their use increases the amount of fluid expelled from the body.
We have provided three real examples of very rapid weight loss. Their main feature is the effect is very short-lived, the percentage of fat does not change, and there are huge health risks: weight returns to normal within a few days as soon as you stop the diet.
So, from all of the above, it is important to understand the following: losing weight quickly (say, 10 kg in a week) due to fat mass is practically unrealistic.
Moreover, the speed of weight loss is very much tied to individual parameters of the body. A person weighing 150 kg with a body fat percentage of 40% can tell you how they lost 7 kg in a week, but for you, at 65 kg and 15% body fat, a loss of 7 kg can only be achieved in half a year by following the same method…
Therefore.
Below we will introduce you to scientifically-based principles of proper weight loss, following which you can lose weight as quickly as possible considering your individual characteristics. Our recommendations will help:
- not to harm your health, but to improve it;
- preserve muscle mass and even increase it;
- develop a lifestyle rhythm that you can adhere to constantly.
Known methods of ultra-rapid weight loss are associated with colossal health risks. Moreover, they do not burn fat, but merely expel water from the body.
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How to lose weight quickly and without harming your health? Main principles
1 Reduce the calorie content of food
This should always be the starting point for weight loss.
Too many calories – the most important reason for obesity in our society according to scientists. But we are persistently being told that we exercise too little…
Most often, it is the manufacturers of unhealthy food products (such as Coca-Cola and Pepsi) who promote a healthy lifestyle with an emphasis on the need to be physically active. In doing so, they divert our attention from the true cause of obesity – their products.
In a study of African tribes who spend the whole day in motion, scientists found that the energy expenditure of their members does not differ significantly from that of office workers in developed countries.
This does not mean that Africans move little. No.
It’s just that the number of calories burned during physical activity is very insignificant, only about ~20% of daily energy expenditure: if African hunters expend, say, about 500 kcal during the day (just for movement), then an office worker expends about 200 kcal. The difference of a few hundred calories is negligible.
So, the main rule of weight loss is this: the body starts to burn fat when we consume fewer calories with food than needed to maintain vital processes. This is the so-called caloric deficit.
With some caveats, the following statement is true: the greater the caloric deficit, the faster you will lose weight.
The main caveat: the higher the caloric deficit, the greater the risk of health problems.
The recommended calorie restriction is 300-500 kcal from the basal metabolism. To roughly calculate the necessary value for you, see the link below.
The first rule of weight loss: reduce the number of calories consumed; the greater the caloric deficit, the faster you can lose weight
We recommend: How many calories do you need per day to lose weight?
2 Eliminate carbohydrates from your diet
Carbohydrates (sugars and starch) stimulate the release of the hormone insulin, which is responsible for controlling blood sugar levels. It does this by transporting excess glucose to storage: glycogen and fat.
If you do not lead an active lifestyle, consider that all desserts are directed entirely to fat.
When insulin levels in the body are low, conditions are created for the active use of fats for energy. To achieve this, you simply need to eat fewer carbohydrates.
Most diets are based on this principle, including intermittent fasting, the ketogenic diet, and the Dukan protein diet.
With low insulin levels, another weight loss mechanism mentioned earlier is activated: the kidneys excrete excess sodium from the body, which binds water 1. What does this affect? The thickness of the skin fold decreases.
This principle underlies the action of diuretics, which professional athletes use for cutting: these drugs also excrete sodium and allow for a very dry muscle definition.
While diuretics carry a significant risk of very serious side effects, in the case of carbohydrate restriction, there is no risk, as the body only eliminates excess sodium.
It is quite simple to remove carbohydrates from the diet, and you will start losing weight quite quickly; at the same time, appetite will decrease and the thickness of the skin fold will reduce.
3 Eat more protein, healthy fats, and fiber
So, we have clarified the main principle of rapid weight loss.
The next step is to maintain muscle mass and avoid vitamin and mineral deficiencies.
Each meal should consist of protein, healthy fats, and low-carbohydrate vegetables. This combination will provide the necessary 20-50 g of carbohydrates for rapid weight loss without the need for precise calculations using formulas and calculators, as well as ensuring an adequate intake of vitamins and minerals.
Consuming protein is very important for weight loss for several reasons:
- Protein has a thermogenic effect, i.e., it increases the internal metabolic rate by 80-100 calories 3,4. A little, but still.
- Protein-rich foods are more satiating, reducing appetite and the desire to snack throughout the day 5,6. We discussed this in the materials about the benefits of cottage cheese and eggs for weight loss.
- Protein preserves muscle mass from breakdown during a calorie-restricted diet.
Sources of protein:
- Meat (lean cuts): beef, chicken, pork, lamb.
- Fish and seafood: salmon, trout, shrimp, lobsters.
- Eggs and dairy products.
See the full List of foods that can and cannot be eaten while losing weight.
Vegetables
Vegetables are natural sources of vitamins and minerals, and they also contain a lot of fiber and water, which fill the stomach and provide satiety, while being very low in calories. You can eat them in any quantity without fear of gaining weight. This is your secret to avoiding the exhausting feeling of hunger.
