If you want to lose weight quickly and healthily, you need a clear head, because losing weight quickly is not that easy. We reveal 30 tips to help you lose weight quickly and a lot.
Most of us have probably asked ourselves how to lose weight . This wish becomes particularly urgent when summer comes, when you are invited to a wedding or when the next vacation is approaching. Then you want to lose weight quickly. Here you will find the most important tips and tricks that can be easily incorporated into everyday life and help you lose weight quickly.
# 01 – Drink plenty of water
Water is extremely important for our body as it is the prerequisite for many basic functions of our body. You should drink 2 to 3 liters of water a day. Sufficient fluids stimulate the body’s metabolism and thus help you lose weight faster. In addition, water also helps against feeling hungry. It is best to drink half a liter of water before you eat and you will find that your feeling of hunger goes away faster when you eat. If you are not used to drinking so much water, water can quickly become boring. There are many ingredients that can improve the taste of the water. Mint, ginger, cucumber or various berries are just a few ways to make the taste of the water more interesting.
# 02 – Refrain from alcohol
Most alcoholic beverages are not only high in calories, but also inhibit fat loss as the body is busy breaking down the alcohol. Above all, if you want to lose weight quickly, you should completely avoid alcohol while you are losing weight.
# 03 – Eat more vegetables
Most vegetables have very few calories in relation to their size and therefore fill you up faster due to the higher volume. A third of your daily meal should consist of vegetables. This not only helps you lose weight faster. It is also significantly healthier at the same time .
# 04 – go for a walk
If you want to lose weight quickly, you need a lot of exercise in everyday life. If you don’t like doing sports , you can go for a walk regularly. Many calories are not burned while walking, but especially after eating, the walk stimulates the metabolism. In addition, walks reduce stress and clear your head, because losing weight is above all a matter of the head.
# 05 Fruit instead of candy
Food cravings are the biggest enemy of losing weight fast. Head and body crave sugar and the chocolate bar is suddenly very attractive again. It is often enough to give yourself a little time and wait, because most food cravings will soon subside. If it is not possible otherwise, prefer the apple to the chocolate bar.
# 06 – stairs instead of elevator
If you want to lose weight quickly, you shouldn’t miss any opportunity for exercise in everyday life. Take the stairs instead of the elevator and remember your goals every time. That also strengthens motivation.
# 07 – More protein instead of carbohydrates
Protein saturates significantly longer than carbohydrates because the body has to use more energy for digestion. In addition, the body produces less insulin after the intake of protein, which is good for the fat metabolism. In order to lose weight, the ratio of fat, protein and carbohydrates is not the only important factor. Be careful not to consume too many calories overall.
# 08 – Skipping a meal
It doesn’t always have to be 3 meals. If you eat a balanced diet and pay attention to your macronutrient distribution, two balanced meals should be enough. The two meals can also be arranged in such a way that there is a break of around 14-18 hours between dinner and breakfast or lunch. If the body does not eat any food during this period, it slowly switches from burning glycogen (burning sugar) to metabolizing fat. That is the basic concept of intermittent fasting . If you want to lose weight quickly, you should try to get such a break in your diet .
Tip: By skipping a meal, you can easily increase the break between the last and the first meal and thus activate your fat metabolism. However, it is important that you do not eat any food during the fasting hours. Even the milk in coffee is enough to slow down the fat metabolism again. Find out about all intermittent fasting methods for losing weight here and find the method that suits you.
# 09 – No sugary drinks
Many drinks contain significantly more sugar than we think. What our body actually needs through drinks is liquid. If you want to lose weight quickly, you should switch to water completely.
# 10 – Sleep well and a lot
We regenerate in sleep and recharge our batteries for the next day. Those who have had a good rest are more concentrated and more balanced. The willingness to be active during the day increases and a lot becomes easier. Also the fight against food cravings. During restless sleep, the body also produces the appetite-stimulating hormone ghrelin, which promotes obesity.
# 11 – Use smaller plates
The size of the plate also affects our feeling of satiety. Studies on the topic of “influencing behavior through design” have shown that smaller plates unconsciously arouse the expectation in us that the food will fill us up much faster. Smaller plates can help you lose weight faster, but it should be clear that that won’t work with the espresso saucer.
# 12 – No snacks
Snacks offer many ways to cheat. If you want to lose weight quickly, you have also decided to lose weight more radically. In a balanced diet with 2 to 3 meals there is unfortunately not much space left for snacks if you want to lose weight quickly. The only exception would be a lot of sport. After exercise, the body is particularly good at breaking down glucose and protein. It is best to plan your workout so that you also have your meal afterwards. If you are exercising on an empty stomach and your next meal is even further away, then a post-workout snack is appropriate. After exercising, fruit is a great way to bring blood sugar back up.
