Lose weight quickly with these 13 top tips

When it comes to losing weight, very few people are really patient. It should be easy to lose weight quickly, especially in the summer. We will show you how to lose weight quickly and still maintain your weight sustainably. We also provide you with delicious recipes, for example, the optimal porridge preparation for your quick weight loss success.

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Lose weight quickly – a full-body topic – our tips

Many people can understand the desire to lose weight as quickly as possible. However, anyone who wants to maintain the reduced body weight in the long term should avoid crash diets. This is because these always carry the risk of achieving the opposite due to the yo-yo effect. The topic of healthy weight loss is always: full body.

But before we look at what tips can help you lose weight quickly and healthily, we should first recall how weight gain and loss actually occurs. Ultimately, it comes down to your energy balance.

Simply put, if you consume more calories than you burn during the day, you will gain weight whether you like it or not. Conversely, you will lose weight if you consume fewer calories than you burn.

That's why it's important to know your energy needs. There are two key terms here: basal metabolic rate and active metabolic rate.

Basal metabolic rate and active metabolic rate – what they are

The basal metabolic rate, as the name suggests, is the calorie requirement that you have in principle. However, this does not take into account sporting activities or strenuous physical work at work or around the house.

The calories burned through these activities are only included in the active metabolic rate. There are some complicated calculations for this – but it's easier if you just use a calorie calculator.

This is how you can determine your individual calorie requirement and achieve a targeted calorie deficit. In other words, you should consume less food than your body needs according to the calorie calculator. As a rule of thumb, you can calculate 200 to 400 kilocalories.

For example, if you need about 2,300 calories, you should consume between 1,900 and 2,100 in order to lose weight sustainably.

With these 13 tips, you can lose weight quickly

But enough theory. What you do in your everyday life is important for your quick weight loss success. That's why we have 13 tips and tricks for you on how to lose weight quickly and healthily.

1. Get an overview of your daily calorie intake

First of all, it is recommended that you keep a food diary. This will help you to become aware of your daily calorie intake and to adjust it according to your needs and weight loss goals.

This way, you will gradually develop a sense of how large healthy portions are for you and get to know your body better.

2. Avoid crash diets

Crash diets often sound tempting, but they rarely lead to long-term success. Instead, they often lead to the frustrating yo-yo effect. This is why many people lose weight quickly, but then gain it all back again after a short time. This is something you should definitely avoid.

The reason for the yo-yo effect is often that a calorie deficit that is too high is chosen, which cannot be sustained in the long term. In addition, the excessive deficit lowers your basal metabolic rate, i.e. the amount that your body consumes at rest.

This can be because you lose muscle mass due to the high calorie deficit, which in turn reduces your basal metabolic rate. If you now return to your old habits after the supposedly successful diet, you will gain weight all the faster – and the yo-yo effect has struck.

One way to lose weight permanently is to fast at intervals. You can find more information about this under Lose weight with interval fasting.

3. Drink plenty

An often overlooked aspect in everyday life is sufficient fluid intake. Especially in the morning, it is important that you give your body enough water so that it can rehydrate well after eight hours without any liquid.

You should also make sure you drink enough water during the day. This is because the liquid fills your stomach and thus also contributes to a certain feeling of satiety. This makes it easy to get through the morning without snacking, for example. It's easier to lose weight – with enough fluid intake.

4. No sugary drinks

When it comes to staying hydrated, it's important to choose low-calorie drinks. If you reach for sugary soft drinks and fruit juices to see you through the morning or afternoon, you could end up backfiring.

That's because sugary drinks are empty calories and cause your blood sugar level to rise sharply. Your body then releases insulin to channel the glucose into the cells and bring the blood sugar back to normal. However, the rapid drop in blood sugar levels can lead to cravings and is therefore counterproductive when trying to lose weight.

Simply drink a glass of water at regular intervals!

5. Sport and exercise in everyday life

Now that we have talked a lot about healthy nutrition and the right diet, let's take a leap to those activities and habits where more is actually more.

One of these activities is sport. Because sport, whether it's running or strength training, increases your energy consumption and helps you burn fat. On the one hand, this happens because of the increase in the basal metabolic rate during exercise. On the other hand, more muscle mass also ensures a higher basal metabolic rate (calorie consumption at rest). This way, sport can help you lose weight quickly in two ways.

For those who are not particularly keen on sports, even more movement in everyday life can help to accelerate fat loss. For example, you could take the stairs instead of the elevator and simply walk one or two bus stops. This also increases your calorie requirement, albeit not quite as much as a strenuous workout.

