Summer is here. We long for the beach and the sea and ask ourselves: does our favourite summer outfit still fit? So if you’re wondering: “How to lose weight Quickly?”, You’ve come to the right place. To answer your question, make sure you don’t consume more calories than you burn in a day.
But counting calories isn’t everything. Therefore, in the following 11 tips, you will find out how to lose weight quickly. Here we go!
How Do I Lose Weight Quickly?
An important tool in losing weight is counting calories. Fat loss requires a calorie deficit. So if you eat around 300 to 500 fewer calories each day than you consume per day, you will lose weight. To achieve this, you should record your total consumption every day and note how many calories you are consuming. In our article on ” Low-calorie foods,” you will find a lot of helpful information about the calorific values of nutrition and a formula for calculating your calorie consumption.
To Keep Moving
Do you want to lose weight quickly? Then sport and exercise should not be neglected in your everyday life. Those who hardly move do not use a lot of energy. Fat is nothing more than an energy reserve that we want to access when we lose weight. Therefore, the often-expressed wish “lose weight quickly without exercise” cannot be fulfilled that easily because, in fact, rapid weight loss only works well with exercise.
Active day-to-day life and exercise two to three times a week are enough to increase your calorie consumption. To bring more movement into your everyday life, you can, for example, short cover distances on foot, use the stairs instead of the elevator and the bike instead of the car. You can also burn some calories while doing housework and gardening.
How to Lose Weight Quickly With Jogging
This approach follows the motto “run without panting”, i.e. it is recommended that you do more extended endurance units with low to medium intensity (up to around 60% of your maximum heart rate). Because fat cells need more oxygen to burn than carbohydrates. The need for oxygen increases with increasing exertion, especially in less trained endurance athletes, and the glycogen, i.e. carbohydrate stores, mainly covers the energy. Since the body accesses the fats more and more with increasing exercise duration, medium-intensive training units should last at least 45 minutes.
How to Lose Weight Quickly With a Workout
With this approach, it means “everything possible”: Here, you fully exhaust yourself in short to medium-length training units. Most of the energy in this workout comes from the carbohydrate stores and only a tiny part from the fat cells. Nevertheless, a lot of energy is consumed overall, and a lot of fat is burned – it tends to be more than with a leisurely endurance session of the same length. A training method that fully relies on this principle is high-intensity interval training (HIIT).
The two approaches you can use to lose weight the fastest cannot be said in general terms. In general, both have their advantages and disadvantages: For example, longer units with lower intensity take more time, but they do not wear you out as much.
Lose Weight Quickly With 11 Simple Tips
You are now asking yourself, “What exactly will help me lose weight?” We have put together 11 simple tips for you that can help you lose weight:
- Eat more protein and fiber
- Avoid processed foods
- Eat regularly
- Drink water before meals
- Switch to black coffee
- Cut down on your sugar intake
- Use small plates instead of large ones
- Use diet shakes
- Train strength and endurance
- Get enough sleep
- Refrain from alcohol
1. Consume More Protein and Fiber
What you save on carbohydrates when you lose weight, you should pack on proteins and soluble fibre. Dietary fibre is crucial for digestion, but it also ensures a low energy density in food. This means that high-fibre foods are mostly low in calories. Also, pack foods with a lot of protein on your menu because the proteins they contain help counteract the breakdown of muscles.
2. Avoid Processed Foods
After a long day at work, you don’t feel like cooking in the evening and prefer to put a frozen pizza in the oven? The scales can show a few more kilos in the long run: Industrially heavily processed foods such as fast food & Co. usually contain a lot of sugar, salt, unhealthy trans fats and many additives. This not only makes you feel bloated but also puts on weight in the long run. Try to omit ready-made meals with a long list of ingredients and cook as much as possible with fresh ingredients.
3. Eat Regularly
It is also important that you eat your fill of regular meals and avoid uncontrolled snacking. If you only eat with the main meals, you should prefer a natural yoghurt with fruit, a few vegetable sticks or a handful of nuts with the snacks. You can find snacks for weight loss, many other quick dishes and more inspiration in Blogging Leads.
4. Drink Water Before Meals
If you drink a large glass of water about 30 minutes before a meal, you will feel full more quickly afterwards because your stomach is already filled with plenty of fluids. Water also helps as a small hunger break for in between. In addition, the body consumes additional calories through drinking – especially if the water is cold and needs to be warmed up in the stomach.
5. Switch to Black Coffee
If you like to drink coffee in the morning and want to lose weight quickly, it is best only to drink your coffee black. Even without added sugar, milk, coffee, cappuccino or latte macchiato are not low in calories due to the milk they contain.
6. Reduce Your Sugar Intake
For diet success, you should reduce your sugar consumption because sugar provides many calories and influences your insulin level in the form of short-chain carbohydrates. The result: After a sugar-rich meal, you get hungry again faster. You can use low-calorie or calorie-free sugar substitutes if you don’t want to without the sweet taste entirely—more on this in our article on sugar alternatives.
7. Use Small Plates Instead of Large Ones
You can trick your brain by choosing the correct plate size for your meals. A fully loaded small plate appears to your subconscious as a large serving, whereas the same amount of food appears less on a large scale. So use small plates with your meals so as not to be tempted to have a second helping. But, of course, that increases the chances of losing weight.
8. Use Diet Shakes
Meal replacement diets like BEAVITA swap two or more meals for a shake, soup, or other meal replacement. This saves you calories and still provides you with all the nutrients you need. The diets are particularly suitable for starting long-term weight loss. BEAVITA has many delicious flavours so that enjoyment doesn’t fall by the wayside. The BEAVITA 2-week diet package contains enough products to replace two meals a day. In addition to shakes, there are also soups, mueslis and bars. That way you won’t get bored.
