In this article, We will give you a complete guide about how to lose weight quickly, in a healthy way without nonsense like crash diet hypes. Some of the tips in this article are unique and cannot be found anywhere else on the internet. Because I do not know what your weight, your fat percentage and such data are, it is IMPOSSIBLE to make a fixed schedule in which you lose X kilos in x weeks. That is why in this article, I give you the best tips with a scientifically proven effect for healthy and fast weight loss. This is what you will learn:
How to lose weight quickly
- How many kilos you can lose per week (without nonsense hypes )
- Why ALL diets are based on four ways to lose weight
- Seven psychological weight loss tips that will blow your mind
- Why you don’t have to exercise to lose weight fast
- Four mental tips to make healthy and fast weight loss a success
Don’t believe in fairytales!
If you Google for terms about (healthy) weight loss or fast weight loss, you will see page titles with the most significant possible claims. Unfortunately, these sites do not give a realistic picture of how much weight you can lose.
In this article, I will further explain the total nonsense hypes there are about how quickly you can lose weight, such as that you can lose 5 or 10 kilos in 1 week.
How to lose weight quickly Per Week?
Many factors influence weight loss. The speed at which you lose weight depends on your height, your fat percentage, your current diet, etc. Yet there is a general rule of what you can lose weight per week.
Experts say you can generally lose 0.5 to 2 pounds of fat per week.
Note: that’s cool! Of course, you always want to lose fat, but you can also lose water or glycogen (a sugar store in your body). The latter often happens when you are just starting a low- carbohydrate diet.
Four ways for healthy and fast weight loss
Okay, now that we’ve had the introduction, let’s get into the 25 tips for losing weight. These are divided into four ways of losing weight. If you summarize all diets, there are these four ways (as follows a further subdivision):
- Movement (effort)
- Stress management (relaxation)
Why nutrition has the most impact
A report with all studies from 25 years before 1997 looked at whether diet or exercise had more impact on weight loss, with the participants being overweight (around 90 kilos).
- The nutrition group lost 10.7 pounds
- Movement group: lost 2.9 pounds
- Nutrition + exercise group: lost 11 kilos
So you see that nutrition is much more important than exercise. I often see this reflected in my clients within my practice.
Sometimes I get criticized for taking a study from 1997, but recent studies also show that nutrition is vital for weight loss. A research in 2007 even shows that extra exercise resulted in only a 2.5% weight loss. Contrary to popular belief, you can also lose weight without exercising.
Because nutrition has such a significant impact on weight loss, I have, of course, paid more attention to food in this article. If we had to summarize ALL diets again, we could find nutritional components that influence the weight loss process. This is how much you eat (amount), what you eat (type) and when you eat (timing).
We finally arrive at this overview:
1. Nutrition (most important!) Can be divided into:
- How much you eat (amount)
- What you eat (type)
- When you eat (timing)
3.Stress management (relaxation)
Nutrition: how much you eat (amount) and How to lose weight quickly
These weight loss tips all influence actually how much you eat by influencing your hormones or psychological tricks. Without sport, you can lose weight quickly with these tips.
Tip # 1: Eat more slowly
You will be amazed at the impact of this simple tip.
People who eat quickly are about twice as likely to be overweight compared to people who eat slowly. In another study with 529 men, the participants who reported eating ‘very quickly’ gained twice as much weight in 8 years compared to participants who ate at a ‘slow’ or ‘medium’ pace. This effect can also be seen in children. A study found that children who eat quickly were three times more likely to be overweight.
Well, after you eat, your gut suppresses the hunger hormone ghrelin. In addition, it secretes three anti-hunger hormones. These hormones send a signal to the brain that you are full. The problem is that process takes about 20 minutes! The effect of eating more slowly on weight loss is, therefore, significant. This has a number of explanations, namely:
- You suppress the feeling of hunger so that you feel satiated faster.
- Eat less, so you consume more than 10% fewer calories.
- You chew more intensively so that you consume up to 15% fewer calories.
- Your blood sugar spikes less, making fat burning more possible.
* You cannot add up the calorie reduction from points 2 and 3 above, because they overlap.
- Summary tip # 1: eat slower so that you feel full faster and consume fewer calories.
Tip # 2: breakfast with proteins
Many people start the morning with carbohydrates such as bread or muesli. This is a missed opportunity to lose maximum weight in one or more weeks.
If you want to lose weight quickly, this is something you should definitely not do every day.
The drawbacks are as follows:
- It ensures that the body starts to burn sugars and immediately stops burning fat.
- Carbohydrates have a high through-eating factor, which makes you eat more.
- Carbohydrates ensure a high production of insulin, which will store fat at high values.
Instead of carbohydrates, it is better to eat proteins in the morning. Studies have shown that this gives you a satiated feeling. The consequences are as follows:
- People think about food 60% less often.
- So, people have 50% less appetite for snacks in the evening.
- People eat more than 400 calories less per day!
Tip # 3: Drink water before meals
Drinking water can greatly speed up weight loss, especially if you drink water before a meal. For example, a study among adults and the elderly showed that drinking half a litre of water before a meal accelerates weight loss by 44% in a period of 12 weeks compared to people who did not.
