New scientific studies show that fast weight loss can be more effective than long-term starvation. But how do you manage to lose weight quickly? How many pounds per week are realistic? Trinkkost(in Berlin) has collected the 21 Best Weight Loss Tips For Fast Results.
In Today’s Article, We Will Discuss “21 Best Weight Loss Tips For Men, Women And Teens”
With a diet, of course, we want to see the pounds tumble as fast as possible. After all, the idea of resisting the sweet and hearty temptations of everyday life over a long period does not inspire enthusiasm.
Does that mean that at the next birthday party you can only pick the strawberries from the cake? And what about cooking evenings with friends? Should one only maintain gym acquaintances? So why not just fast three days to leave the lifebuoy a bit of “air” before the holidays? Drinking food explains how to lose weight quickly without hunger, with or without sport.
Table Of Contents
- Scientific Findings
- Radical Cures
- Weight Loss In A Week
- Healthy Weight Loss (with/without enjoyment)
- Lose Belly Fat
- The Best 15 Weight Loss Tips
- Six Psychological Weight Loss Tricks
- Final Thought
1 Effectively And Rapidly Decrease According To Science
Some research has shown that rapid weight loss can be just as effective as a long-term diet. Researchers at the University of Melbourne deducted that the yo-yo effect is similar after a three-month crash diet (800 kcal) and a moderate calorie reduction (1,500 kcal) over nine months.
After three years, both groups had an average of 71 percent of lost pounds on the ribs. However, subjects who initially ate less showed more staying power and discontinued the program less frequently. The researchers concluded: A rapid weight loss can be motivating.
Another University of Florida experiment even suggests that rapid weight reduction leads to long-term success. In the study, the 262 participants received the same nutritional advice. After six months, they were divided into groups, depending on how many grams of fat they had lost.
Another year later, the subjects with the highest weight loss in the initial phase (0.68 kg/week) were even more successful after 18 months. On average, they were three to five times more likely to reduce their body weight by one-tenth.
2 Radical Cures: When Will It Be Dangerous?
Losing weight fast can be motivating. Nevertheless, not every crash diet makes sense: Doctors advise against a zero diet that completely relinquishes food. Nor are starvation cures recommended, where less than 800 calories are allowed.
Because that how much calories the body needs to care for the organs. Who wants to sure? Can calculate his crucial turnover. It depends on the starting weight, age, gender and not least on the daily movement.
a) Decrease Very Quickly
In a crash diet without exercise, the fat deposits are attacked only after a few days. Therefore, you lose during three-day radical starvation especially water and muscle mass.
However, muscle loss can have fatal consequences such as difficulty concentrating, shortness of breath and weakening of the heart muscle. Also, it lowers the basal metabolic rate, as muscles consume energy even when at rest.
Those who combine a zero diet with intensive training can counteract the loss of muscle but also harms his health. Circulatory problems, nausea or even fainting fits are possible consequences.
b) The Consequences Of One Sided Diets
A one-sided diet is also high risk. If we eat only a few foods, we lack essential vitamins and minerals. As a result, the immune system is weak, and diseases such as biliary colic or gout have an easy game. Gum problems, increased perspiration, bad breath, dry skin, and hair loss are also symptoms. Therefore, certified diet shakes always contain vitamins and minerals. But here too there are differences.
While some powders rely on synthetic vitamins, other diet shakes provide vitamins and minerals in their natural form. Additional vitamin tablets should therefore not swallowed in a shake diet.
3 Lose Weight In A Week
While it is possible to lose 5 kilos within a week, but not 5 kg of fat. 1 kg of body fat is equivalent to about 7,000 calories. However, the average daily calorie consumption of an adult is only 2,000. So you could at least 2 kg in two weeks, but just if you would eat anything.
How Many Pounds Can You Lose Per Week?
However, if we stop eating food, the following happens: First, the organism resorts to its glucose storage. It delivers well over 2,000 calories to untrained people. Because glucose stored in conjunction with water in the liver and muscles, the impact is enormous. After 24 hours of fasting, the scale shows up to two kilos less.
After that, the body uses mainly the proteins of the muscles. (1 kg of muscle provides 4,000 kcal). Only with muscle work, he resorts to the fat reserves. Even if the organism had 7,000 kcal/week of body fat and 7,000 muscle protein, it would have lost only one kilogram. And this calculation does not include the declining basal metabolic rate.
Because by muscle loss and very low-calorie intake, we consume significantly less energy.
The glucose storage is not only tapped in a zero diet but also when we do without carbohydrates. It explains the success of the low-carb diet, which based on a protein-rich food. Protein also inhibits muscle breakdown, saturates and boosts fat burning.
