Lose weight fast – the 17 best tips and tricks for quick successes

Woman could lose weight quickly

If you want to lose weight fast, you have to consider some important factors, so that the whole thing remains healthy and does not lead to the yo-yo effect.

In this article I will show you how to get rid of excess kilos quickly, without having to go on a restrictive diet or starve yourself.

More specifically, today you will learn the following things:

Which diets are absolutely unsuitable if you want to lose weight fast, because they lead to muscle loss instead of fat loss.

Which is the most important factor for a fast weight loss.

Why protein is so important for your success and how many grams of it you should eat per day.

Why poor sleep and stress can destroy your success.

How you can lose weight quickly even without exercise and what you need to consider in your diet to do so.

The basics

Woman could lose weight quickly

When it comes to fat loss, losing weight fast is, so to speak, the supreme discipline.

This is mainly due to the fact that the procedure must be planned all the better, because mistakes can have various consequences.

But there is also good news!

It is definitely possible to lose weight quickly and successfully if you follow the tips and tricks below.

Lose weight fast tips

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Large calorie deficit

Thanks to scientific studies we now know that the calorie deficit is the only factor that leads to fat loss. (1) At the same time, the deficit also determines the speed with which we lose body fat.

To lose one kilogram of body fat, you need to eat about 7000 calories less than your body consumes. Of course, in order to lose weight quickly, this amount must be saved in the shortest possible time.

To know how many calories you should eat per day, you must first determine your calorie consumption. The best way to do this is with an accurate fitness bracelet*.

Alternatively, you can also use a calorie calculator from the Internet. Keep in mind, however, that calorie calculators only provide approximate values and are usually much less accurate than a fitness wristband.

Once you have calculated your calorie consumption, you can determine how many calories you should eat per day. To do this, you simply multiply your consumption by 0.65 to 0.7.

This means that you will consume 65% to 70% of your daily energy consumption and will automatically have a large calorie deficit.

In phases, i.e. not permanently, the deficit can even be increased up to 40%. However, this is more suitable for people who are already experienced and can cope well with such a low calorie intake.

How fast can you lose weight at all?

Many dubious diets and magazines promise a weight loss of several kilograms per week. That such statements are not tenable, is hopefully clear to everyone.

In the beginning, depending on your initial weight, it is possible to lose several kilograms in a week. But this is largely water and not fat.

You can really lose more than 1.5 kilograms of body fat per week only under extreme conditions. Because in order to achieve this, a calorie deficit of more than 10 would already be.000 calories per week necessary. This would mean that one would have to save a little less than 1.500 calories per day, which hardly anyone can do.

Especially for women with a low energy consumption this is simply impossible. Men, who usually have a higher calorie consumption, have it a little easier here.

High protein intake for maximum muscle protection

One of the worst mistakes you can make when trying to lose weight quickly is to eat too little protein.

This is actually quite simple.

Protein protects our muscles from breaking down when we lose weight. (2) If we eat too little protein and at the same time have a high calorie deficit, our body will not only lose fat, but also muscle.

This is of course to be seen negatively and can definitely be called unhealthy in severe cases. Because of a daily routine characterized by office work, most people today have too little muscle anyway. A circumstance, which can become critical in particular in the age. (3)

When losing weight, protein also has additional effects. Thus, it is the macronutrient that boosts the metabolism the most and satiates the best. (4, 5)

For these reasons, you should always keep an eye on your protein intake and take in enough of it.

A good basic rule for healthy people who take in enough fluids is 1.5 to 2.0 grams of protein per kilogram of ideal weight per day. People who do a lot of sports should tend to the upper end of the range. People who do not do any sports, rather at the lower end. (6, 7)

On Lecker Abnehmen you can already find a detailed table with the 159 best protein-containing foods.

High fiber and vegetable intake

To ensure that you lose weight not only quickly but also healthily, it’s important to make sure your vegetable and fiber intake is high enough. Because the fiber makes you less hungry (8) and through the vegetables you also take in valuable micronutrients.

According to the German Nutrition Society (DGE), a good guideline for daily fiber intake is at least 30 grams per day. (9) For vegetables, I recommend 500 to 800 grams per day, depending on individual tolerance.

The high vegetable intake is definitely something you need for rapid weight loss in my opinion. Only those who eat a lot of food with few calories per 100 grams will achieve a large calorie deficit over a certain period of time and lose weight really quickly. (10)

Essential fatty acids

The last important basis is the sufficient supply of essential fatty acids. This group of fatty acids includes the omega 3 fatty acids and the omega 6 fatty acids.

