How to lose weight quickly and without harm to health?

Many people think that fast weight loss leads to rapid weight gain after giving up a diet. They also believe that slow weight loss, on the contrary, helps maintain weight. A recent Australian study disproved this opinion. Let’s see how to lose weight quickly and without harm to health.

One group of subjects lost weight in 12 weeks, and the other lost weight in 36 weeks. Then, those who lost more than 12.5% of the original body weight continued with the 144-week weight maintenance program.
As a result, 70% of those who quickly lost weight and 72% of those who lost weight gradually regained all the weight dropped earlier. However, only 50% of the subjects in the second group and 81% in the first group lost 12.5% of body weight.

Results

Dr. Donald D. Hensrud of the Mayo Clinic advises losing no more than 0.5-1 kg weekly. In his opinion, people often get rid of water or even muscle tissue during too fast weight loss, and fat remains. Burning many calories in a short time is difficult. The following tips will tell you how to lose weight quickly and without harm to your health.

How to lose weight quickly and without harm to health through sports and changes in nutrition

Slimming by 1 kilogram weekly is a quick result, or 8 kg in two months. It allows you to form valuable habits and maintain weight for a long time. And now, let’s talk about how to adjust the diet correctly.
Since one kilogram of fat contains 7,716 calories, to lose weight by 1 kilogram per week, you need to create a deficit of 1,100 kcal per day.

A two-year US study showed that health did not deteriorate by the rejection of 25% of calories. Therefore, if your current menu contains less than 4 400 kcal, create a deficit through diet and increasing physical activity.
Also, it is necessary to consider the quantities of proteins, fats and carbohydrates (PFC). This count is significant for those who want to lose fat and save most of their muscle mass.

Reasons

Training helps you lose weight faster for several reasons:

1. It burns more calories during exercise. This statement does not require clarification: the more intense and longer you move, the more calories you burn.
2. Increase the consumption of calories after training by increasing oxygen flow to the body’s tissues. The body consumes more oxygen for a specified time after exercise to return to regular performance and spends more calories at rest.
3. It increases the amount of brown fat, which burns calories. Dr Bruce Spiegelman, in a study in mice, discovered in 2012 that during exercise, working muscles produce irisin. This hormone travels through the body with blood, turning white fat cells into brown ones—the different fat tissue that consumes energy instead of saving it.

Proper nutrition and exercise answer the question of how to lose weight quickly and without harm to health. Also, colonic irrigation can detoxify the body.