24-hour Diet: What Is Possible?
Fitness programs claiming you can get rid of 2 kilograms of fat in 24 hours should get viewed with skepticism. Because then you would have to burn 13,000 calories. For comparison, even a Tour de France driver consumes “only” 10,000 kcal on the most exhausting stage (10 hours).
It can hardly afford “ordinary people, If we go hiking for three hours, we will arrive at around 1,700 kcal. With a reduced diet (900 kcal) you can lose 400 grams/day.
4 Healthy And Lose Weight Quickly
Less radical but rapid diets rely on a calorie intake of 1,000 to 1,200 kcal a day. It corresponds to a fat reduction of 0.8-1.0 kg/week. However, weight loss can be higher because the organism separates itself from water deposits in the absence of salt and carbohydrates.
a) Without Sports
All sports mufflers should be encouraged by a scientific study by Harvard University. The reason for the scientists suspect Anyone who makes a physical effort, then often rewards with larger portions.
To fast lose weight & healthy without exercise, a low-carb or slow-carb diet is suitable. The typical low-carbohydrate diet is based on vegetables, fruits, fish, meat, eggs, and lean dairy products.
The slow variety, however, prohibits dairy products and nuts, but pulses as a source of carbohydrates. There are tips on how to lose weight without doing sports.
b) With Sports
To completely prevent muscle breakdown in a radical diet can only be achieved by protein-rich food and strength training. Already 15 minutes daily, combined with at least 50 g of proteins, counteract muscle breakdown. Also, we also consume a reasonable 150 calories.
Who combines a calorie-reduced diet (1,000-1,200 kcal/day) with sports, also decreases slightly faster. So you can save up to 3,500 kcal with five hours of intense fitness plus two to three hours of walking or slow cycling.
As a result, you can get rid of up to 1.5 kilos of body fat in 7 days. Especially useful are jogging, swimming, inline skating, and H.I.I.T. do not make the mistake of slamming after the sport more than usual.
It is also important not to mistake thirst with hunger due to increased sweating. So drink at least a liter before you prepare a protein and fiber-rich dish!
5 Quickly Lose Weight On The Stomach
One of the diet myths is the assumption that one can specifically reduce weight ensure “problem areas because where we increase, is genetically conditioned and dependent on sex.
It is how men tend to put on their tummy, women especially on the hips. In contrast to the “hip gold,” however, belly fat can promote many diseases.
The so-called Body to Height Index decides when it will be dangerous. There is still some good news: Although we take quickly to the stomach, but tumble here the pounds also first again.
Here you can calculate your Body to Height Index and find tips against belly fat.
6 The Best 15 Tips To Lose Weight Quickly
Tip 1:- Avoid Sugar And Starch As Much As Possible
Sugar and starchy foods such as rice, cereals (including corn), bread, potatoes, pasta, and other pasta contain many (short-chain) carbohydrates.
They enter the blood immediately so that the blood sugar level rises rapidly. To lower it again, the organism releases more insulin. But that inhibits fat burning. And the rapid drop in blood sugar makes us feel hungry again soon.
Tip 2:- Use On Saturating, High-Quality Protein
Protein saturates and also inhibits muscle breakdown. Good protein sources include whey, skim curd, eggs, fish, and poultry. Up to 2 g protein/kg body weight are harmless to health. In concentrated form, it is also in vegetarian or vegan high-quality protein powders such as whey protein or hemp protein.
Tip 3:- Eats Rich In Fiber
Fiber-rich foods such as psyllium husks or flax seeds increase their volume in the stomach many times over. As a result, they already saturate in small quantities. By stimulating digestion, we also metabolize fewer calories overall.
Tip 4:- Allow Yourself Enough Sleep
Lack of sleep hurts the metabolism, makes you hungry and reduces self-control. American scientists found that people who sleep on average only five hours at night, 50 percent more likely to weigh more than those who sleep between 7-9 hours.
Responsible is the hormone ghrelin, which affects our hunger. In case of lack of sleep, the organism releases more and more.
Tip 5:- Sit On Black Coffee, Green tea, And Maca
Coffee, green tea and maca are good for digestion, stimulate the metabolism and also reduce the feeling of hunger.
Tip 6:- Three Meals A Day Plus Raw Food
If you always eat at fixed times, it affects your hunger. Because when we feel hungry is partly conditioning. Once you get used to having a snack at midnight, your stomach will speak at this time of day.
If only we had dinner a few hours ago. Therefore, better put on three solid meals and in between only use raw food such as apples, berries, carrots, cucumber or kohlrabi.
