Lose weight fast. Lose at least 10 kg in 2 weeks and do it without hunger. Sounds like a fairy tale? Let’s take a look at what’s really in it and how it works exactly.
Here you will learn..
- … how to lose weight exactly works
- … why losing weight is not the same thing how to burn fat
- … how much you lose in a week and in a month of Lose weight can be
- … how much you eat per week and per month Burn fat can
- … like the most effective tips to look fast fat loss
How to lose weight – the most important facts in a nutshell
There’s one fact you can’t get around, no matter what strategy, food or system you choose: You need an energy deficit. And what does energy mean? It is what virtually all your actions (including thinking) are supplied with.
This article incl. more valuable tips you can also listen to as a podcast episode.
Generally speaking, we measure energy in kilocalories and depending on the activity, we need more or less energy to perform that activity.
When you run an energy deficit, it means our body has to attack its energy stores. But if you now think that it immediately goes to the fat, I can disappoint you: Our body is a highly efficient machine and to have to immediately go to the fat reserves every time would simply be very inefficient and it would also take too long. Why? Because it is the slowest way to get energy.
Imagine you set out for a sprint and the energy for it would be supplied from your fats. The sprint would be five times through until your body has even begun to tap the energy from your fats.
So if the energy does not come (only) from the fat reserves, then where from?? And if there are different energy suppliers, doesn’t there have to be something like an "energy supplier order" as well? This is how it is.
The order is as follows:
1. If we still have energy in our blood, that is the first thing to be used up. Energy in the blood? What should this be? You guessed it: Sugar&. Sugar, by the way, is always the form into which energy is converted before it is used.
2. Our glycogen stores: These are our short-term energy stores, which are more pronounced, especially in athletes. Glycogen is a storage form of sugar and it is stored directly in our muscles (and liver). So it can be tapped directly when it z.B. needed for a sprint.
By the way, up to this point, these are also the energy sources used in activities with reduced oxygen uptake (z.B. sprinting or other very intense activities where you can’t continue breathing normally).
3. Proteins and fats. You read that right: Our body also uses its valuable muscles in case of an energy deficit. When we simply lose weight, muscle is usually lost in the process (or more accurately: Muscle mass is lost, the number of muscles is always the same).
So if you go into an energy deficit (calorie deficit, you eat less or exercise more), your body goes through this energy-supply chain.
Only when he has reached the bottom – and this can take several days depending on the deficit – fat is burned (and/or proteins).
Important additional info
Glycogen in particular binds many times more water to itself. This means that all the crash diets and advertising promises of "lose 4 kg in a week" are unfortunately also supported by our body.
Weight fluctuations due to water in and out can average 0.5 to 2 kg and in extreme cases up to 5 kg.
However, it is not fat that is burned in the process! This means that the water that is released at the start of the diet is also stored again at the end of the diet.
You want to learn more about water retention and how you will lose it? In our article 11 dehydrating foods – How to get rid of water retention you will learn more about!
If your goal now is to understand how to not only lose weight fast, but more importantly burn fat fast: This is where we go from here& .
How to lose fat – Not to be confused with lose weight
Let’s say Fritzi, highly motivated, weighs 75kg, is 30 years old and female, wants to burn 1 kilo of fat. She already knows, as a diligent and avid Monster Fitness reader Fat burning only starts after about the first week of fasting. But how does it continue from there?
Fritzi knows: 1 kilo of fat consists of 7000 calories.
A daily calorie deficit of 700 calories created through diet is pretty neat, and it would take 10 days to lose 1 kilogram of fat. Now does this really mean that Fritzi would have to save 7000 calories to burn 1 kilo of fat?
The answer is that it needs to conserve even more of. Because during fasting, our metabolism shuts down easily Down. Some claim the metabolism completely shuts down after a certain level, others say you only burn 50% if you run a calorie deficit.
Change of the metabolism by fasting
The reality is far from it: The metabolism only increases by approx. 10% back when we go into a fasting phase. And this is only true if we lose weight through our diet, not exercise. If your energy intake remains relatively the same, but you do much more exercise, your energy metabolism does not suffer a malus.
One hour of jogging at a fast pace means approx. 650 calories. This would give them approx. 100 grams of fat burned.
If Fritzi now believes that 100 grams of fat is little, then it’s time to illustrate this for once.
Maybe you have butter in the fridge? For example, these 250 gram packs? Now imagine that (almost) half of it was burned during a run. Not bad, or?
