Home Diets and Weight Loss Lose weight fast: how it works!

Lose weight fast: how it works!

by Josephine Andrews
Published: Last Updated on 320 views

There are plenty of remedies, lightning diets and drinks that are supposed to help you lose weight quickly . However, the benefit is often not scientifically proven. Read here how it is possible to lose weight quickly and whether it is healthy at all.

How can you lose weight as quickly as possible?

Being overweight is not just a matter of aesthetics. Too much body fat increases the risk of a number of complaints such as cardiovascular diseases, diabetes or fatty liver. Above all, the inner abdominal fat (visceral fat) is stored around the organs and produces hormones.

Learn more about losing belly fat here .

First of all: It is not possible to lose weight in a targeted manner on certain parts of the body, for example on the stomach, legs or thighs. The body takes the energy it needs, which it no longer gets from food, from all its fat deposits. But even if you can’t tackle the “problem areas” directly, it makes sense to reduce excess body fat.

However, there are no shortcuts or tricks to lose weight fast. At least not sustainable and/or scientifically proven. According to the guidelines of the German Obesity Society, a specially adapted diet and regular exercise are still the most effective ways to melt unwanted belly fat.

But what exactly has to be done to make the pounds tumble – and how can you lose weight as quickly as possible?

Lose weight fast: tips for the right diet

Diet has the biggest impact on weight loss. However, this does not mean home remedies for losing weight quickly, such as lemon water, apple cider vinegar or ginger. Some of these may provide some weight loss support. Usually there are only small studies or some on animals.

Basically, effective weight loss is primarily about balancing energy consumption and intake or that you use more energy than you take in. And in such a way that neither cravings nor deficiency symptoms occur. Some tips for losing weight quickly and effectively are:

keep a food diary

In order to lose weight, it makes sense to have a precise overview of what and how much you eat throughout the day. A food diary can help here, in which you enter everything you eat and drink, either by hand or via a smartphone app.

At least one study found a positive association between weight loss and tracking food intake and exercise.

Reduce short-chain carbohydrates

So that you not only lose weight quickly, but also in a healthy and sustainable way, it is advisable to reduce the amount of foods with short-chain carbohydrates. On the other hand, you can increase the proportion of protein and high-fiber foods.

The reason: the body can quickly process short-chain carbohydrates such as those in sweets, pasta, white rice or wheat pastries and convert them into glucose. As a result, he has energy available directly and does not have to fall back on the depots.

In order to transport excess glucose from the blood to storage, the body also releases insulin, which transports the glucose to the depots, where it is stored as fat. As a result, the blood sugar level shoots up and drops just as quickly. The result: cravings.

It is therefore better to use the whole grain version of bread, pasta and co.

Learn more about carbohydrates here .

increase protein content

Protein fills you up quickly and for a certain amount of time. Because the body takes longer to process it and releases less insulin. In addition, dietary protein regulates hormones involved in appetite regulation. This helps in losing weight quickly.

For example, it reduces the level of the hunger hormone ghrelin and increases the amount of satiety hormones such as peptide YY or cholecystokinin. In addition, the body needs protein to maintain and build muscle.

You can find out more about protein-containing foods here .

Eat high in fiber

Roughage , i.e. indigestible plant fibers such as those found in whole grain products, fruit and vegetables, pass through the digestive system largely unchanged until they reach the intestines, where they serve as food for the “good” intestinal bacteria.

The greatest possible variety of desired intestinal bacteria is essential for overall health and, in particular, for a functioning digestion. It is therefore also associated with lower weight gain.

In addition, fiber sometimes slows down the breakdown of sugar in other foods and thus prevents the blood sugar level from rising and falling again, which leads to food cravings.

Special soluble fiber, which retains water and swells into a gel-like substance in the gut, fills you up and reduces appetite by slowing down stomach emptying. Foods that help you lose weight quickly include flaxseed, legumes , Brussels sprouts or oats.

Learn more about high-fiber foods here .

Fasten

For fasting, especially the currently popular intermittent fasting, there are still few scientific studies on humans. Nevertheless, this form of fasting, in which you fast and eat alternately (16:8 hours or 2:5 days), can help you lose weight.

Some scientific studies suggest that intermittent fasting is an effective way to reduce obesity. However, as the scientists emphasize, further studies are needed to be able to say how sustainable the weight loss achieved in this way is.

If you try it and decide to alternate between eating and fasting every day, it is advisable to put the fasting phase in the evening and at night. In this way, you sleep through a large part of the “hunger phase” and the so-called intermittent fasting is easier to keep up.

Learn more about intermittent fasting here .

During the time that you are allowed to eat while fasting, you should eat as healthy and varied a diet as possible to avoid cravings and nutrient deficiencies. In addition, you lay the foundation for switching to a balanced diet when you have reached your weight goal.

Lose weight fast with exercise

Sport alone is not enough in most cases to lose weight quickly. But it can speed up weight loss. Regular physical activity also helps to keep the weight down, it trains the muscles and the cardiovascular system.

A combination of strength and endurance training with a reduced dietary calorie intake appears to be most effective for losing weight quickly without breaking down muscle.

Find out more about strength training and endurance training here .

Lose weight fast with diet and appetite suppressants

There are various prescription and over-the-counter products, for example in the form of weight loss tablets, that are intended to help you shed the pounds as quickly as possible. This should be done using various ingredients, including for example:

Amphetamine

Amphetamines cause the body to release certain substances, such as the stress hormones dopamine and norepinephrine, that affect hunger pangs. Caution: Such appetite suppressants can be addictive!

