How to lose weight fast?

Count calories

Another particularly effective tip for losing weight quickly and permanently is counting calories. Fat loss requires a calorie deficit. So, if you eat about 300–500 calories less every day than you consume per day, you will lose weight. To do this, you need to record your total daily calorie consumption and know how many calories you are taking in . In our article on “low calorie foods” you will find a lot of useful information about the calorie content of foods, as well as a formula for calculating your calorie consumption.

Sports & physical activity

Want to lose weight fast? Sport and physical exercise should therefore not be neglected in your daily life. If you’re barely moving, you’re not using a lot of energy and you can’t enjoy high metabolic activation. After all, fat is nothing more than a store of energy that we expend when we lose weight. The wish so often expressed to “lose weight quickly without sport” is not so easy to achieve, since losing weight quickly only works optimally through sport.

An active daily life and the practice of a sport two to three times a week are already enough to increase your calorie consumption. To bring more movement into your daily life, you can, for example, walk short distances, use the stairs instead of the elevator, and use the bicycle instead of the car. And you can also burn a lot of calories doing housework and gardening.

Successful weight loss with jogging

This approach is true to the expression “running without getting out of breath” , i.e. it is recommended to do longer endurance sessions at low to medium intensity (around 60% of your heart rate). maximum heart rate), because fat cells need more oxygen than carbohydrates to burn. With increasing intensity, especially for less trained endurance athletes, the oxygen requirement increases and the energy is mainly covered by the stores of glycogen, ie carbohydrates. Since the body uses more fat as the duration of exercise increases, medium intensity workouts should last at least 45 minutes.

Successful weight loss through workouts

This approach is based on the principle of “ whatever works “: you give your all in short to medium duration training sessions. A large part of the energy comes from carbohydrate stores and a relatively small part from fat cells, but as we consume a lot of energy, we necessarily burn a lot of fat, and even much more than in a physical activity of leisure. of the same duration. One training method that relies entirely on this principle is high-intensity interval training (HIIT).

It is impossible to say which of the two approaches will help you lose weight the fastest. In general, both have their pros and cons: for example, longer, lower-intensity sessions take longer, but they don’t exhaust you as much.

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