It’s scary to see what some sites, especially women’s ones, recommend for weight loss. Most of their advice is dangerous to your health! I would even say that's all.
In order not to waste my time and yours, I will say that in this article there will be nothing about miracle supplements and easy ways to lose 10 kg in a week. Those who tell you that this is possible are either selling their product to you or are illiterate people.
How to quickly remove belly and sides.
Simple logic - you need to burn more calories than you consumed. 1 kg of fat contains 7000-10000 kcal (depending on the nature of the fat), i.e. the calorie deficit must be at least 7000 in order to burn 1 kg of fat on the sides.
Want to lose 10kg in a week? Please! Burn 70,000-100,000 kcal in a week, not counting food. What's weak?
I think these numbers have convinced you. And you no longer believe in these stories.
Be sure to check out:
- How to pump up your six-pack
- Exercises for abdominal muscles
- How to burn fat
How many kg of fat can you burn in 1 week?
If you create a calorie deficit of 1000, you will lose 1 kg in a week. Believe me, this is a lot. 1 kg per week is the maximum you can count on in terms of fat burning. Typically this is 0.5-1 kg of fat per week.
If your weight falls faster, i.e. If you lose more than 1 kg of weight per week, then you burn your muscles and soon you will start to gain fat again and there will be no joy from the fact that you have lost weight.
There is only one way to lose weight more than 1 kg in the FIRST week - cleanse your body. Over the course of your life, so much crap has accumulated in your body that it not only worsens your well-being, but also adds weight to you, makes you eat more and digest food poorly.
Go to the pharmacy and buy regular tea to cleanse the intestines, drink it for a few days, and then forget it. Drink it at least once a month for 2-3 days to cleanse your intestines. This will improve the absorption of food and reduce your belly fat.
How many calories are in a kilogram of human fat?
The answer to the question of how many calories are in human fat is 7716 kcal per kilogram. If we convert this value into pounds, we get approximately 3500 kcal per pound of subcutaneous fat. One gram of pure fat contains 9 kilocalories. But why then is the number of calories in human fat different? The fact is that it is not fat in its pure form. It contains small amounts of water, connective tissue and other ballast compounds. These impurities are not taken into account when calculating fat in foods, but when calculating calories in a person’s subcutaneous fat, they need to be taken into account.
It follows that a gram of subcutaneous fat contains 7 kcal, and not the usual 9.
Knowing how many calories are in 1 kg of human fat, you can calculate how many calories you need to burn and consume to lose as much weight as you want. To lose weight, you need to create a calorie deficit, that is, spend more energy than you consume through food. Just create a difference of 500 kcal, and in two weeks you can lose a kilogram of pure fat.
If you create a calorie deficit of 1000 kcal daily, you can reduce the period of losing a kilogram of fat to one week. This is the speed that is still considered safe, but faster weight loss is fraught with negative consequences.
Please note that the express diets that are loved by many, through which you can lose a couple of kilograms in just 2-3 days, remove fluid from the body, which quickly returns when a person adheres to his usual diet again. Fat disappears later, and to get rid of it you need to regularly adhere to proper and moderate nutrition and exercise.
Harmful tips for burning belly fat
I will give a small list of diets that practically do not burn fat, but injure your body and force you to lose muscle, and therefore slow down your metabolism.
Diets that are dangerous to your health:
- Kefir diet - sit on kefir all day long
- Juice diet - drink only juices
- Watermelon diet - eat only watermelons for several days
- Low-carbohydrate diet - complete avoidance of carbohydrates
- Starvation
- And others
In general, all diets in which you have to eat one single product or completely eliminate proteins, fats or carbohydrates are a sure way to a bad figure.
I took a special break from writing an article just now to look again at what diets are recommended online to burn fat and get rid of belly fat.
And you know what horrified me? Not what the site authors write, but what ladies write in the comments and say: yes, I lost 6 kg on this diet in a week or 10 days. I was depleted by 6 kg and that’s what I should write about, and not fool people. Well, let's leave these... I don't even know what to call them.
