Lose weight fast – the healthy weight loss guide

At Upfit, Janina is responsible for posts about nutrition and creating new recipes.

Lynn Erdmann (B.Sc. ecotrophology)

At Upfit, Lynn is responsible for contributions in the area of dietetics, weight loss and dietary changes.

healthy slimming

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Your dream date is getting closer, but you don’t fit into the little black dress anymore? And then the next summer vacation is just around the corner, however, your Beachbody not yet ready? We have all experienced a situation where we want to lose as much weight as possible Lose weight fast wanted. On the Internet you can find numerous tips, tricks and miracle diets to rapid weight loss. But what is the fastest way to lose weight?

In this article you will learn how to win the game against time. We enlighten you around the topic of healthy and fast weight loss and give you helpful tips for everyday life.

Lose weight fast – What to watch out for?

upfit fast slimming tips

At the beginning we would like to clear up with one of the largest errors for fast removing: Starving is not an option! Who goes on hunger strike harms not only his body and psyche, but especially the rapid weight loss process.

If you starve yourself, you eat fewer calories, but you also deprive your body of important micro- and macronutrients and do not provide it with new energy. Besides Physical consequences such as concentration problems, headaches, fatigue and weakness attacks, the body shuts down the entire metabolism. In former times an important survival mechanism, today rather counterproductive if one wants to lose weight fast.

By the way, this is also the reason why many crash diets fail. The fast weight loss is usually caused only by Loss of water and muscles. In the end, the yoyo effect sets in and in the end you have more kilos on the scales than when you started losing weight.

Back to the Roots – The problem with losing weight fast

The fat deposits that we find annoying and want to get rid of quickly, our body gives up only reluctantly. If we start starving, our body shuts down the entire metabolism and goes on the back burner. The reason for this lies in our nature and goes back to the Stone Age, when we were still hunters and gatherers.

Back in the day, you couldn’t just go to the supermarket and buy whatever you were in the mood for. Food was not always available and in part there were longer periods of hunger. So that our body is nevertheless fully efficient in such situations and we could escape the saber tooth tiger, it collects diligently energy reserves in the form of fat deposits.

In order to additionally reduce the body’s own calorie consumption, our body prefers to break down muscles instead of fat when there is a lack of energy. Our muscles need a lot of energy. Fat, on the other hand, only serves as an energy store and does not require any additional energy. Therefore, any rapid weight loss should include exercise to maintain muscle mass and boost fat burning.

How to lose weight fast

upfit how to lose weight fast

If you want to lose weight fast, you have to be in a calorie deficit. However, this must not be too large to avoid a yo-yo effect. If the calorie deficit is too small, it will be difficult for you to lose weight quickly. In order to maintain weight loss in the long term, you should definitely cover your basal metabolic rate. Therefore we recommend an a daily calorie deficit of 300 to 500 kilocalories. Our free calorie calculator helps you to determine your optimal energy needs to lose weight effectively and healthily.

To lose 1 kg of fat you have to eat approx. Save 7000 kcal.

Now that you your personal energy needs know to lose weight quickly, you only have to cover this with a balanced diet. You will find out which foods will lead you to your ideal weight in the course of this article. Our BMI calculator will help you determine your Optimal weight find out.

With the right eating behavior to lose weight quickly

upfit lose weight fast with eating habits

In order to lose weight fast, you should first of all become aware of your individual eating behavior. Stress or emotions can have a big impact on food intake. Our hormones are to blame for this, among others the stress hormone "cortisol" as well as the happiness hormone "dopamine.

  • Increases the blood sugar level
  • Influences fat tissue metabolism> Increases body weight
  • Influences protein metabolism> Reduces muscle mass
  • Conveys positive emotional experiences ("reward effect")
  • Increases blood circulation
  • Increases during stress and lack of sleep
  • Reduced sleep
  • Increases with positive stimuli

At Stress we release more of the hormone Cortisol increases your blood sugar level. Dopamine, on the other hand, makes us feel better again. The effect can be enhanced by drugs, likes on Instagram or even unhealthy food, among other things. Therefore, when we are stressed or sad, we like to resort to sweets to increase our dopamine levels again.

Although sweets are good for our mood, but rather counterproductive if you want to lose weight quickly. To avoid the constant reward mechanism and to be able to concentrate on the essentials again, some people swear by the so-called "dopamine fasting".

A Food Diary Can help you figure out whether you’re eating out of hunger, desire, or because of certain feelings. Afterwards you can target Develop strategies, to avoid cravings in between meals. Sports, walks or meditation can be just some of the ways to make you feel better distract yourself from snacks in between meals. You will get to know your eating habits better and healthy weight loss will be easier for you.

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