9. Train Strength and Endurance
You can’t avoid sport and exercise if you want to lose weight. You can achieve your goal of creating a calorie deficit by avoiding food, but losing weight is much better with practice. A combination of strength and endurance training is ideal for burning calories. So get on with the dumbbells and weight machines.
10. Get Enough Sleep
While we come to rest at night to relax and recharge our batteries, our body continues to work steadily. Our cells are repaired, toxins are filtered and removed. Our body needs energy for all these processes, which it gains from existing fat reserves. A restful sleep, therefore, benefits your project.
11. Refrain From Alcohol
Most alcoholic beverages are not only high in calories but also inhibit fat loss. This is because when you drink alcohol, your body is fully focused on breaking down the alcohol. This, in turn, means that the utilization of proteins and carbohydrates is reduced and fats are almost no longer used for energy production. For this reason, do not use alcohol at all while you are losing weight.
Which Diet Suits Me?
With a large number of nutrition and diet concepts, it is easy to lose track of things. To prevent this from happening, we’re going to introduce you to the five most popular methods. Because there are many answers to the question “How can you lose weight?” The most important thing is that you decide for yourself which type of diet suits you best. Here we go:
- A low-carb diet is a form of low-carbohydrate nutrition that is primarily based on protein and fat. By choosing the right foods, you can quickly integrate this diet into your everyday life.
- When it comes to the protein diet, the top priorities are low-carb and high-protein! If you like to eat meat, fish and dairy products, this diet will suit you.
- Switching to a sugar-free diet, in which sugar consumption is reduced to a maximum of 25 g per day, has the advantage that you consume fewer calories. By avoiding heavily processed foods and sweet drinks, you will also eat healthier.
- In intermittent fasting, phases in which you normally eat alternate with steps in which you abstain entirely. Fewer meals a day result in lower calorie intake. That takes discipline.
- Formula diets or losing weight with shakes: Here, you leave the calorie counting to the others and only have to make sure that you drink enough between meals. This makes it easy for you to lose weight. This diet concept is mainly used as part of a low-calorie diet and makes it easier for you to lose weight in the first four weeks of your diet.
Maintain Weight and Avoid the Yo-yo Effect
Once the first pounds have tumbled, many ask: How do I manage to enjoy my new life without falling back into old patterns? So remember: Successful and sustainable weight loss only works if you change your eating habits fundamentally and permanently.
First, get an overview of your weak points :
- How is your diet made up so far?
- Is the nutrient mix sensible or do fat or sugar predominate?
- What sins do you regularly indulge in?
- What can’t you stand that you won’t eat it in the future?
As soon as you know what is missing so far, you think about how you can do better in the future :
- What are healthier, lower calorie alternatives to your sins?
- How much time do you have every day for cooking and how much effort is feasible for you?
- How do you look after yourself on the go, for example in the office?
What Weight Traps Are There?
Don’t get discouraged if losing weight isn’t going as fast as you’d like. Blitz diets often fail because everything has to be done very quickly. You can only lose weight in the long term if you break bad habits and change your daily diet. And that is often not the case with short diets. At first, the pounds drop here, but it’s like a flash in the pan that burns down quickly. And then you easily put on fat again, because your body wants to be compensated for the time of the deficiency. So it is worthwhile to deal a little with the general aspects of diet because only then will it be apparent where the limits of rapid weight loss lie.
How Fast Is Fast
Go into the world of internet forums and women’s magazines. You will come across unrealistic answers to the question of how fast you can lose weight or promises that are completely unrealistic: “3 days = 9 pounds off” or “1 kilo off every day” – something like that is what it says there.
The fact that you cannot lose a kilo of fat the biochemical nature of the matter can easily explain every day. Because one kilo of body fat is nothing more than about 7,000 stored calories, that said, the only way to get rid of a pound of body fat is by burning 7,000 more calories than you consume. And this manoeuvre certainly won’t take place in one day.
Why the Scales Lie
If you start a diet, you can initially lose one kilo a day. But this weight loss is essentially not due to broken down fat but to water excretion, an empty bowel, and lost muscle mass. In other words, the scales are lying.
Why is it like that? Because crash diets firstly reduce the amount of food consumed (relatively empty stomach and intestines) and secondly save on carbohydrates. As a result, the body uses its quickly available carbohydrate stores in the liver and muscles. With them, the water that has bound the glycogen (the storage form of carbohydrates in the body) is also lost.
As a result, not only does the weight go down a bit, the circumference of one or the other part of the body is also a little smaller so that it seems as if fat pads have disappeared—unfortunately, a fallacy. As soon as you eat more carbohydrates again, the stomach and intestines fill up and the glycogen stores are refilled, which also binds water again. So the weight is back on.
Why the Yo-yo Effect Can Quickly Destroy Initial Success:
The notorious yo-yo effect is essentially related to the reduced muscles. Muscles consume energy even when they are not working and are at rest. The more muscle mass a person has, the higher their basal metabolic rate. And the higher his basal metabolic rate, the more energy he needs per day. In other words: the more he can eat.
Anyone who goes on a crash diet to lose weight quickly breaks down both fat and muscles. This also reduces the basal metabolic rate so that you need less energy, i.e. food, after the diet than before the diet. But most of the time, this fact is disregarded. After a diet that allowed them to lose weight quickly, many people rapidly return to their old eating habits – with daily calories far too high for their new, lean and less muscular body. As a result, they quickly gain weight again.
So don’t let yourself be blinded: Losing weight as quickly as some women’s magazines and magazines promise is lazy magic. And those who starve the fat off their ribs lose their full performance and part of their muscles and ultimately have to struggle with the yo-yo effect.