"Lose ten kilos in just two weeks" or "This is how you lose weight quickly and without exercise": crash diets like the Thonon diet promise you quite a lot. But such diets are often associated with frustration, because you have to stick to a monotonous diet plan, probably hungry all day and at the end of the diet you fall back into old eating habits – the yo-yo effect sends its greetings. Nevertheless there are a few Ways to lose weight healthily and quickly achieve success. You don’t need a special diet program or a strict weekly schedule.
Lose weight fast: What do I have to watch out for?
Whether you want to lose a few pounds quickly or get in better shape for the long term, there is one basic rule you must always follow: To lose weight, you need to supply your body with less energy than it consumes. Your calorie intake is crucial. But because we hardly have the time or inclination to count calories in everyday life, there are two options:
- Increase your calorie consumption through sports and more movement in everyday life. Fittingly:Sport motivation: 5 tips for sport muffle and new beginners
- Lower your calorie intake with your diet. In order not to harm the body, the calorie deficit of your basal metabolism should be no more than 300-500 kilocalories per day. So it is also possible to lose weight without exercise. But that takes a little longer.
In crash diets with a calorie deficit of more than 500 kilocalories per day, your body loses mainly water in the first few days. This is visually noticeable and is fine if you are looking for a specific opportunity absolutely want to lose weight fast. So you can easily Lose two to three pounds in one week, however, this unhealthy in the long term. The Johns Hopkins University recommends a weight loss of a maximum of 0.5 to one kilo per week. And you should stick to it!
How you can lose weight quickly healthy without harming your body in the long term, you can read here:
Lose weight quickly: With these tips it works
1. Eat fewer "bad" carbs
Achieving this goal is easier said than done, but essential to losing weight fast. If you eat a lot of sugar in the form of "bad" short-chain carbohydrates The insulin level of the food you eat will rise and fall just as rapidly. This provides More appetite and food cravings. In many foods lurks hidden sugar, therefore avoid the following
- Fruit yogurts,
- Baked goods,
- Ready meals,
- and canned fruit.
Eat foods with long-chain carbohydrates Like
- and beans.
These keep you full longer and you can eat them as you like. Little tip: brush your teeth when you’re craving sweets, or reach for low-sugar fruits like strawberries, blueberries, watermelon, grapefruit or raspberries.
2. Increase your protein intake
Proteins keep you full longer. They also improve your metabolism and are important for maintaining muscle and building muscle mass. Strong muscles increase calorie consumption and fat burning, which helps you lose weight faster. Protein-rich foods are:
- fish such as salmon, trout, shrimp and lobster,
- meat like chicken, pork and beef,
- and kidney beans.
3. Eat the right meals
Each of your meals should be At least one source of protein and fat as well as low-carbohydrate vegetables contain. Food with healthy fat are:
- Vegetable oils like olive oil, canola oil and sesame oil,
- flax seeds, sesame seeds,
- nuts, z.B. Walnuts
- and high-fat fruits such as avocados or olives
And with these Low-carb vegetables you’ll never go wrong:
- and celery.
They also contain few calories. Help yourself to!
4. Eat slower
If you eat slower, you automatically eat less. The feeling of satiety occurs only after approx. 20 minutes of. So if you want to lose weight fast, you should eat your food Don’t gorge, but take it consciously.
5. Move more in everyday life
One Combination of sport and healthy diet has a positive effect on your weight loss success. If you do a full-body workout 2-3 times a week, you burn more kilocalories, build muscle mass, burn fat and consequently lose weight faster.
But not everyone has time to exercise several hours a week. You don’t have to make a weekly plan. Set up a workout plan. There are a few tricks for sporty people and busy people to move more in everyday life:
- Do chores: Vacuuming, washing windows and mopping can make you sweat quite a bit. Not only will your home benefit from a big clean, but so will your figure. A real full body workout!
- Always take stairs instead of elevator and escalators.
- Go on foot to the nearest bus station.
- Walk to the grocery store or get on your bike.
- Use waiting time while cooking or brushing teeth to do small exercises for your muscles: Squats or calf raises you can do comfortably standing up.
6. Do not drink alcohol
That alcohol is bad for health is no secret. What many do not know: Most alcohols are true Calorie bombs. A glass of red wine (0.2 l) contains approx. 150 kilocalories, a glass of Kolsch or Pils (0.3 l) approx. 130 kilocalories and a bottle of alcopops (0,33 l) ca. 200 kilocalories. Mixed drinks contain a lot of kilocalories as well as a lot of sugar, which in turn raises your insulin level (see point 1). Alcohol is an absolute no-go if you want to lose weight fast.
7. Try fat killer foods
Yes, there are some foods that act like fat killers. Apple cider vinegar is considered a fat killer: it curbs your appetite and boosts your metabolism, which means you burn more body fat. Drink a glass of water with two tablespoons of apple cider vinegar right after you get up. Also hot spices such as chili, turmeric, ginger and pepper support you in losing weight, because they stimulate the digestion. Mix these fat killers as you like with your food. Also Coffee is a fat killer as it speeds up your metabolism – but without milk and sugar please!
8. Drink a glass of water before every meal
If you suddenly lose a lot of weight and radically change your diet, you need to give your body enough fluids. Otherwise, it can lead to circulatory problems, concentration problems and a slowed metabolism. Moreover: If you drink a lot, you are less hungry. A study by Virginia Tech University has shown that you can save up to 90 kilocalories per meal by doing this. Drink therefore 30 minutes before each meal a large glass of water.
Lose weight fast: Here’s what you should consider
As you can see, you don’t need a strict weekly plan or a classic diet program. Above all, pay attention to your calorie deficit and a combo of exercise and diet. But keep in mind In the long run it is healthier to change your diet permanently. You may lose weight fast in a week, but if you go back to old eating habits afterward, you’ll end up back at your old weight sooner than you’d like.
also ask yourself, Why you want to lose weight fast with a diet in the first place. Is your goal to please others? Then you should reconsider your intention. If you feel totally uncomfortable with your weight, however, nothing speaks against a healthy (!) Weight loss with our tips.