How to lose weight fast: Important steps to take
Losing weight quickly in a week is not so easy: to lose weight permanently, without losing a lot of muscle and without cravings, you have to eat 300 to 500 kilocalories less per day than your daily energy needs. Since one pound of body fat is 7,000 calories to burn, we can calculate how quickly the pounds will disappear.
If you think we can’t talk about “rapid weight loss” with these figures, then extrapolate them over a year. Without exercise you will lose around 16-26 pounds of fat per year, and with exercise you can lose around 18-30 pounds of fat per year. These are spectacular values. This way you can lose weight quickly and healthily, without starving yourself and without expecting a yo-yo effect. Read down below and find out how to lose weight fast.
Another particularly effective tip for losing weight quickly and permanently is counting calories. Fat loss requires a calorie deficit. So, if you eat about 300-500 calories less every day than you consume per day, you will lose weight. To do this, you need to record your total daily calorie consumption and know how many calories you are taking in . In our article on ” low calorie foods ” you will find a lot of useful information about the calorie content of foods, as well as a formula for calculating your calorie consumption.
Sports & physical activity
Want to lose weight fast? Sport and physical exercise should therefore not be neglected in your daily life. If you’re barely moving, you’re not using a lot of energy and you can’t enjoy high metabolic activation. After all, fat is nothing more than a store of energy that we expend when we lose weight. The wish so often expressed to “lose weight quickly without sport” is not so easy to achieve, since losing weight quickly only works optimally through sport.
An active daily life and the practice of a sport two to three times a week are already enough to increase your calorie consumption. To bring more movement into your daily life, you can, for example, walk short distances, use the stairs instead of the elevator, and use the bicycle instead of the car. And you can also burn a lot of calories doing housework and gardening.
Consume more fiber and protein
What you save in carbs when you lose weight, you need to carry over to protein and soluble fiber. Fiber is not only important for digestion, it also ensures low energy density of food. This means that fiber-rich foods are generally low in calories. Also include high-protein foods in your diet, as the protein they contain helps counteract muscle breakdown.
Avoid industrially processed foods
After a long day at work, you don’t really feel like cooking in the evening and you prefer to quickly put a frozen pizza in the oven? The scale may then already show a few extra pounds: industrially processed foods, such as fast foods and the like, usually contain a lot of sugar, salt, harmful trans fats and many additives . Not only do you feel bloated, but you also gain weight in the long run. Try to avoid ready meals with a long list of ingredients and cook yourself as much as possible with fresh ingredients .
It’s also important to eat at regular meals and avoid uncontrolled snacking . If you don’t eat only with main meals, prefer a natural yogurt with fruit, a few sticks of vegetables or a handful of nuts for snacks between meals. you can find slimming snacks, many other quick meals and many other inspirations in our Kitchen.
Drink water before meals
If you drink a large glass of water about 30 minutes before a meal, you will feel full sooner afterwards, because your stomach will already be full of liquid. Water can also serve as a small appetite suppressant between meals . Also, the body consumes extra calories by drinking, especially if the water is cold and needs to be warmed in the stomach.
Switch to black coffee
If you like to drink coffee in the morning and want to lose weight quickly, it’s best to drink your coffee only black . Even without added sugar, coffees, cappuccinos or lattes are sugar traps and are not low in calories because of the milk they contain.
Reduce your sugar intake
To be successful in losing weight fast, you need to reduce your sugar intake because, in the form of short-chain carbohydrates, sugar provides many calories and has a negative effect on your insulin levels . Result: after a meal rich in sugar, you feel hungry again more quickly. If you do not want to completely do without the sweet taste, you can use low-calorie or even zero-calorie sugar substitutes. To learn more, read our article on sugar alternatives .
Use smaller plates
You can trick your brain into choosing the right plate size when dining. A small, full plate appears to your subconscious as a large portion , while the same amount of food appears less on a large plate. So use small plates at mealtimes so you’re not tempted to eat more. This increases the chances of losing weight.
Consume slimming meal replacements
With meal replacement diets like BEAVITA, you replace two or more meals with a diet shake, diet soup, or another type of meal replacement. This way you save calories while still getting all the essential nutrients. These diets are particularly suitable for initiating long-term weight loss. So that the pleasure is not left out, BEAVITA offers many different flavors, each more delicious than the other. BEAVITA slimming shakes were also voted big winner of the comparison on the best meal replacement. The BEAVITA 2 Week Diet Pack is enough to replace two meals a day. In addition to slimming shakes, there are also soups, mueslis or diet bars. So you never get bored with BEAVITA.
Perform strength and endurance training
You cannot avoid sports and exercise if you want to lose weight. Your goal of creating a calorie deficit can also be achieved by not eating, but with exercise you can lose weight much faster. A combination of strength and endurance training is ideal for burning calories , maintaining weight and activating the metabolism. Switch to dumbbells and weight machines!
Get enough sleep
While we rest at night to recharge, our body continues to work on a regular basis. Our cells are repaired, toxins are filtered and eliminated. For all these processes, our body needs energy, which it gets from existing fat stores. A restful sleep therefore promotes the success of your weight loss.
Give up alcohol
Most alcoholic beverages not only provide many calories, but also inhibit fat breakdown. When you drink alcohol, your body focuses entirely on breaking down the alcohol, which reduces the use of protein and carbohydrates, and fat is almost never used for energy. If you want to lose weight quickly, you must therefore avoid alcohol for the duration of your slimming diet.