More on the topic:
Lose weight fast – This is possible to the maximum
Maybe you know Christian Bale? This is the 1.83 m tall actor, who was chosen for his film role (for The Machinist) lost from 82 kilos to 54 kilos, that is 28 kilos, within 4 months.
This is maximum in practice. I’ve interviewed umpteen severely overweight people so far and followed and accompanied far more and no one has ever come close to this weight loss, which of course is also very unhealthy.
His diet? Every day..
I wouldn’t call it realistic anymore, because Christian Bale is known for being very fanatical about his roles. Not to mention that this was for a movie reel and under expert observation.
If you look at a picture of him, you’ll notice that he in no way achieved an aesthetically pleasing or healthy figure: The point was to play an emaciated character, and he managed to do that.
One thing is clear: Christian Bale has managed to lose weight in such a way mainly due to a high motivation. If you want to know how to effectively achieve your goals and how to manage to stay motivated, check out our guide:
So let’s return to reality. What is the maximum possible (and still healthy) for US??
Lose weight fast in a week – that’s the maximum you can do
We should distinguish here again between: Burn fat and lose weight. It is far from the same (as explained above).
You can lose several kilos in a very short time (from one day to the next) and not lose a single gram of fat. Just as quickly, however, you’ll put it on again.
Accordingly, it is quite possible to lose 5 kg or more in one week. You start a crash diet, increase your water intake, and turbo-drain your glycogen stores. Shortly before the end of the week you drink very little and thus achieve maximum dehydration (for the short time).
If you want to lose weight healthily and look aesthetically pleasing (not emaciated), I think we may include two important factors:
1. The total nutritional needs of your body, especially the micronutrients.
2. The Preservation of your firm body tissue (of your muscle mass, you want to look strong and fit, not skinny or emaciated).
How to lose weight fast AND burn fat?
If you now know these two factors, let me tell you another big secret: Our health isn’t really about eating enough at all. Or take in enough calories. In fact, our body does not care how many calories we consume. And: Our muscles don’t care either!
It all depends on the nutrients.
You could eat 3000 calories, but still starve your body nutritionally. Here’s a little comparison:
And it works the same way the other way around: you can manage to provide your body with all the essential nutrients with very few calories. Here I recommend the book of Dr. Nadja Hermann "fat logic", in which she reveals the most important myths about it scientifically and humorously.
In practice, severely overweight people seldom lose weight with the generally estimated 500 calories (daily deficit). We are talking about people here (and I used to be one of them) whose motivation is absolutely in the basement and who are (usually) addicted to eating. There must be something more than the "clean" 500 calories per day. Here’s where hard-core, visible progress and a rocket launch are more than helpful, almost necessary.
More on the topic:
- The sight of the donut will give you a craving right away? These 8 tips show what you can do about it!
- Once again no idea what you should cook? In our post Healthy dinner to lose weight – 16 delicious recipes you are guaranteed to find something!
How much fat can we burn now – keeping in mind the two factors of health and muscle mass?
How to lose weight quickly and effectively – maximum fat burning per week
Let’s get back to Fritzi. 30 years young, weighs 75kg, is 170 cm tall. Your total daily calorie requirement is approximately 1800 calories. Let’s assume that Fritzi would do the maximum possible, a zero diet, how long would it take her to lose one kilo of fat (and assuming that the glycogen stores are already empty)??
1 kilo of fat has 7000 calories.
7000 calories / 1800 = 3.88
If Fritzi didn’t eat anything, it would take her 4 days to burn off that kilo of fat. 4 days! If nothing is eaten (which is of course impossible)!
Now you have about an estimate of how much reality is behind when someone regularly posts on Instagram that he/she is losing 2-3 kg per week.
But what if someone is very sports-minded and also does a lot of sports??
Let’s assume a calorie intake of 800. It’s tough, but it’s absolutely possible (even over a long period of time) if (!) you cover all nutrients.
1800 – 800 = 1000 calories saved daily through diet.
Now you exercise every day for two hours for approx. 1200 calories. This gives you a daily calorie deficit of 2200 calories.
7000 / 2200 = 3.1 days to burn one kilo of fat.
Per week this would be 2.25 kilos of fat, which is really extremely much. I haven’t made it on such a calorie deficit myself, and I only know of two people who I know have a similar fat(!)weight loss achieved:
The former bodybuilding world champion Poli Moutevelidis (once documented this over 10 days and lost 3 kilos of fat in that period) and a friend who did 3-4 hours of sports every day at a medium calorie deficit.