There are two explanations for this:
- Drinking half a litre of water before a meal will reduce your feeling of hunger, and ultimately eat less
- Studies show that you burn 24-30% more calories an hour after drinking half a litre of water. It is also common for people to confuse the feeling of hunger with thirst. So first, take a glass of water (or a cup of green tea ) and wait ten minutes to see if you were really hungry or just thirsty.
Tip # 4: stop with (diet) soft drinks and fruit juices
I always find it funny that when you look up articles on the internet about losing weight, they regularly start with ‘tip 1: do not eat sugar’. Then I think… Duh, do you think I’m retarded? The problem which many people have is that they never read the ingredient list and only rely on the pretty (controlled misleading) spells on the packaging. And of course, every manufacturer loves their own product!
By the way, I don’t mean fresh juices by fruit juices. Fresh juices are only recommended if the fibres of the fruit and vegetables are still there. Fibre slows down the absorption of sugars.
Are the fibres gone? Then you boost the (belly) fat storage in your body.
If you replace high-calorie drinks such as soft drinks and fruit juices with water, you will lose weight spectacularly fast. But diet soft drinks are also far from recommended. These contain artificial sweeteners such as:
- acesulfame-K (E950)
- aspartame (E951)
- cyclamate (E952)
- isomalt (E953)
- saccharine (E954)
- sucralose (E955)
Although artificial sweeteners give a modest weight loss compared to sugar , in practice, I do not recommend artificial sweeteners in any way because of the following four arguments:
Tip # 5: Eat low in carbohydrates
People in the west eat way too many carbohydrates. If you compare our current eating habits with hunter-gatherer societies, we have lost the way.
From a study from 2000, scientists have found how many carbohydrates the hunter-gatherer societies ate on average. If we put that in addition to our current diet, we arrive at this:
Also Read:Gold Personal Trainer Certficate
Tip # 6: Eat more fibre (How to lose weight quickly)
I talked about fibre for a while when I said there is no fibre in fruit juices. In addition, it also contains a lot of sugar. Both are a guarantee for high spikes in your blood sugar. The result is a large production of insulin, which will store (belly) fat. By adding fibre to your diet, you reduce that. Fibre can be found in vegetables, fruit, nuts, seeds, dark chocolate, grain products and beans. Fibre also ensures a satiated feeling more quickly, and you automatically eat less. This is because fibre literally ensures that your stomach is emptied more slowly
It is, therefore, advisable to take one of the products mentioned with every meal. The best option is to eat a (small) salad with every meal. Of course, you can add some nuts, or fruit, beans, etc.
Tip # 7: Eat carbohydrates and proteins after exercise
In the previous tip, I said that the body would immediately burn sugars if you give them, including carbohydrates. But there is an exception to the rule. If you eat carbohydrates after exercise, you will continue to burn fat. This is because your sugar supply (also called glycogen) is partially or completely exhausted after exercise. If you now eat carbohydrates, this is first supplemented.
So if you want to burn fat all day long, eat your carbohydrates after your workout. Carbohydrates also ensure that your muscles recover because they activate the growth hormone HGH. If you do not eat carbohydrates at all, you can suffer long-term problems if you do intensive sports because your muscles can hardly recover. You eat the proteins to gain muscle mass. I also recommend doing this for women, because the more muscle mass you gain, the faster you will burn fat.
Also Read:15 tips for hiking alone
Tip # 8: Do short, high-intensity training
When it comes to exercise, people blindly engage in cardio. Because yes, cardio is sports and so you have to lose weight with it.
It is, but there are quite a few drawbacks to long-term cardio:
- Large production of the anti ( ! ) Stress hormone cortisol. This leads to fat storage, especially around the abdominal area.
- A decrease in testosterone, while this hormone stimulates fat burning. And yes, this hormone is important for women too.
- The effect on insulin sensitivity is quite low, so fat storage is not necessarily lower.
One way of exercising that burns 7x more fat is short, high-intensity training. This is a way of exercising where you do not exercise at the same pace all the time, such as with cardio. On the other hand, there are short periods of, for example, 30 seconds with intensive exercises, followed by 10 seconds of rest. If you do a 5-minute warm-up and a 5-minute cooldown, this workout is approximately 20 minutes.
Tip # 9: Exercise before a meal
This is a unique tip you will find almost nowhere on the internet. This tip ensures that you make less insulin, simply because it is unnecessary to make it. As you know by now, producing too much insulin is your enemy because it leads to fat storage, especially in the abdominal area. This exercise is also recommended for diabetes patients because it makes them less dependent on insulin.
In short, insulin is the key to access to cells. Without insulin, cells cannot be supplied with energy in the form of glucose (sugars). If the cells in the muscles and liver are supplemented with glucose, and there is still glucose left, the body has to store it somewhere. The body produces extra insulin for this and stores the rest of the glucose in the form of fat cells. Hey yuck! On the other hand, if you do some physical activity just before eating, GLUT4 will supply muscle cells with energy independently of insulin.
This has two major advantages:
- Because GLUT4 provides the cells with glucose instead of insulin, you become more insulin sensitive, and that is your friend in case of diabetes and weight loss.
- GLUT4 cells can absorb much more glucose, which greatly reduces the chance of fat storage.
Do you want to prevent fat storage? Then put on some physical tension before starting a meal. This tip is also an extension of tip 9, where I advised you to eat carbohydrates after exercising.
Also Read:Best back and bicep workout to try