Tip 7:- Avoid Sodas, Fruit Juices, Spritzers, And Alcoholic Beverages
The fact that lemonades are not precisely slim is well known. But there are also many liquid calories in fruit juices. Your fructose gets into the blood more quickly than when you eat fruit, and they do not saturate.
The only exception is lemon water (still water with lemon juice), which stimulates the digestion. Even unsweetened mint tea can refresh.
Tip 8:- Put A Cheat Day In The Week
A “cheat day” after six days of dieting, where you do not have to renounce, not only increases the stamina. No, it also prevents your basal metabolism from dropping. And so your social life outside of the gym does not suffer.
Tip 9:- Eat Yourself Tired Once A Day
You should eat enough of a protein-rich dish with plenty of vegetables once a day. But you should take your time: then you make less to you, and the blood sugar level does not shoot up. , where you are allowed to strike indefinitely, are:
All types of cabbage such as broccoli, cauliflower, kale, Brussels sprouts, cabbage (sauerkraut)
- Cucumber (not inlaid)
- Fresh green beans
If you use frozen food, make sure the vegetables are spicy. Ready meals contain a lot of salt, sugar, and fat.
Tip 10:- Fast Weight Loss Without Artificial Additives
Below products containing artificial additives. These can stimulate appetite. The secret calorie density Replace high-calorie dense foods with low-calorie dense foods.
- Zucchinispirelli (Zoodeln) instead of pasta
- Pumpkin instead of potatoes
- Milk instead of cream
- Protein bread instead of a regular meal
- Cottage cheese instead of cream cheese or hard cheese
- Tomato sauce instead of pesto or bolognese
- Ham instead of salami
- Turkey breast instead of steak
Tip 11:- Do Not Tap Into This Calorie Trap
Also, some “good” foods are high in calories. Therefore do not take more than ten nuts or almonds daily. Also, make for frying and salad dressings a maximum of 1 tablespoon oil/serving.
Tip 12:- Put On Natural Fat Burners
Fat killers are a myth. However, how many calories our body draws from food depends on the individual components of the intestinal bacteria. And these can be influenced by certain foods such as chicory, yogurt, garlic, leek, and others.
Tip 13:- Cold Showers And Cold Foot Baths
Even cold weather can make you slim. Because when the body needs to heat, it needs more energy. Here you will learn how you can reduce weight in everyday life by the cold.
Tip 14:- Drink Before Eating
Those who drink 1/2 a liter of water half an hour before each meal is less hungry.
Tip 15:- Follow Principle 16 To 8
With intermittent fasting, 16 of 24 hours are regularly allotted along with, So if you ate dinner at 18 o’clock, you have breakfast again at 10 o’clock in the morning. The longer breaks optimize the energy metabolism, and the body mobilizes its reserves. Also, interval fasting should protect against type 2 diabetes.
7 6 Psychological Weight Loss Tricks
Often the psyche plays a role in eating over our hunger. However, this also applies in the reverse case. With a few simple skills, we absorb less food without even realizing it.
Tricks 1:- Hang A Mirror In The Kitchen
Mirror, mirror on the kitchen wall: A mirror in the kitchen can remind us of our intentions.
Tricks 2:- Make The Unhealthy Less Accessible
Do not keep unhealthy products within reach. Either you do not even buy them, or you hide them in the basement. The saying “out of sight, out of mind” certainly has its justification.
Tricks 3:- Use Small Dishes And Small Cutlery
The eye eats too. And on a small plate, the portion looks more prominent. To eat more slowly, smaller forks and spoons also help.
Tricks 4:- Eat Two Half Portions Instead Of One Large One
Do not charge your entire portion directly. First, take only half, then you can take you. As a result, you eat slower and overall feel that you have eaten more.
Tricks 5:- Use Red Dishes
Use red utensils for unhealthy food. The color red, as a scientific study has found, acts as a subtle stop signal.
Tricks 6:- Don’t Eat In Front Of The TV
Do not take your meals in front of the TV and especially not during a commercial break. Because food advertising can promote hunger.
Lose Weight Fast Without Hunger & Yo-Yo Effect
Reports of people who have lost ten or more pounds in no time will create misconceptions. So it’s important to remain realistic: More than a kilogram of body fat in seven days is hardly feasible. If you lose 1-2 kg in 2 weeks, that is already a success that can motivate and is harmless to health.
By five hours of training can be additionally slimmed down half a kilo. But more important is the choice of food and the psyche to avoid the yo-yo effect. So you should avoid foods that increase the insulin secretion.
Proteins and swelling dietary fibers saturate long-lasting. Psychological tricks also help to make the diet successful and to maintain its weight.