The most valuable omega 3 fatty acids are found in fatty sea fish, such as salmon, mackerel or herring. They have an anti-inflammatory effect and can possibly also support the weight loss process. (11, 12)

Omega 6 fatty acids are found primarily in foods such as nuts, vegetable oils and some animal products. They have a pro-inflammatory effect, but are also vital and must therefore be taken in sufficient quantities. (13)

Of the omega 3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), you should consume 250 milligrams per day according to the Austrian Society for Nutrition (oGE). The omega 6 fatty acid linoleic acid should make up 2.5% of the total energy intake according to oGE. (14)

Suitable diets and nutrition

Thus, we would have discussed the most important basics that need to be considered in the diet.

In the following sections, we will take a look at which diets and diets are suitable if you want to lose weight quickly.

Overall, there are unfortunately many more unsuitable than suitable diets for this goal.

Intermittent fasting

One of the best ways to lose weight fast, in my opinion, is interval fasting. Also studies have already shown that it is a suitable strategy for fat loss. (15)

This very much restricts calorie intake for a certain period of time, making it easier to reach a high calorie deficit.

Intermittent fasting also has positive effects on our health. (16, 17)

You can find the complete guide to the three hottest interval fasting methods and many tips here.

Low carb diet

Thus, a low carb diet is virtually automatic in this endeavor. However, you don’t have to rely on the old rule that says you can only eat foods with a maximum of 10 grams of carbohydrates per 100 grams. It is much more important to keep an eye on your daily calorie and macronutrient intake.

IIFYM with the 90 to 10 principle

IIFYM is English and stands for "If It Fits Your Macros". Translated it means nothing else than "If it fits into your macronutrients".

In recent years, this diet has experienced a real hype, because it allows you to eat basically healthy and still treat yourself to something.

With the 90 to 10 rule, IIFYM’s concept is simple: reach your daily targets for calories, protein, carbs, fats and fiber. Consume an additional 90 percent of your calories through healthy, largely unprocessed foods. You can use the remaining 10 percent to treat yourself to whatever you feel like.

So if a woman were to eat 1500 calories per day while losing weight, she would consume 1350 calories through foods such as whole grains, fruits, vegetables, legumes, fish, not too fatty meats, lean dairy products and nuts.

The remaining 150 calories can then be used for chocolate, ice cream or something else. However, it is important that you then really stick to the calorie target and do not eat a whole bar of chocolate instead.

Exactly for the reason IIFYM is also only suitable for people, who do not lose control in the matter of nutrition. If you know that you can’t eat chocolate or something similar because it will have an addictive effect on you, then don’t try this diet.

In addition to the 90 to 10 variant, there is also the same again with 80 to 20. This variant is rather unsuitable for the fast fat dismantling, since thereby also usually too few micro nutrients and ballast materials are taken up.

On our Instagram account, I recently showed what a week with the 90 to 10 rule can look like. I lost 1.2 kilograms, even though I had a little ice cream every day and even pizza one day.

Unsuitable diets and nutrition

In addition to the two diets I just mentioned, there are unfortunately numerous others that are absolutely not suitable for losing weight fast.

These include, above all, diets that focus on one food and at the same time eat far too little protein. This leads not only to a suboptimal supply of micronutrients, but also to muscle loss.

To go through all the diets would go beyond the scope of this article. Therefore you find a listing afterwards.

Unsuitable diets and diets include:

All other diets and nutritional forms that focus on one food and the important basics we discussed in the beginning can be neglected.

Lose weight quickly with these diet tips

Since diet is always the most important factor in losing weight, below you will find a compilation of the best tips and tricks. By making these small changes you will manage to save calories, avoid hunger and make the process healthy.

Drink half a liter of water before each meal

This simple trick will make you feel much more satiated by the meal that follows. (19) In addition to this, you already cover a medium to large part of your daily fluid requirements.

Also in a study it could be shown that this procedure can have enormously positive effects. The participants who drank half a liter of water before eating lost an average of almost two kilograms more weight. And this within a period of 12 weeks. (20)

Our body also needs energy to heat the water. It is now known that half a liter of water increases energy consumption in the hour after by about 5%. (21)

Of course, you should not drink too much water when losing weight, because this can become unhealthy and in the worst case even be unhealthy. Also make sure that you do not drink cold liquids too fast.

Replace sugar with erythritol or sweetener

By now, almost everyone knows that sugar is nothing but empty carbohydrates. For this reason, there are now many substitutes that can be used to cut calories and lose weight faster.