6. Combine strength and endurance training – full body workout

A particularly effective strategy for those who want to get the most out of their training plan is to combine strength and endurance training.

While endurance training such as running, cycling or swimming effectively increases your metabolic rate, muscle building through strength training will specifically increase your basal metabolic rate. The reason for this is that your muscle mass requires more energy than your body fat. Interval training (such as HIIT) can also help you lose pounds.

What's more, it not only strengthens your musculoskeletal system, i.e. your muscles, tendons, bones, etc., but also your cardiovascular system, which not only helps you lose weight faster but also helps you avoid a number of widespread diseases.

7. Get enough sleep

If you do a lot of sport, you should definitely also make sure you get enough deep sleep. Because it is while you are sleeping that your body regenerates, which is what makes it possible to build muscle in the first place. What's more, a lack of sleep has been shown to increase your sense of hunger during the day.

Maybe you know the feeling: you start the day already tired and then need snacks throughout the day to keep going. It goes without saying that this is not ideal if you want to lose weight quickly. So, in addition to a balanced diet, make sure you have good sleep hygiene.

8. Eat more protein and fiber

While we're on the subject of food: there are certain nutrients that you should focus on when losing weight. Two of them are proteins and dietary fiber.

On the one hand, proteins are important for strengthening your muscles and thus increasing your basic needs. On the other hand, they are very filling. Tuna, for example, is a great source of protein.

Fiber also provides excellent satiation. However, it has another advantage that is particularly valuable when losing weight. Fiber such as beta glucan, which is found in oatmeal, among other things, helps to cushion the blood sugar-raising effect of carbohydrates. This means that your blood sugar level does not rise as quickly and you effectively avoid food cravings.

9. Go for whole grains

While we're on the subject of fiber, the best source of it is whole grain products. You can easily incorporate whole grains into your daily diet by swapping out pasta made from durum wheat for whole grain pasta. These will leave you feeling fuller faster, meaning you'll consume fewer calories, and can thus help you lose weight.

10. Reduce simple carbohydrates in your diet

Low carb is not necessary – but choose the right carbohydrates!

While whole grains are high in complex carbohydrates, many processed and snack foods are high in simple carbohydrates.

However, these are broken down more quickly by the digestive system, causing your insulin levels to skyrocket. This will make you feel hungry again shortly after your meal.

Instead, you should opt for complex carbohydrates to keep your blood sugar levels stable and stay full for longer. A good source of these carbohydrates are oats, which you can easily integrate into your daily routine by having a delicious porridge for breakfast. The long-lasting feeling of satiety will help you reach your desired weight faster.

All vegetables are a healthy source of carbohydrates. Here are a few examples of particularly valuable foods for weight loss: broccoli, spinach, beans, potatoes, zucchini, legumes, etc.

11. Eat regularly

Eating regularly helps you to establish a valuable routine in your daily life. This will help you to implement your dietary changes in the long term.

While intuitive eating, as is currently being propagated in many places, can work, for many people it doesn't work particularly well at the beginning because you first have to learn to correctly interpret your body's signals. So if you want to lose weight quickly, a certain routine definitely makes sense.

12. Opt for low-calorie satiety foods

You should also include foods in your routine that are filling and low in calories. Chia seeds are one of them. They are full of fiber and protein, making them the perfect addition to yogurt or muesli to keep you full for longer.

The same applies to flax seeds, which are also full of fiber and help you lose weight while also ensuring healthy digestion.

On the subject of fat: watch what healthy fats you consume!

13. No bans in your diet

Last but not least: strict bans or avoiding entire food categories may seem sensible in the short term, but they are almost impossible to sustain in the long term. It is therefore better to reduce the consumption of unhealthy foods or to replace them in a targeted way.

That means, the next time you crave chocolate or ice cream: take time to do so, put your smartphone aside and consciously enjoy the taste. This way you get more out of it and at the same time don't eat beyond your hunger.

Visiting a fast food restaurant should remain a rare exception.

Tips for your diet – and the pounds will melt away

As promised, we have prepared three delicious recipes and overnight oats ideas for your quick and healthy weight loss success. Have fun trying them out!

Breakfast recipe: Low-calorie porridge for weight loss (sugar-free)

A simple, classic porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a dreamy, healthy porridge that will help you lose weight.

Preparation time: 3 min.

Steep porridge: 3 min.

Total time: 6 min.

Servings: 1 serving

Calories: 200 kcal

Ingredients

50 g rolled oats
1 pinch of salt
130 ml water
Optional: healthy toppings such as berries (like blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (like apricots or prunes). Note: dried fruits contain a lot of calories.