Is losing 10 kg in 2 months a smart decision?
If the issue of losing weight is not very urgent for you, then it is more comfortable, easier and safer to part with excess weight gradually, without rushing.
In order to get rid of the same extra 10 kg of weight, but in 2 months, it is enough to consume no more than 1500 calories per day and adhere to certain nutritional and lifestyle rules.
Don't eat refined foods . It's not just sugar, but also:
- refined oil;
- mayonnaise;
- margarine;
- ketchup, as well as all products in the manufacture of which harmful unnatural components are added.
Eat as many vegetables as possible . Train yourself to consume from 500 to 1000 grams per day. vegetables a day. Of course, the sensations are still the same when you bite raw carrots or cabbage leaves on an empty stomach, but vegetables are great for helping to get rid of the feeling of hunger for a long time.
Well, you know very well that they are low-calorie, rich in minerals, vitamins and fiber. In addition, a sufficient amount of vegetables promotes the rapid burning of subcutaneous fat.
Avoid processed foods . Convenience foods, sausages, fast foods, fast food products, this list is quite long. These foods contain a lot of carbohydrates, salt, fat and sugar, and therefore will only hinder your ability to lose weight.
Drink water . You can't go anywhere without her! Drink at least 2 liters of water per day. This is the minimum you should definitely drink. Remember, water is an excellent fat burner and metabolism booster.
If you don't like drinking water, add a slice of lime, orange or lemon to it. This will make things more fun!
Instead of coffee - an invigorating drink . Replace morning coffee with an invigorating drink.
To prepare it:
- take one glass of hot water;
- add juice from half a lemon;
- a circle of ginger, 0.5 cm thick, grated;
- ¼ tsp. cinnamon and ¼ tsp. turmeric.
This drink will not only give you energy throughout the day, but will also miraculously break down subcutaneous fat. And your 10 kilos of excess weight will simply disappear in 2 months.
Arrange fasting days . Apple fasting once or twice a week is especially effective. It helps to quickly bring yourself back to normal, saturates the body with vitamins and fiber.
Eat 1.5 kg of apples per day, dividing them into 5-6 meals. You will lose more than a kilogram in a day!
Don't forget about physical activity . Only active movement guarantees that at the end of the diet you will not only lose excess body weight, but also become much healthier.
Move a lot, drink more water, eat vegetables every day, avoid processed foods and everything will be just fine!
And now about the main thing! About a diet that will help you lose weight and burn hated fat.
What should be included in a proper fat burning diet?
In fact, nothing beyond natural: proteins, fats, carbohydrates. If you remove one of the ingredients, the body will replenish it from internal reserves. For example, if you stop eating carbohydrates altogether, which is 50-60% of all calories per day and the main source of energy (including for the brain), then you will receive all the energy only from proteins and fats. All the fat will be burned, but so will all the proteins, and protein is necessary for the construction of new cells, and it is instead spent on heating the body, for example, etc.
Or the other side of the coin - the watermelon diet. You eat only watermelons and nothing but watermelons. Yes, of course, some toxins will come out and the intestines will be cleansed, but at what cost?
Watermelon has very few calories and even those are carbohydrates. Accordingly, you will experience a terrible protein deficiency in the body. To make up for this loss, the body will begin to eat muscle - the only reserve of protein (amino acids) in the body.
In addition, 1 kg of fat = 10,000 kcal, and 1 kg of muscle = 3300 kcal, i.e. For every 1 kilogram of fat burned, you will lose 3 kg of muscle. And the more muscles in your body, the better your figure and the easier it is for you to burn fat (even without exercise), because... lots of muscle = fast metabolism.
And such things as a juice diet are solid fast carbohydrates, which are instantly absorbed into the blood and there is an instant release of sugar and, as a result, a large load on the pancreas. Scientists have come to the following conclusion: if you drink 1 glass (or 1 liter, I don’t remember) every day for six years in a row, you will develop diabetes!