Chitosan

The colorless substance chitosan can be produced artificially and naturally. In the latter variant, it consists of crab shells. Chitosan is said to bind free fat and thus help with weight loss and/or lower cholesterol levels. However, there is no scientific evidence for this.

Liraglutide

Originally, this hormone-like compound was only approved as a diabetes drug. Doctors are now also allowed to prescribe liraglutide for weight loss in severely overweight people.

Liraglutide causes the organism to release less insulin into the blood and probably reduces the feeling of hunger. In placebo-controlled studies, it was found to be “significantly superior” to subjects’ weight loss. However, the long-term effects are still unknown.

Orlistat

As a so-called lipase inhibitor, orlistat is intended to ensure that the body absorbs less fat and excretes it with the stool. To do this, it blocks certain fat-splitting intestinal enzymes.

However, you should not expect miracles. Depending on the study, up to four kilograms of weight loss are possible. However, some subjects also gained weight. Caution: Orlistat can cause unpleasant side effects such as diarrhea, fatty stools or flatulence.

Basically, you should only use such appetite suppressants to accompany a change in diet and regular exercise – and only under medical supervision.

How is losing weight too fast?

It doesn’t matter whether you’re a man or a woman: Losing weight quickly is good for quickly improving cardiovascular health and reducing the risk of stroke, heart attack or diabetes. However, losing weight too quickly can be uncomfortable or even dangerous – or even result in weight gain.

The Federal Ministry of Food and Agriculture and the German Society for Nutrition believe it makes sense to lose a maximum of half a kilo to one kilo per week. Significantly more can have the following consequences, among others:

cardiac strain

In a study in which severely overweight subjects consumed only 600 to 800 calories per day, they lost body fat rapidly – ​​just not from their hearts. Fat had accumulated there.

The scientists assume that the fat that the organs deposit when losing weight quickly, reached the heart via the blood and was deposited there.

After two more months of strict dieting, the problem was gone. Nevertheless, this short phase of increased heart stress can pose a risk, especially for people who already have cardiovascular damage.

Yo-Yo Effect

A slowed metabolism is also a typical phenomenon when losing weight too quickly: the body switches to economy mode, burns less energy and builds muscle mass.

If you start eating normally again after a strict calorie-reduced diet, the body takes everything it can get to be prepared for the next “emergency situation”. The notorious yo-yo effect kicks in.

The so-called starvation metabolism occurs with an inactive lifestyle from a calorie deficit of 500 calories per day, with an active lifestyle at a deficit of around 1,000 calories.

cravings

Food cravings usually occur when the body lacks important nutrients or food components that it needs to generate energy. Even when the blood sugar drops, it often happens.

Make sure you get the macronutrients (fat, protein, carbohydrates) in a sensible composition and choose foods that are low in calories but high in volume, as they are good for saturation.

mood swings

If you take in too little energy, it will affect your mood. In a study by the American University of California, women who were on a 1,200 calorie daily diet had higher levels of the stress hormone cortisol and generally felt more stressed by calorie counting.

If you are constantly hungry because you are trying to lose weight quickly, the body also reduces the production of serotonin. Among other things, this messenger substance regulates appetite – and emotions. The result: bad mood, aggressiveness or even anxiety.

lack of energy

If the blood sugar level drops because the body receives too little and/or too little energy, this is reflected in tiredness and exhaustion, among other things. This phenomenon occurs, for example, when there is a lack of protein, vitamin B12, iron, potassium or magnesium.

In addition to tiredness, other possible symptoms include hair loss, muscle cramps, circulatory problems or headaches. Another sign that you are not taking in enough energy is cold hands and feet.

This is because the body uses a large part of the food energy to maintain body temperature. If there is not enough “fuel” available, he first neglects the extremities in order to keep the organs in the trunk warm and functioning properly.

digestive problems

Regular, soft, but not runny, stools indicate that you are eating them adequately. If you only have to go to the toilet every other day or even less for “big business”, it sometimes means that your intestines are no longer working efficiently.

When is losing weight too quickly unhealthy?

“Targeted and fast weight loss from the stomach in just two weeks”, “Seven kilos in seven days” – such promises can be found in various magazines. In most cases, however, they cannot be held. Losing weight extremely quickly and extremely is not healthy at all.

If you go by the recommendations of experts, everything that goes beyond a weight loss of 0.5 to one kilogram of body weight per week is too fast.

Still, losing weight fast isn’t inherently worse than losing weight slowly. Some studies did not find any differences in the effect on body composition. Others have even found that rapid weight loss sheds more pounds overall.

People often lose weight quickly in the first week of the diet because the body loses water. However, a diet limited to fewer than 800 calories increases the risk of various health problems, for example

  • muscle breakdown
  • gallstones
  • Nutrient deficiency with symptoms such as palpitations, freezing, headaches
  • mental disorders such as anorexia or bulimia

Also, people who lose weight very quickly are less likely to maintain it. One of the reasons for this is probably that such crash diets do not lead to a more conscious and balanced diet in the long term, but are usually only designed for minimal calorie intake.

You can find out more about changing your diet here .

Conclusion

The best way to lose weight sustainably and healthily is to eat a balanced diet and exercise regularly. If you burn more energy than you take in, you won’t lose muscle mass or your mood. It’s okay to want to lose weight fast , but don’t overdo it.

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