How do I lose weight quickly?
Many people who want to lose weight as quickly as possible struggle with this question, at the latest after Christmas or before the start of summer. Unnecessary pounds have to be lost so that the defined six-pack becomes visible or the bikini fits again. Effective weight loss is not that difficult! So that burning fat doesn’t become an ordeal, in this article we give you 10 valuable tips for effective weight loss.
Combine muscle building training and cardio training!
If you think you can lose weight quickly just by doing cardio, you are wrong. Endurance training certainly has a positive influence on fat burning, but is not suitable for rapid weight loss . With a combination of muscle building training and cardio training, you can burn much more fat! Muscle training not only burns immense energy during training and empties your glycogen stores, but also means that your body or your muscles need a lot more energy in the rest phases. Your fat burning and metabolism are constantly running at full speed, regardless of whether you are in the office, lounging in front of the TV or sleeping!
Good nutrition plan instead of bad diet!
A weight loss diet is not only very harsh, it also damages your body in the long term. There are only a few diets that help you lose weight quickly and do not result in a nutritional deficiency. This can quickly turn a diet into a muscle killer. A lack of essential amino acids, which can only be consumed through food, means that the body has to synthesize them by breaking down proteins from the muscles (catabolic metabolism) in order to maintain vital metabolic processes.
The consequence is the continuous loss of muscle mass. A balanced nutrition plan, on the other hand, has several advantages: It supports muscle building, improves physical well-being (fat burning, immune system, digestion, metabolism) and enables fast and effective weight loss without causing a lack of nutrients and muscle breakdown. Our nutrition plans for men or women are optimally tailored to muscle building training or fat burning.
Avoid excessive alcohol!
Alcohol is poison for your body! Consumption of large amounts of alcohol may be intoxicating, but it blocks fat burning, prevents effective muscle building and dehydrates your body. Not enough? Ethanol contains approx. 7 kcal per gram. That is almost twice as many calories as the energy-rich carbohydrates or proteins have. In addition, ethanol reduces the production of testosterone and leads to an increased release of cortisol.
Cortisol – or hydrocortisone – is a hormone that activates catabolic metabolic processes in order to supply the body with energy. Ergo: muscle breakdown through metabolism of cell components. If there is alcohol in the body, the ethanol is broken down and oxidized in the liver. Intermediate and end products of alcohol degradation are among others responsible for the typical “hangover” after a night of partying. If alcohol is absorbed in the body, it tries to break down the alcohol as quickly as possible and neglects important metabolic processes that are essential for muscle building.
Proteins favor energy-intensive muscle building, satiate longer than carbohydrates and can have a positive effect on fat burning. If you do not eat high-carbohydrate foods before going to bed and instead eat a protein-rich meal, fat burning during the resting phase is not blocked by excessive insulin release. Proteins have almost the same energy content as carbohydrates (approx. 4.1 kcal / g), but the body needs almost 30 percent of the total energy of proteins for protein utilization. So I take e.g. 100 kcal from proteins to me, there are only about 70 kcal left after protein utilization. That is significantly less energy than is left over from using carbohydrates or fats.
Reduce the carbohydrates!
Ideally, 2 hours before going to bed, you do not consume complex and highly glycemic carbohydrates (e.g. pasta, potatoes, white bread), which increase your insulin secretion and thus impede fat burning. Exception: If you train in the late evening, a few grams of simple sugars (e.g. grape sugar) are helpful to fill up your empty glycogen stores and thus stop the catabolic state of metabolism. In combination with proteins you achieve an optimal supply of nutrients to your muscles and efficient fat burning while sleeping. In our fat burning diet plan, we not only employ a low-carbohydrate strategy in snacks and late meals, but also take advantage of the food-induced thermogenesis of proteins. This is how effective fat burning works!
Unsaturated fatty acids instead of high-fat junk food!
Fat is not bad! That applies at least to monounsaturated and polyunsaturated fatty acids from fish, lean meat and nuts. These essential fatty acids are not only essential for life, but also promote testosterone production and many metabolic processes. They serve as an energy supplier and energy store, keep your body healthy and together with proteins, carbohydrates, vitamins and various trace and bulk elements form the nutritional basis for a smooth metabolism.
Drink lots of water!
You not only consist of approx. 70% water, almost 100% of the metabolic processes require water to function smoothly. Fat loss, muscle building or breathing would be impossible without water! A study by the Berlin Charité showed that drinking water at a temperature of 22 degrees stimulates the metabolism. “With two liters a day, you use 200 additional calories,” says study director Dr. Michael Boschmann. Due to the increased metabolic activity, nutrients are better utilized and when the energy demand increases, e.g. Fat deposits broken down faster. The average person should drink at least 2-3 liters of water a day. With intensive fitness training on hot summer days, the water requirement can even increase to 5-6 liters.
You have to sleep!
Allow yourself and your body at least 7-8 hours of sleep a day. Your muscle growth and muscle building takes place almost entirely during the rest phases. Sleeping is the most regenerative rest phase. If you don’t sleep enough, you won’t build muscle and burn less fat. So fat loss overnight is not a myth!
Sex as a fat burner!
While we’re on the subject of sleeping: Intensive cuddling hours with your partner not only strengthen the relationship, but also burn a lot of energy! The calorie consumption during sex is highly dependent on personal activity, but can easily amount to a few hundred calories. Defined six pack through sex? Why not? 😉
Pleasant side effect for men: regular sex stimulates testosterone production and thus has a positive influence on your muscle growth. Sex not only makes you happy, it also keeps you fit!
Several meals a day!
If you want to lose weight quickly, you should split your daily food intake into several meals a day. This not only prevents the “sofa coma”, but also keeps your metabolism active. This results in optimal nutrient utilization throughout the day. A meal should always be combined with sufficient liquid. Tip: A few cups of green tea or espresso (unsweetened) a day also stimulate the metabolism and fat burning. If you want to get the most out of your training , then you will not get around an effective and intelligent nutrition plan! Optimal nutrition is the foundation of any muscle building or weight loss strategy!
Finally learn how energy supply works in your body!
If we are really honest, your training and your diet revolve around a single central point: the way in which energy is provided, which supplies your muscles with the necessary energy when under stress. If you want to lose weight, you need to know how the timing of your meal intake affects your performance and which nutrients play an important role in your energy supply.