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07/05/2021
abnehmen-diaet-wahrheit-ueber-diaeten-schnell-abnehmen

LOSE WEIGHT FAST: DROP THE POUNDS WITH THESE TIPS

Reading time: 03:55 minutes

Table of contents

1. HOW MUCH CAN I LOSE WEIGHT IN A WEEK?

Goals are important in any diet - but they should be realistic, otherwise frustration will set in. With a consistent approach, you can lose up to five kilos in a week. However, how quickly you can actually lose weight varies from person to person and depends on various factors. Johns Hopkins University recommends losing no more than one kilo per week to prevent nutritional deficiencies.

2. 10 NUTRITION TIPS TO LOSE WEIGHT QUICKLY

If you follow a few nutritional rules, it is possible to lose weight quickly and healthily. The basic rule is: to lose weight, you need to consume more energy than you take in. The greater the calorie deficit, the faster the pounds will fall off. Johns Hopkins University recommends a daily deficit of 500 to 1,000 calories. To achieve this, you don't have to starve yourself terribly or slavishly count calories.

These 10 nutrition tips are helpful for losing weight quickly:

  1. More exercise: Moderate endurance sports such as jogging, Nordic walking or cycling strengthen the cardiovascular system and the immune system and help combat fatigue.
  2. Less stress: People who are constantly tense and under pressure to perform sleep less well and are tired more often. Stress reduction, relaxation techniques and a balance of free time can help here.
  3. Sleep hygiene: Good sleep hygiene improves the quality of sleep. Make sure you have fixed times for going to bed and getting up, a comfortable mattress and a bedroom temperature between 15 and 19 degrees. Ventilate the bedroom before going to bed and make sure it is quiet and dark at night. Earplugs and sleeping goggles can ensure peace and quiet and darkness. Sleeping rituals such as reading or a cup of hot milk also help many people.
  4. Regeneration phases: During the day, make sure to take regular breaks and rest or actively recover. For example, take a short walk or drink a cup of tea.
  5. Everything fresh: Avoid processed foods and ready meals if you want to lose weight quickly. Only buy whole foods and prepare them yourself. This will help you avoid hidden fattening foods.
  6. No sugar: Remove sugary foods, drinks and fruit juices from your diet.
  7. Low carbohydrates : Foods that contain a lot of carbohydrates - such as bread and pasta - should be avoided. They have an effect on insulin levels, which causes cravings to return quickly.
  8. Lots of protein: Protein makes you feel full for a long time, as it produces the satiety hormone PYY during digestion1. If you want to lose weight quickly, it counteracts muscle breakdown - and even promotes new muscle growth, which helps to burn fat. It is best to eat a protein-rich breakfast in the morning. Pulses, poultry, cheese and tofu are also rich in protein.
  9. Plenty of vegetables: Fresh vegetables are low in calories and provide vitamins and nutrients. Broccoli, spinach, Swiss chard and green salads, for example, are good choices. Be careful with fruit: it contains fructose!
  10. Sufficient dietary fiber: indigestible food components are filling, support intestinal activity, regulate blood lipid levels and have few calories. Wholemeal products and pulses contain a lot of fiber. Supplements with the naturally satiating fiber glucomannan from the konjac root can help you lose weight quickly.
  11. Fat in moderation: Unsaturated fatty acids should still be consumed. They help to metabolize non-water-soluble vitamins. Such fatty acids are found in fish, avocados and nuts. Fatty meat, fried or deep-fried foods should be avoided if you want to lose weight quickly.
  12. Drink plenty of fluids: Drink plenty of water or unsweetened herbal teas. This gives you a feeling of satiety without adding calories.
  13. Eat slowly: We often wolf down our food while watching a program on TV. Eat mindfully, without distraction. Make sure you take small bites and chew them thoroughly. This fills you up much faster.
  14. If you have a craving for something sweet, you can try a vanilla rooibos tea, without sugar of course. It has few calories, tastes slightly sweet and satisfies cravings. A low-calorie protein shake with chocolate or vanilla flavor can also help to counter the attack.
By the way: it often makes sense to have a cheat day once a week. On this day, you can eat anything - on the other days, stay consistent!

3. 5 FITNESS TIPS FOR EFFECTIVE WEIGHT LOSS

Losing weight quickly works best if you not only consume fewer calories, but also burn more calories. The more often, longer and more intensively you exercise, the more calories you burn. You also gain muscle and tone your body.

Here are 5 fitness tips to help you lose weight quickly and lose fat:

  1. Endurance training: especially if you have a little too much on your ribs, many types of sport are hard on the joints. Swimming, cycling and Nordic walking are ideal as endurance training to start with.
  2. Strength training: muscles burn energy. The stronger the muscles, the more calories are burned - and the faster you lose weight. You can do a workout at home with dumbbells and weight cuffs. Exercises with your own body weight such as squats, lunges, press-ups, sit-ups and planks are also effective.
  3. Diet protein shakes: Low-calorie protein shakes fill you up and help you build muscle. They can also be used to replace individual meals. However, please continue to eat a balanced diet. Simply replacing complete meals with diet protein shakes is not recommended.
  4. Fat metabolism: In clinical studies, the amino acid L-carnitine has shown a positive effect on fat burning2. There are also other natural supplements that athletes use for an effective workout: Green coffee extract, red chili extract and raspberry ketones boost the metabolism.
  5. Sleep: Make sure you get enough sleep. Studies show that a lack of sleep increases the risk of obesity3.

4. LOSE WEIGHT FAST AND THE YO-YO EFFECT

It is often said: If you want to lose weight quickly, you risk the infamous yo-yo effect. But scientists have found that the risk is no greater than when losing weight slowly4. In a study by the University of Melbourne, nutritionists proved that losing weight quickly is often better maintained. The yo-yo effect set in for two thirds of the test participants over the following three years - regardless of how quickly they lost their kilos. To maintain your desired weight, you should therefore not only lose weight, but also change your eating habits permanently.

Sources
1Study: Rachel L. Batterham et al, Critical role for peptide YY in protein-mediated satiation and body weight regulation, Link:https://www.sciencedirect.com/science/article/pii/S1550413106002713
2Study: MoeinAskarpour et al. Beneficial effects of l-carnitine supplementation for weight management in overweight and obese adults: An updated systematic review and dose-response meta-analysis of randomized controlled trials, Link:https://pubmed.ncbi.nlm.nih.gov/31743774/
3Study: Jonathan Cedernaes et al. Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans, Link:https://advances.sciencemag.org/content/4/8/eaar8590
4Study: Katrina Purcell et al. The effect of rate of weight loss on long-term weight management: a randomized controlled trial, Link:https://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70200-1/fulltext