What about the kefir diet? I’ll answer with a counter question: do you think such a diet will saturate you with all the necessary substances? Proteins, fats, carbohydrates? Now you have your answer.
In the near future, I will distribute the course “How to effectively burn fat in 3 months” to all site visitors. To avoid missing out on the gift, subscribe to updates.
The right diet to remove belly and sides quickly and without harm to health
The only thing you need to change first in your diet is the number of calories you consume. If you eat 1500 kcal per day, then to burn 1 kg of fat in a week you need to spend 2300-2500 kcal.
Simple advice: don't look for easy ways!
How much protein do you need per day to burn fat correctly?
An average person needs to eat 1g of protein per 1kg of weight per day. If you weigh 60kg, then 60g of protein per day is your minimum. To gain muscle mass, multiply this figure several times. 60g of protein is contained in three liters of milk, 400g of pork, 600g of pasta. Do you eat that much protein every day?
How much fat and carbohydrates do you need per day to lose belly fat?
Fats should make up approximately 20-30% of the total food you consume. There is about the same amount of protein. But carbohydrates make up 50-60% of your diet. If this is not so, then correct it.
Plus, there are two types of carbohydrates: fast or simple and slow or complex. As the name suggests, complex carbohydrates have a more complex structure and take longer to digest and are absorbed into the blood more slowly. There is a constant release of energy.
Simple carbohydrates are digested quickly and quickly raise blood sugar levels. If you don't burn this energy, it turns into fat.
How to find out which carbohydrates are simple and which are complex
The following points increase the rate at which sugar is released into the blood:
- Heat treatment
- Crushing cereals, the finer, the “simpler” the carbohydrate
Let's take wheat as an example. The wheat grain itself has a low glycemic index, i.e. is a complex carbohydrate. Once you grind the wheat, you get semolina (coarsely ground wheat), and grind it again - premium flour. Make buns out of this and we get a very high glycemic index. White flour is absorbed into the blood at almost the same speed as sugar.
Let's take an ordinary carrot. In its raw form it will be a complex carbohydrate, and in its raw form it will be a simple one.
An apple in its raw form is a complex carbohydrate; squeeze the juice and get the simplest carbohydrate.
In general, the idea is this: the more whole the grain is and the less time the heat treatment lasts, the more suitable this product is for food.
Products that promote weight loss and obesity
The lower the glycemic index, the easier it is to lose weight with this product. The higher the glycemic index, the more you gain from it.
Complex carbohydrates:
- Whole grain porridges (not crushed): wheat, buckwheat,
- Pulses: peas, lentils, soy products, chickpeas, mung beans
- Apples, pears, fresh carrots, cucumbers, cabbage
- Most vegetables
I will post a full list of products in a separate article. Subscribe to updates so you don't miss out.
Simple carbohydrates:
- Chips
- Bakery products
- Any juice (fruit, vegetable)
- Potato
- White rice
- Everything sweet (candy, chocolate, etc.)
- Cookies, gingerbread
Exercises to burn fat
Strength training is the best way to burn fat. After an intense workout, you will burn several times more calories than usual within four hours. This is due to the fact that the body adapts to the load and is in “combat readiness”.
But one power load will not be enough. You need to burn more calories every day than you consume. Therefore, between weight training, use aerobic exercise: running, swimming, etc.
The most accessible running. If you only run, without strength training, the effect will be much less.
Myths and burning belly fat
- If you pump up your abs, fat will go away from your stomach and sides.
- Aerobics is the best fat burner
- Slimming Belt
- Ointments and creams for weight loss
- Can you turn fat into muscle?
- You can burn fat and gain muscle mass
Fat cannot be burned locally! You can only burn fat in your entire body. Hormones store fat in some places (like the belly) more than others, but the body burns fat evenly throughout the body.
List of exercises to remove belly and sides:
- Squats
- Push-ups from the floor, parallel bars
- Pull-ups
- Dumbbell presses
- Running, between workouts
The main thing is to get large muscle groups working, such as the legs and back, where glycogen (sugar) reserves are greatest. After glycogen is spent, subcutaneous fat goes into consumption!