# 13 – Avoid stress
Chronic stress in particular makes it difficult for you to lose weight. Stress causes the body to produce more of the stress hormone cortisol, which in turn slows down fat metabolism. Those who are balanced also make the many decisions about losing weight in everyday life much more rationally.
# 14 – bike instead of car
Another and often neglected way to bring more exercise into everyday life and thus lose weight faster is to get on the saddle instead of in the car. In addition, the bike is not only good for your figure, but also for the environment.
# 15 – Less carbohydrates in the evening
Carbohydrate-rich food increases blood sugar levels particularly quickly. As a result, more insulin is released, which is responsible for transporting blood sugar into the muscle cells. Since our muscle cells only work little or not at all in the evening and our body is set to rest, this energy is deposited in adipose tissue. Of course, if you want to lose weight quickly, that’s the last thing you want. If you eat less carbohydrates in the evening, you will lose weight faster.
# 16 – A quick workout in the morning
In the morning our carbohydrate stores are still empty and the body mainly relies on fat stores for its energy. A short and easy workout in the morning is therefore particularly effective for burning fat and losing weight faster. However, one should not overdo it. An overly demanding workout on an empty stomach can quickly lead to lack of concentration and increase the risk of injury.
# 17 – Relax
Losing weight quickly means stress for the head above all. In addition to chocolate and fast food, you should also avoid mental stress, as otherwise there is a risk of cravings. Consciously take time for yourself to clear your head. It could be a day of wellness in the thermal baths or a cozy afternoon on the sofa with a good book. Whatever helps you relax, do it.
# 18 – Go to the sauna
In the sauna, water is primarily taken off, but regular use of the sauna cansupport the diet . The special conditions in the sauna promote the purification of the body by sweating and at the same time stimulate the fat metabolism. No one can lose weight quickly by going to the sauna alone, but the combination of a balanced diet, exercise and regular sauna bathing can accelerate weight loss.
# 19 – skipping rope
Jumping rope is one of the most effective workouts and can be very useful in helping you lose weight quickly. Various studies on the subject of “jumping rope” have shown that rope training is far more effective than jogging. This is largely due to the significantly higher muscle tone in the motion sequences.When jumping, the whole body has to work. The nice thing about it is: by concentrating on coordination, you notice the effort much less.
# 20 – Don’t shop hungry
Hunger makes the shopping trolley full and then a few unhealthy things quickly end up in the trolley. By the way, researchers have also found that hunger when shopping does not only affect the consumption of food. The likelihood of buying other things, such as shoes, clothing or electrical appliances, increases when you go shopping.
# 21 – drink coffee black
Those who like to drink coffee and want to lose weight quickly should only drink their coffee black. Coffee with milk, cappuccino or latte macchiato are quite the sugar traps, even without added sugar.
# 22 – Lots of tea
Tea is a very good alternative to coffee. Even without sugar, teas are an easy way to add variety to the diet. Although tea is not a magic potion and melts the fat, some teas have quite slimming qualities that can support your diet in losing weight quickly. They boost the metabolism and calm the nerves. The classic slimming teas include green tea, ginger tea, peppermint tea, rooibos tea and mate tea.
# 23 – Cold showers
Cold showers remove heat and thus energy from the body. This is helpful when losing weight quickly, as the alternating bath not only strengthens the immune system, but also increases energy expenditure for a short time due to the heat extracted. The short overcoming of turning the tap to cold again at the end of the normal shower has many other advantages. Better blood circulation, improved sleep and faster regeneration after training are just some of the numerous advantages of contrast baths.
# 24 – Eat slower
It takes about 15-20 minutes for you to feel full. Whoever gulps down his food during this time does not give his body the opportunity to be full. This results in more calories being absorbed than would be the case with slower eating. If you want to lose weight quickly, you should take your time while eating and enjoy it, after all, eating is something beautiful. In addition, chewing a lot helps with digestion, because it starts in the mouth. The saliva takes care of the decomposition of the carbohydrates in the mouth. By extensive chewing you also relieve your stomach and intestines.