A suitable sugar substitute is, for example, the sugar alcohol erythritol*. It does not contain any calories and is therefore often used in low carb diets.

In addition, you can also use sweeteners such as sucralose. In fact, it is now known that this sweetener is very safe and the amounts normally consumed do not have any harmful effects on health.

Various poorly researched magazines and newspapers have been spreading lies about various sweeteners for a long time. Because nowadays even the European Food Safety Authority (EFSA) writes that sucralose is a safe sweetener. ( 22)

By the way, the same applies to aspartame, even if untruths are still spread about this calorie-free sweetener nowadays. (23)

Avoid sugary and caloric drinks

If you drink one liter of fruit juice or lemonade per day, you will consume 400 to 600 calories more. The consumption of sugary drinks has also been repeatedly linked to an increased risk of type 2 diabetes. ( 24)

If you want to lose weight fast and eat healthy, you should use these calories for other foods. Go for foods that provide you with high quality protein, micronutrients and fiber.

Overall, you should drink mainly water (optionally with lemon), unsweetened fruit and herbal tea, coffee (black or with a little milk) or other very low-calorie beverages.

If you really need something sweet tasting, a light drink is fine too. However, do not overdo it with these drinks.

Consider if you really need breakfast

Eat right after you get up? Do you really feel hungry then?

If not, then you should consider skipping breakfast, thus doing interval fasting and having more calories available later on.

The myths that breakfast will boost your metabolism or help you lose weight have long been disproven by studies. (25) So there is no reason to stick with something that was invented by the food industry to promote products.

Check your progress and don’t lie to yourself

So that you know that you are making rapid progress, you must of course check it out. And with the right methods.

Here I can recommend you two methods in particular:

1.) Correct body weight determination by means of scales

You should stand on the scale several times a week and record your weight. Make sure you always weigh yourself right after you get up, after you go to the bathroom, and before you eat or drink anything. This is the only way to get truly comparable results.

Also, if you are a woman and have not yet had menopause, you should always compare only the weight of each week of your cycle with the same week of the previous cycle.

So, for example, you take the weight from week 3 of the current cycle and compare it to the weight from week 3 of the previous cycle. Because the period can lead to heavy water retention, the results at the weighing are only meaningful in this way.

2.) Honest comparison photos

In addition to body weight measurement using scales, honest comparison photos are also a good tool to measure progress.

You should always make sure that you don’t lie to yourself and always take the photos in the same light and from the same angle.

Resist temptation and persevere

Normally, I’m of the opinion that when you’re trying to lose weight, you should also treat yourself to something once in a while. If you want to lose weight quickly, however, the whole thing looks a little different.

Because this is usually only a few kilograms that you want to lose. And that’s when you should learn to say "no" to say and to remain strong.

If you sin two or three times a week, you may well lose only 0.5 kilograms a week. But that would no longer be fast, but rather slow.

Therefore, during this phase you should also learn to specifically say "no" to food to say and thereby achieve faster progress.

Trick yourself with smaller plates

An interesting study found that participants consumed an average of 52% more calories when given a large plate at an Asian buffet. (26) A considerable amount!

You can use this knowledge by using smaller plates yourself. This makes the portions look bigger and tricks your psyche into taking in fewer calories and feeling less hungry.

Eat slowly and chew well

Do you often gobble down your food and don’t really feel full and satisfied afterwards?

Then maybe someone has told you to eat more slowly.

The same is true if you want to lose weight quickly. For example, a scientific study showed that subjects who ate more slowly consumed fewer calories and were fuller for longer. (27)

Lose weight fast with sports

To lose weight quickly, exercise is not mandatory, but the best results can definitely be achieved through a combination of exercise and diet.

In the sections below, we’ll take a look at which types of exercise are best and what you should definitely look out for.

Strength training

If you want to accelerate fat loss, strength training is definitely the best choice. This is mainly due to the fact that strength training, along with high protein intake, is the most effective thing you can do against muscle loss. (28)

In addition to that, strength training also consumes calories, of course. Not quite as many as with endurance training, but the muscle-preserving effect is much stronger.(28)

However, if you want to lose weight fast and thus have a high calorie deficit, you should make sure that you keep an eye on the amount and intensity of your workouts.

For five sessions of weight training per week, your recovery will simply be too low with such a low calorie intake. You will then not really keep up with the regeneration and this can become problematic over time.

I therefore recommend that you do two to three sessions of full-body training per week. Of course, you should always make sure that you feel good and don’t overuse your regeneration capacities.