The load should be long-term and regular. A warm-up is definitely needed.
If you are very fat and find it difficult to move
You should not start lifting weights or running! The first thing you need is to change your diet, as I wrote above, and start increasing your physical activity.
Every day you need to walk at least 1-2 km. Before this, do not eat fast carbohydrates or drink juice. Water is possible. If you drink juice, you will burn the energy obtained from it, not fat.
If you are a very obese person, then you need to start with walking. Walk every day. The bigger, the better. Start with 20 minutes of continuous walking. Over the course of a week, increase to 1 hour. Then you can slightly increase the walking time and speed of movement. You can start light running when you weigh about 100 kg.
How long do you need to exercise to burn fat?
Here the following pitfalls lie in wait for someone losing weight. First of all, the duration of the workout. As is known, there are the following types of energy supply to muscle activity: creatine phosphate, glycolysis, carbohydrate oxidation and fat oxidation. Accordingly, in this situation, since the goal is to reduce the fat component, we are interested in using fats as a source of energy, that is, their oxidation. Each of the above energy supply mechanisms has its own speed of deployment, and fat oxidation reaches its maximum 20 minutes after the start of training in a well-trained person, and 30 or more minutes later in an unprepared person. Accordingly, in order to burn fat, you need to train for at least 50 minutes, and of this time, 15-20 minutes will be “useful”.
Secondly, in an hour of walking along a path (or ellipse), the average person spends about 400 calories, which almost any modern exercise machine equipped with a display cheerfully informs him about at the end of the workout. If you consider the fact that 1 gram of fat used provides about 9 calories, it is easy to calculate that a person will burn 44 grams of fat during such a workout. Accordingly, to lose at least 2 kg, you need to sweat on the treadmill for about 45 hours. And this is a rough calculation: if you take into account that fat oxidation reaches its maximum by the 20th minute, then you will have to train even more.
In addition, fat burning, that is, the use of fat as an energy source, occurs most intensely in a certain heart rate zone. There are special formulas for calculating this zone, the simplest option is as follows: the range from (220 - age) × 0.6 to (220 - age) × 0.8. Accordingly, for a woman aged 30 years, the target heart rate will be in the range from 114 to 152 beats per minute.
Lastly, regarding wraps and layering. Fat burning is, firstly, not a local process, that is, you cannot remove fat only from the thighs or only from the abdomen, and secondly, fat does not heat, like, for example, oil in a frying pan. This is a chemical process, lipolysis, which is triggered by hormones that have lipolytic properties. And hormones circulate in the blood throughout the body, so the fat layer decreases evenly. Extra clothing puts extra stress on the heart and risks dehydration due to increased sweating, and the film around the abdomen can lead to overheating of internal organs.
Of course, you shouldn’t completely give up cardio training and frantically grab the barbell. Cardio training is necessary for modern people due to physical inactivity and a sedentary lifestyle for training the cardiovascular system, preventing vegetative-vascular dystonia, hypertension, etc. In addition, cardio immediately after strength training is very effective for fat burning. During strength training, glycogen is consumed, since energy supply comes mainly from glycolysis, therefore, by performing 25-30 minutes of cardio after strength training, we force the body to burn fat: the transition to fat oxidation during such cardio loads is much faster.
The conclusion that can be drawn from all of the above: representatives of the fair sex should not be afraid of strength training, fearing the appearance of huge muscles - this is our ally in the fight against excess weight. A well-designed program, including both strength and cardio training, will allow both men and women to quickly achieve their cherished goal.
How to remove belly fat for a man
The scourge of modern men is a protruding belly. Many people don’t understand why it sticks out, even in thin people. In men, fat is deposited primarily in the abdomen. First, a circle of fat forms around the navel, then it grows to the sides, thickens and turns into a ball.
But it's not just about subcutaneous fat! A fat giant grows under your abdominal muscles and pushes your belly out. Sometimes this “thing” can reach a weight of 20 kg. I think the guys in the picture have a higher number)).
