Lose Weight Quickly with Exercise | Lose Weight Fast Subliminal | Lose 10kg Fast in a Week For Holiday: There are seemingly endless tips and tricks for losing weight. Above all, fast weight loss is very popular, although we all know that inevitably threatens the yo-yo effect – right? Here are the 10 things that really help with fast, healthy, and effective weight loss, and an answer to the question of whether you really need to do sports for it. Lose Weight Quickly with Exercise | Lose Weight Fast Subliminal | Lose 10kg Fast in a Week For Holiday
At a Glance: The Best Tips For Fast Weight Loss
If you are in such a hurry to lose weight that there is no time to read the whole article than: Here are the top 10 factors for quick weight loss !
- Realistic goal set
- Bring the right attitude
- Drink a lot
- The Right Time
- Eating instead of starving
- Assemble meals properly
- Give preference to protein
- Eat less sugar
- Know the extras: fat and fiber
- Sleep, sleep, sleep
If you are wondering now, where in the list actually the sport has remained and what your sleep has to do with weight loss : Do not worry, an explanation will follow later! But first there is an answer to the most burning questions …
How can I lose weight quickly?
In the short version, the answer is: you can lose weight quickly by creating a high calorie deficit . This means that you consume much less energy through food than you consume during the day. You should eat about 400-500 calories less per day to lose weight.
However , that does not mean that you should stop eating . If you refuse your body almost all energy for more than 3-4 days , it switches to the hunger metabolism.
You lose weight, but as soon as you eat more, the body in its desperation stores all the fat faster – and here it is, the dreaded yo-yo effect .
Apart from that, there is always the risk of an eating disorder if you abstain too radically . You can avoid this danger right from the beginning by skipping fast weight loss. The key factors of any diet are:
That diet and sport play an important role, of course, is no longer a secret. But: how important is sports for fast weight loss really?
Losing weight quickly with and without sport
The fact is, the more muscle you have, the more fat you can burn and the faster your customer success will be. That does not mean, however, that losing weight without exercise is completely hopeless.
Lose Weight quickly with Sports
If you want to exercise while losing weight, weight training is the best choice . First of all, by training the big muscle groups through full-body exercises, you quickly build muscle, which in turn boosts fat burning properly.
With moderate strength training, you’ll build muscles pretty fast to support your weight loss process – in fact, even more than jogging or similar cardio sports. Because while you burn a lot of calories, but not as much fat as by building muscle.
For fast weight loss, you should ideally rely on strength training with high-performance intervals (HIIT training).
Lose Weight Quickly Without Sport
With Sport, you can lose even faster, as far as the sobering message for all movement muffle. However, sport is not a must , because body weight is primarily influenced by the diet.
So if you change your eating habits accordingly, you’ll lose weight quickly even without exercise. Very important is the protein content in your meals and a constant level of insulin.
10 kg in a week: how fast and how much can you lose weight?
Many diets entice with prospects like “10 kg in a week” . That sounds feasible and yet after a visible result, but in the end is often an empty promise. Because everyone’s body reacts differently quickly to changes in diet. Everyone brings a different initial weight and a different metabolism. How should it be possible to set a very sweeping customer order?
It is important to remember that such diets are limited to a few weeks.
You can orient yourself according to the following guideline: Up to 2 kg of fat per week are possible when losing weight, you have good chances for long-term success with half a kilo per week . Of course, you can lose 10 kg or more in a week, but this result will probably not last for an average initial weight.
These results usually require a crash diet, which does not really make sense. Because flash diets cause stress , which can also increase cortisol levels . This way, fat can accumulate all the more easily, you have no sense of achievement, and you tend to frustration, so in the end the weight goes up instead of sinking.
Quickly Lose Weight on Stomach & Thighs Is that Possible?
Fat has the annoying habit of sticking to your stomach. The abdominal-leg-butt region is therefore the focus of weight loss. The bad news: It is not possible to lose weight on the abdomen , and this also applies to other areas.