# 25 – Hidden sugar
Sugar is a very popular ingredient in the food industry. So popular that many foods are secret sugar bombs. In addition to lemonades and juices, almost all sauces are sugar traps. A look at the list of ingredients often doesn’t help, as the industry has come up with many cover names for the bad word. Dextrin, fructose, and glucose are just a few of the many new names for sugar. In order to lose weight faster and not fall for hidden sugars, the following rule of thumb applies: the more the food has been processed, the greater the likelihood that it will contain sugar.
# 26 – More fiber
Dietary fiber has a low energy density because it is largely undigested. Thus, they fill you up earlier and help you lose weight quickly. Even if the name is a bit misleading, fiber is anything but ballast for the body. Both soluble and insoluble fiber play a major role in the intestines and metabolism. Even if you do not want to lose weight, you should make sure that you have a sufficient intake of fiber.The DGE recommends at least 30 grams of fiber per day. Foods high in fiber include whole grains, vegetables, legumes, potatoes, nuts, and seeds.
# 27 – Throwing unhealthy food out of your home
Many have a place in their home where they can escape when they have cravings. If you want to lose weight quickly but still have 10 kilos of chocolate in the house, it won’t be easier for you. You make it easier for yourself if you don’t have unhealthy foods around when you diet. Provide healthy alternatives such as tea or fruit.
# 28 – HIIT workout
Interval training is an intense workout that quickly shows results. Intensive intervals alternate with short active breaks. These are designed in such a way that the organism cannot fully recover, which creates a strong training stimulus.The maximum oxygen uptake creates a certain afterburn effect, which also ensures increased calorie consumption after training. This in turn helps you lose weight faster. But the prerequisite is that you go to your limits during training. If you don’t sweat here, you’re doing something wrong.
# 29 – Fixed dates for sports
Especially those who don’t like sports have a hard time exercising regularly. If you find it difficult to get yourself up for training, you should plan your sport with fixed dates. Fixed times help develop routines. This can be, for example, a sporting date with a friend. Fixed courses in fitness studios are also good for your own routines in sports. If you want to lose weight quickly, you can support rapid weight loss through regular and effective training.
# 30 – Chewing gum for cravings
You should be prepared for food cravings. If a cup of tea or a walk doesn’t help, sugar-free gum can satisfy those cravings. Chewing gum can satisfy the desire to chew and thus help those with a sweet tooth to lose weight faster.
Lose weight quickly and healthily – The 3 pillars of weight loss
Losing weight quickly isn’t always the healthiest way to go, but if you pay attention to a few basics, you can lose a few pounds in a short amount of time.The following three pillars are fundamental for losing weight quickly, which above all does not harm your health.
# 01 – The Diet :
The most important pillar of weight loss is diet. If you want to lose weight quickly, you have to supply your body with less energy than it needs. In order to lose weight quickly and healthily, value must also be placed on the macronutrient distribution in the case of a calorie deficit, for example, so as not to lose muscles or develop deficiency symptoms. Macronutrients, or macros for short, are carbohydrates, proteins and fats. They are the basic building blocks of our diet because they provide us with energy and are important elements for our cells.
Monotonous diets are strenuous for the body and mind after a short time.Ideally, you should first choose the low-calorie foods that you will eat during the diet. This way you are more motivated and more likely to stick to your lightning diet. It’s also fun to try new foods.
# 02 – The Mental Attitude:
Above all, losing weight quickly is also a strain on the head. With the right mindset, you will stay motivated and take a lot of pressure off yourself. Above all, your own motivation for rapid weight loss plays a major role. Those who do the lightning diet for themselves, and generally see losing weight as an appreciation for their own body, are more likely to celebrate success than someone who really only loses weight for a single event or is not so dissatisfied with their own pounds themselves.
One should be aware that weight loss is always proportional to mass. This means that fatter people can lose more weight than thinner ones. This is mainly due to a higher energy consumption.
# 03 – The sport:
Unfortunately, you can’t run away from a bad diet. Losing weight quickly works primarily through diet. Sport can support this, but not compensate for it. If you want to lose weight quickly and effectively, you should also do intensive sport based on a balanced diet. The WHO recommends adults between the ages of 18 and 64 to do about 75 minutes of intense exercise a week. For additional health benefits, such as losing weight, the WHO recommends 150 minutes of intense exercise a week . This is especially true for people who are not on a diet. One of the main things you should do to lose weight quickly is to exercise regularly. 3 to 4 short but intense workouts a week are a good program for losing weight quickly with exercise. The training doesn’t have to be competitive sport, but the exercises have to be challenging. It is best to have a trainer at your gym create your training plan for you. This can adapt your training plan to your goal of losing weight quickly and your individual fitness.