In addition to a protruding belly, there is another problem for men. This internal fat layer works like a huge gland and produces the female sex hormone - estrogen, which causes more fat to be deposited in the body and develop as a female type. + estrogen reduces the effect of testosterone.
If you are a man and your waist is 90 cm or more when relaxed, then you have this huge fat gland and you urgently need to lose weight.
Any man needs to do strength training to get rid of his stomach and sides. Running is good, but it will not completely remove your stomach. If only for a few years including a strict diet.
The surest way is to do squats with a barbell, dumbbell presses: standing, on a bench. You need to train your whole body. The body sees that you are using muscles and then it will not eat them. Doing negatives and slow reps on isolation exercises like biceps curls is a must. This will increase your strength endurance and burn more calories.
Always start your workout with large muscle groups to burn the most glycogen reserves. When you don't have enough of it, you will begin to burn fat, and your stomach and sides will shrink. In addition, the carbohydrates eaten after exercise will be stored in the form of glycogen and less sugar will be left in the blood for other activities. And you understand this is a plus.
Method 2. Inhale deeply, arms wider
Yes, to remove excess, you need to start moving.
First, exercise requires energy, and you end up expending more calories than you consume. Secondly, sports will allow you to pump up your lower part. By increasing the volume of the hips and buttocks, the “top” will be balanced by the “bottom”.
Expert comment:
“I am a plastic surgeon. But in the area of maintaining body shape, I give preference to a healthy lifestyle and fitness. Here are proven and effective exercises for reducing excess arm fat:
- push ups. Hard? Focus on your knees and do push-ups from the bench.
- squats with legs wide apart. Do the exercise correctly. If it becomes easy, pick up dumbbells.
- swing your legs to the sides,
- vered lunges,
- stretching,
- Aerobic exercise: walking with weights, running, climbing stairs and jumping rope.
Do you think these exercises are pointless? But you cannot eliminate fat locally, only in your hands. All large muscles need to be forced
bodies. Jumping rope is especially effective, no matter how childish it may sound.
Forbidden:
- swimming,
- rowing,
- kickboxing and other martial arts in which blows are actively thrown with the hands.
When training your arms, do not get carried away with heavy weights, they will only increase the volume. Focus on the number of repetitions."
Maxim Vasiliev, plastic surgeon.
How to burn fat and remove belly and sides. Results
Let's briefly summarize all of the above.
To remove belly fat you need:
- Burn more calories than you consume
- Exercise regularly (6 days a week)
- Of these, do strength exercises 3 days a week
- Eating complex carbohydrates
- Avoid simple carbohydrates while burning fat
- Never use fad diets
- Eat balanced
- Avoid deficiencies in proteins, fats or carbohydrates
Now you know how to get rid of your belly. If you are unable to remove belly fat, then follow the recommendations and your belly fat will definitely disappear.
Sergey Troshin, your guide in the world of bodybuilding, was with you
PS In the next article I will tell you how to burn fat and lose belly fat at home, what exercises you need to do, give an example of a training program and a couple of surprises. Subscribe to updates so you don't miss out. By the way, I will give you a gift worth 2500 rubles on this upcoming day, don’t miss it.
What types of exercise burn fat?
To effectively burn fat, you need to choose an intense warming workout.
To get rid of extra pounds, it is effective to use 2 types of exercise: aerobic and strength. The former include running, swimming, jumping rope, sports games, and cardio exercises. The intensity of the load during cardio is low, several muscle groups are involved at once. During exercise, the body is actively saturated with oxygen, glycogen reserves are depleted, and the processes of breakdown of adipose tissue are launched. Anaerobic load is achieved by performing strength exercises. At home, these include push-ups, jumping jacks, pull-ups, squats, crunches and other movements performed with your own weight.
The gym allows you to load your muscles more effectively, because... special equipment is used: block and press machines, racks, barbells, gaak machines, dumbbells, hummers, etc.
For advanced people, training according to the CrossFit system is effective, when aerobic and anaerobic exercises are performed alternately.