For a complete guide that covers all the important factors of strength training, click here. An effective training plan with 7 exercises that you can do at home or outside, you can also find on Lecker Abnehmen.

Endurance training

If you don’t enjoy strength training at all, or if you can’t do it for some other reason, then you should choose endurance training.

Here, too, two to three units per week are a good start. Depending on how intensively you do the whole thing, you can then increase your weekly workload a little more.

Lose weight fast without exercise

Fortunately, those who want to lose weight quickly without exercise also have some options. It is simply a few tips and tricks that can help you burn more calories in your daily life and accelerate fat loss.

Daily 10.Taking 000 steps

This tip is probably one of the most effective at all, if you want to lose weight without sports. In the meantime, the whole thing has even become a trend that has extremely positive effects on body weight and one’s own health.

Simply get yourself a fitness bracelet*, which also counts the steps you take every day. Then you make sure that there are at least 10 walks per day.000 are.

This sounds a bit much at first glance, but it is not. Many people already manage to do this without taking an extra walk.

But if, for example, you have a sedentary job and cover few distances on foot, then it may be that you still have to do a short round outside in the evening.

With this trick you will consume significantly more calories in total. Per day the difference is not extremely big, but over a few weeks you will save a lot of calories and lose weight faster.

In addition, the whole thing also has positive effects on your health and can have a relaxing effect. (29, 30) Practically, or?

Standing instead of sitting

An interesting study looked at the calorie consumption of sedentary and standing work. (31)

Overall, the researchers concluded that working while standing leads to an additional calorie consumption of 50 to 100 calories per day.

This may not sound like much, but over a few weeks you will save a few calories, which will result in faster fat loss.

If you have the possibility to work standing up, then you should use it.

Hiking and other outdoor activities in your free time

Also in the spare time one can consume more energy by various activities.

How about a hike to a nearby mountain or a bike ride, for example??

Just do what works for you and what you feel like doing.

The best tips and tricks for sports and exercise

That the diet is the factor that determines your success, we have already established earlier. But also in the movement you can optimize some things. Below you will find the best tips and tricks.

Do what you enjoy

One prefers to do weight training and the other prefers to go jogging. This is perfectly normal and okay.

If you really want to stick with sports for a long time, you should choose your sport well and select what you really enjoy doing.

This is the only way you will really follow through with your exercise program and achieve success with it.

In endurance training it is mainly the total energy consumption that counts

You may have heard that interval training is said to reduce fat significantly more than mid-paced endurance training. However, this statement is a myth.

When losing weight, it is always the energy balance that counts. If you consume more energy through endurance training in the medium pulse range, then you will lose weight faster than with interval training.

By the way, something similar applies to cardio on an empty stomach. In the end, it is the energy balance that counts and therefore the whole thing does not lead to a faster weight loss.

Watch your steps despite exercise

Remember the recommendation for people who want to lose weight fast without exercise?

The 10 suggested there.000 steps per day can of course also be done without any problems if you are already doing sports. Since walking can even promote regeneration, this trick is also ideal for athletes.

Optimize lifestyle and lose weight faster

In addition to training and diet, you can also optimize your lifestyle to see faster results when losing weight.

Sleep plays an essential role in losing weight

One factor that has extreme impact on your success when losing weight is sleep.

This is exactly what a scientific study shows. (32)

For example, participants who didn’t get enough sleep gained a full 0.8 kilograms in 14 days, even though they actually consumed more calories due to the reduced rest time. In addition to this, the lack of sleep also had negative effects on their satiety hormones and led to increased hunger.

Another scientific study also showed that poor sleep is associated with an increased risk of cardiovascular disease and metabolic disorders. (33) So you should pay attention to a good night’s sleep not only for the sake of losing weight, but also from a health perspective.

Reduce stress and lose weight faster

Stress also has a negative impact on our health and our weight loss successes.

From studies we know, for example, that increased stress levels lead to an increase in the stress hormone cortisol. (34) Elevated cortisol levels are associated with increased fat storage in the abdomen and also promote water retention.

If you want to lose weight quickly, you should consciously avoid stress and also use methods for relaxation. For this purpose, for example, the already mentioned walks in nature and meditations are suitable.

Conclusion

When it comes to losing body fat, losing weight fast is the supreme discipline. But if you go about it with a sensible plan, you can definitely achieve impressive results.

What about you? Have you ever tried to lose weight quickly and have you succeeded?

And which of the tips above will you implement first?

Leave a comment now! This also applies if you have a question or want to give me feedback on this tutorial.

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