Because the fat loss does not occur with every person in the same body region, and just the belly fat is very persistent. But what you can do is targeted muscle training that reduces body fat and makes your skin look firmer. Again: first train large muscle groups, then deeper muscles through crunches.
Fast, Effective and Healthy slimming Diet Tips Explained
Behind the above 10 tips for fast weight loss, of course, is more than general talk. That’s why you’ll find the tips explained here in more detail – because if you lose weight quickly, then you will do it right and with lasting success!
Tip 1: Set a Realistic Goal
One point that is often overlooked is the chance of success. But in the end, you need a realistic goal , not one that some gossip magazine will tell you. Do not follow the results of other (prominent) people. That puts you under pressure.
Think about how much weight you can realistically lose, what methods you want to use, and what your overall goal is . Is it in 2 weeks in the beach holiday and you just want to lose a few kgs, because you want to bring you back at the buffet all the more relish? Or are you generally dissatisfied with your appearance and want to see permanent success as quickly as possible?
Tip 2: Bring the Right Setting
Immediately associated with the first point is also this tip: The setting counts. Diets often fail because of the feeling that they are overbidding and losing quality of life. At the same time we get a guilty conscience, because according to various advisers “losing weight with pleasure!” Is so easy.
Try to see it this way instead: you can
theoretically eat unhealthy things, you just do not quite consciously. And if you can not resist, you will not be “weak“, but you will make it different tomorrow.
Tip 3: Drink a lot
Old but gold: Even though you probably can not hear this tip anymore, it’s a long-time favorite for a good reason. According to a Focus survey of nutrition experts, it should be at least 1.5 to 2 liters of water or unsweetened tea / coffee daily. On the one hand, this reduces your feeling of hunger and, on the other hand, it neatly boosts calorie burning.
For example, if you drink a large glass of water 30 minutes before eating , you can burn up to 30 percent more calories in the hour after drinking. Plus: Even skin and hair are looking forward to an adequate supply of water!
Pure water is less exciting than soft drinks and juices – or is it not? For the extra weight-loss boost you can add additives such as cucumber, mint, lemon and ginger to your water and thus kick-start the cycle and fat burning.
Tip 4: The Right Time
There are quite a few different opinions about the right time to eat and according to the German Society for Nutrition (DGE) there is not the one optimal, universally valid eating rhythm. Basically, if you do not eat after 6 pm, your stomach has a rest period of at least 12 hours overnight and the “fattening hormone” insulin can not live up to its name!
If your insulin level does not rise, fat is taken from stores instead of carbohydrates and burned. “Slim in sleep” so? It’s not that easy, but an early dinner is still a good idea.
There should be a break of at least 3 hours between meals . This also applies to snacks, because they also boost your insulin levels. If you stick to the division of 3 main meals and 2 snacks , this is a feasible time frame.
Tip 5: Eating instead of starving
Many people associate fast weight loss with the thought, “What I do not eat does not make me fat!”. However, that’s not true, because – as contradictory as it sounds – to lose weight, you need food. Of course, it depends on the food itself, but also on the way to eat.
Specifically, this means: Eat slowly and chew a bite as often as possible . Because your satiety begins after about 20 minutes, so you only recognize the time when you are slow enough to eat enough and can stop. Eat best of a small plate , because even economical portions appear much larger.
And finally, the most beautiful news: Many diets provide for a cheat day , where you theoretically allow yourself everything . It is ideal, of course, if you then still resort to healthy carbohydrates.
Tip 6: Prepare meals properly
Another classic among the weight loss tips is the right composition of your meals. Every meal should contain proteins, good fat and low carbohydrate vegetables. If you do not want to figure out nutritional values, it’s a good first step to skip finished products or to look at the ingredients.
The more complicated terms are on the package, the more likely it is that the product contains hidden sources of sugar. The safest way to make a clever meal is still to cook with fresh ingredients and at least to deal with protein and carbohydrate levels.