Effective weight loss – maximum fat burn in one month
Assuming Fritzi would really continue the above workload, she would burn up to 9 kilos of fat in a month.
But as already described above: This is very difficult (although not impossible).
A more realistic goal is 1 kilo of fat per week and thus 4 kilos of fat per month. This requires also not little: 1000 calories would have to be saved daily. If you save 700 calories every day through diet and additionally jog for half an hour, you’re well in the frame.
Another recommendation on this: I highly recommend you get off to a rather radical start to create strong motivation by making great progress. Especially the first weeks are very important and usually decide if we stick to it or not.
For example, this may look like you take in only 500 calories a day for 3-4 days and then slowly ramp up the calories. In the first days after starting the diet, our glycogen stores are still filled and it is much easier for us to do without food than in the course of further fasting weeks.
On this topic, there is also a podcast episode "The most important nutrients for maximum fat burning", which contains more valuable info.
Calculate your calorie needs now:
You want to know what your basal metabolic rate and daily calorie needs are? Then calculate both now with our calculator!
The following calorie calculator is based on the Mifflin-St. Jeor formula:
(10 * body weight in kg) + (6,25 * height in cm) – (5 * age in years) – 161
(10 * body weight in kg) + (6,25 * height in cm) – (5 * age in years) + 5
This is the most up-to-date and realistic formula for calculating the basal metabolic rate. To calculate the exact total calorie requirement, you would need some more data (e.g., the number of calories eaten, the number of calories consumed, etc.).B. the exact daily schedule with all METs to all activities), but this calculator gives a good starting point in the given framework.
A detailed calculator can be found in the Monster Fitness app – just select the activity there and the program will do the rest.
Let’s say you want to know what you need to watch out for in terms of training and nutrition in order to burn the maximum amount of fat, how does it look like??
Lose weight quickly and healthily and build muscle at the same time – Is that really possible??
It is possible and it is not rocket science. As written above, our body does not need calories in the first place, but nutritional values.
If you really want to lose weight fast and healthy, and even build your muscles, pay attention to the following essential nutrients:
Unsaturated fatty acids
We don’t need fat, we need unsaturated fats. Saturated fatty acids are not better or worse than sugar, which is converted into fat.
If you really want to save calories efficiently, you only need the fat that really supports our body, and that is unsaturated fatty acids.
I highly recommend you to go for fat rather than carbohydrates, as fat triggers our appetite much less. Eat ca. 20% of your energy needs in fat, which is mostly unsaturated fatty acids (fish, nuts, olive oil…)
- You want to know more about healthy and unhealthy fats? In the article Fats – 7 important aspects you should know about.
By far the most important macronutrient if you want to lose weight and get crunchy.
Protein has it all: It provides the building material for muscle building, needs the most energy even in proportion to its own calories to be metabolized at all (yes, even that needs energy) and brings the most effective satiety in proportion to its calories.
You may consume 60-80% of protein during the fasting phase to make it as easy as possible for you. If you don’t want to lose weight but want to build muscle: 2g per kg of body weight.
Carbohydrates/sugars are largely cut, as they only stimulate the appetite and don’t really provide nutrients. The only exceptions are vegetables and high fiber carbohydrate sources.
By the way, vegetables are the best choice to stay full, to consume few calories, but at the same time to supply the body with nutrients. A simple rule of thumb is to fill your plate 80% with vegetables (as much as you can, you just can’t go wrong) and 20% with low-fat protein sources.
Vitamins, minerals and trace elements
Just eat enough vegetables again and again and alternate that a little bit. Be careful with fruit: If you really want to lose weight very effectively, fruit is counterproductive, because it contains too much sugar. Exception: low-sugar fruits such as any berry varieties.
Another easy way to provide you with all-around micronutrients is to take supplements, which do make sense, especially during periods of fasting with a severe calorie deficit.
To Dr. To quote Nadja Hermann: "The biggest difference between a glass of cola and an apple is a tablet of vitamin C"."
Personally, I take a roundup of micronutrients every morning (in a powder) to really cover all nutrients every day (preferably from the beginning of the day). Important: Make sure that you only choose supplements that combine vitamins (and minerals). Individual vitamins are not very helpful, because most of them are only effective in combination with other vitamins.