Lose weight fast: melt the pounds with these tips

You should be able to lose weight quickly! Preferably without dieting, without hunger, without sports and without other torture or other renunciation. There are many tips for this. However, if you want to lose weight fast, you can’t avoid a little discipline.

However, there are a few tricks and tips that can make it much easier to lose weight quickly. We’ve collected them for you and at the same time clear up all the nonsense you usually read on the subject.

How to lose weight fast?

Many diets advertise that you can lose as much weight as quickly as possible with them. Five kilos in a week, ten kilos in two weeks . All this reads quite well, but does not work or not in a healthy way.

Many diets do lose weight. Often, however, this is not fat, but simply lost water.

In order to lose weight as quickly as possible and also maintain the new weight for as long as possible, there is no getting around one thing: your daily calorie intake must be less than your daily calorie requirement.

Lose weight quickly: a woman with a tape measure

What is the daily calorie requirement?

Daily caloric needs depend on age and gender: younger people have higher caloric needs than older people, and men consume more per day than women do. This is called the basal metabolic rate. This is the amount of calories you consume when you’re not active. The body then uses the kilocalories to ensure the vital functions of the body.

A forty year old woman, for example, needs only 1.900 kilocalories, while a man of the same age needs about 500 kilocalories more, namely 2.400 consumed as a basal metabolic rate.

In addition, there is the so-called power metabolism. It is the amount of kilocalories needed for physical activity such as walking, standing, sports, but also any other activity. The total requirement of a person is the sum of the basal metabolic rate and the power metabolic rate.

For example, a person with a desk job consumes about one and a half times the basal metabolic rate per day. For farmers or high performance athletes it can be double or even two and a half times that amount.

So if the forty-year-old woman mentioned above wants to lose weight quickly – and let’s just assume she has a desk job – she must eat below 2.850 kilocalories per day remain. A man at the same age and in the same occupation can take in altogether somewhat more, may its limit of 3.600 kilocalories, however, also not exceed if he wants to lose weight.

Daily calorie requirements for men and women

Lose weight quickly without exercise

As mentioned, losing weight comes down to consuming more kilocalories than you take in. You therefore make it much easier to lose weight if you exercise more. Especially if you want to lose weight fast, this is a good way to convince the pounds that your hips are not the ideal place to be.

It goes however also without sport. Then it depends above all on what you eat and when. A low-carbohydrate diet (also known as ➤Low Carb) with lots of protein helps you stay full for a long time. It also helps if you drink a lot of water throughout the day. This is how you can lose weight and reach your dream weight even without exercising. Tips for a particularly ➤protein-rich diet can be found here.

More recommendations on how to lose weight healthily without slaving away, we have collected for you here: ➤Lose weight without exercise

Lose weight quickly with the right diet

Lose weight fast with sports

Sport makes it easier to lose weight, because it increases your metabolic rate. Conversely, this means you can eat a little more and still lose weight.

If physical exercise is not really your thing, it is worthwhile to do exactly those sports in which you burn as many kilocalories as possible in as short a time as possible. These sports belong to it:

  • Running
  • Walking
  • Swimming
  • Crossfit
  • Cycling
  • High Intensity Interval Training (HIIT)
  • Boxing
  • Tae-Bo
  • Step Aerobics
  • Spinning

Lose weight fast: 5 kilos in one week?

It is always better to lose weight slowly and bit by bit. If you still want to lose as much weight as possible within a week, there are some tricks that can help you lose about two to five kilos in seven days.

It is important to know, however, that rapid weight loss usually means that you do not lose fat, but mainly water in the first few days. Such extreme diets also lead in many cases to the onset of the yo-yo effect. This means that you will gain weight again after losing it, and thus ultimately weigh more than you did before the radical diet.

If you still want to try it, maybe the ➤Cabbage soup diet is something for you. You can eat as much soup as you like every day. So hunger does not arise. (For more tips on how to lose weight without hunger, click here.) On some days, other foods such as fruit or vegetables are allowed. The massive calorie deficit then causes the pounds to tumble very quickly.

Lose weight quickly with or without sport

Lose weight fast, no matter how unhealthy it is?

The desire to lose weight quickly is understandable. To take thereby no consideration of the health, can avenge itself however. These consequences are possible:

  1. Muscle loss
    If the scale shows less, it does not necessarily mean that you have lost fat as desired. Quite a lot of weight is lost through excreted water as mentioned above. But there is another reason for rapid weight loss: if you lose weight too fast, you lose muscle mass. On the one hand, this takes away your performance, but on the other hand, it has another negative effect: muscles consume calories. The more pronounced the muscle mass is, the higher the basal metabolic rate is. If you lose a lot of weight through muscle mass in a short time during a crash diet, your basal metabolic rate will also drop. You can then consume even fewer calories in your diet if you want to lose weight.
  2. Slower metabolism
    If you consume significantly fewer calories than usual, your body will notice this very quickly. Quite likely, it then switches to an emergency mode and adjusts the metabolism. It runs then as a rule clearly more slowly. This means that it can utilize the kilocalories it takes in better than before. This slows down weight loss and poses another danger: If you take in more energy through your diet after the crash diet, your organism utilizes it better and thus increases the risk of new fat deposits.
  3. Risk of gallstones
    Experts also assume that very rapid weight loss can lead to gallstones. When you eat fatty foods, the gallbladder secretes juices that aid digestion. A radical diet puts the body in a state of emergency. More cholesterol is then released from the fatty tissue. The cholesterol level increases. At the same time, less bile acid is excreted. This increases the risk of gallstones.

Possible side effects of losing weight too fast

In addition to the o. g. Dangers can occur further negative effects, if you want to lose weight fast. This includes:

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