It is only important to avoid starchy vegetables, such as potatoes.
Recommended low-carb vegetables:
- Broccoli
- Cauliflower
- Spinach
- Brussels sprouts
- White cabbage
- Lettuce
- Cucumber
- Celery
See the full List of foods that can and cannot be eaten while losing weight.
Fats
When we exclude carbohydrates from the diet, which are the primary source of energy in the body, it is important to increase the intake of another natural source of energy – fats.
Recommended healthy fats:
- olive oil;
- flaxseed oil;
- coconut oil;
- avocado;
- butter;
- nuts.
See the complete list of fats in the list of allowed foods on the ketogenic diet.
Include the listed types of fats in every meal and do not be afraid of gaining weight: restricting carbohydrates and fats during a diet is a path to failure, as you will not be getting enough energy, and therefore will not be able to stick to the described eating regimen for a long time.
Build each meal around protein foods, non-starchy vegetables, and healthy fats
4 Exercise to “boost” your internal metabolism
No, you don’t have to run. Moreover, running is not the most effective sport for weight loss, as is commonly believed.
Overall, when comparing a proper diet and exercise, the former, as shown above, is much more important for weight loss.
– What types of sports are the best for quick weight loss?
Those that maximally activate the speed of internal metabolism.
In principle, any physical activity is beneficial, but the most effective for weight loss are high-intensity interval training (HIIT) and strength training. They significantly stimulate the speed of internal metabolism, which decreases during weight loss 7,8.
The state of an accelerated metabolism, both during interval training and strength training, can last up to 2 days.
According to scientific data, metabolism accounts for about 70% of daily calories: the faster it is, the more calories are burned.
Additionally, workouts help strengthen and increase muscle mass: the more muscle mass you have, the more calories are needed to maintain it, and the less is converted into fat.
The higher the internal metabolic rate, the faster you will lose weight; high-intensity interval training (HIIT) and strength exercises “boost” metabolism for up to 2 days.
Recommended: How to lose weight in the gym or Best exercises to lose weight. Scientific research
Is it worth counting calories when losing weight?
No.
It is important to understand which foods can be eaten and which should be excluded: the foundation should consist of protein, healthy fats, and non-starchy vegetables, while the intake of simple carbohydrates should be limited.
Sugar and fructose are particularly harmful for weight loss. They not only carry “empty” calories but also cause hormonal changes in the body that provoke overeating and lead to a multitude of diseases.
Recommended: The harm of sugar to the human body. Scientific facts
Have one “unloading” day a week
Fanaticism rarely brings benefits. Now that we have figured out how to lose weight quickly, it is important to realize that occasional leniencies towards oneself will not cause harm.
On any diet, especially at the beginning when the usual lifestyle changes, you can have one “unloading” day when you can eat more carbohydrates and familiar foods. Without fanaticism, of course.
This day is commonly referred to as a “cheat meal” day from the English “cheat meal”.
Always try to stick to the healthiest options in the products you choose.
When it comes to carbohydrates, satisfy your appetite with whole natural products: oatmeal, rice, potatoes, sweet potatoes, fruits.
And it’s best to do this no more than once a week. The more often, the slower the weight loss process will be.
It is important to understand: a cheat meal day is allowed during weight loss, but it is by no means necessary. During it, weight may slightly increase, but mainly due to water, which will “leave” over the next few days.
During weight loss, one unloading day per week is allowed, when you can eat more carbohydrates and familiar foods.
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How quickly can you lose weight?
On the low-carbohydrate diet described above, you can lose about 1-4 kg per week, sometimes more, sometimes less.
The more excess weight you have and the fewer weight loss attempts you have made in the past, the faster you will lose weight.
In one scientific experiment, it was shown that a low-carbohydrate diet (~50 g per day) helps to lose weight significantly faster than a low-fat diet (30% of total calories) 2. Over 6 months, women with obesity lost an average of 8 kg on a low-carbohydrate diet, while on a low-fat diet, they lost 4 kg.
Interestingly, in the experiment, those women who ate few carbohydrates were allowed to eat as much as they wanted of other permitted foods. That is, they did not have to struggle with exhausting feelings of hunger. But in the end, their daily caloric intake decreased by about 500 calories compared to their usual intake.
The principle of “eat as much as you want” is the foundation of the Dukan protein diet. However, carbohydrates are excluded from the list of permitted foods.
Look at the chart below: it is a good illustration of how quickly you can lose weight if you simply eat fewer carbohydrates.
How quickly can you lose weight by limiting carbohydrates in your diet: the vertical axis – body weight, the horizontal – time in weeks; the lower graph – weight loss rate on a low-carbohydrate diet, the upper – weight loss rate on a low-fat diet
During the first few weeks, you may feel a decline in energy, as the body needs time to switch from using carbohydrates as an energy source to fats.
After this, your well-being will significantly improve, as will your health.
Scientists say that a low-carbohydrate diet improves blood sugar levels, reduces bad cholesterol levels, and increases good cholesterol levels, normalizes blood pressure 9-11.
The speed at which you can lose weight on a low-carbohydrate diet depends on many factors. On average, the weight loss rate is 1-4 kg per week.