Tip 7: give preference to protein
Proteins saturate longer and prevent food cravings. So if instead of potatoes, red meat, etc., you prefer protein sources such as fish, poultry, eggs, and legumes , losing weight will make it easier for both your body and your head.
The amount of carbohydrates in your meals should be 20-50 gm over one day . Incidentally, the ideal time for carbohydrates is after sports. Because then the fat burning can continue while your glucose storage is replenished. A mixture with protein is optimal.
Tip 8: Eat less sugar
This point can not be glossed over if you want to lose weight quickly: the sugar must go. Because with sweet taste, insulin is released and fat accumulates in a rush – with preference to the stomach.
By the way, unfortunately, it is not enough just to do without white industrial sugar. Even light soft drinks such as Cola Zero or finished fruit juices are sweetened with other substances. Saccharin, aspartame, various names that end in “-ose”: All these sweeteners are poison for fast weight loss – as well as fructose in excess . Instead of the banana muesli you should have a green smoothie in the morning with cucumber, baby spinach, mint, etc.
Tip 9: Knowing the Extras: Fat and Fiber
The big question is: is fat allowed if I want to lose weight quickly ? Yes – as far as good fats are concerned, which are used in moderation.
Unsaturated fatty acids in the form of coconut oil, olive oil or avocado oil may be used in small quantities, eg as a salad dressing. Meat is better roasted in a non-stick pan. In addition to fat, fiber also plays a key role. For example, they are found in nuts, seeds, beans, and vegetables, and are so important because they make you feel full for longer and insulin increases much more slowly. A tablespoon of flaxseed in a salad is a good idea!
Tip 10: Sleep, sleep, sleep
Sounds strange, but it is like this: sleep is important for fast weight loss . Because if you get at least 7 hours of good sleep every night , you firstly have less stress (cortisol!) And cravings and secondly, you can burn fat much better. This is also confirmed by studies by sleep experts .
It is important that you sleep well. This works, if you darken your bedroom as much as possible , at least 2 hours before going to sleep avoids blue screen light – yes, even the smartphone! – and get in the habit of going to bed at the same time.
Fast Diets: as a Selection
“How can I lose weight fast, no matter how ?”: This question appears in many online forums and often leads to absurd diet recommendations. If you are looking for a lightning diet and want to diet for a limited period of time, you can be inspired by the following concepts:
Special protein-rich formula products replace your regular meals here. Low calories, many important nutrients: That’s behind the concept. For example, the amapur diet is especially recommended, because here you can choose between different programs and products.
The name says it all: your meals are all self-pressed juices. You can also use this method to purify in between.
Cabbage Soup Diet
A tasty questionable classic: In this diet, you only eat or drink cabbage soup according to a recipe of your choice. Some raw food is also allowed.
There are many variants of these very one-sided diets: only one particular food is allowed. Potato diet, rice diet, pineapple diet – you decide. The diet is quite monotonous, staying power and a clear time limit are therefore mandatory.
Raw food diet
Your diet consists of raw vegetables and fruits. For the salad, some oil is allowed, so that vitamins and nutrients are taken in the first place – that’s it.
If you want to lose weight, you always have to change your habits . If the kg disappear very quickly, the change is correspondingly more drastic, but you should not lose sight of some important points :
- Stay realistic
- Eat clever, instead of starving uselessly
- drink much water
- Spread sugar
- Give your body sleep
There will always be moments when you find it difficult to change. Diet promises such as “losing weight without starvation“, “losing weight with pleasure” etc. want to fool you, that every person decreases equally fast. “Lose Weight Quickly with Exercise | Lose Weight Fast Subliminal | Lose 10kg Fast in a Week For Holiday” That’s not true and ultimately applies: No diligence no price . But if you head forward, losing weight quickly is quite feasible and the diet is half as wild!