In this article, I will teach you how to lose weight fast but in a healthy way, in one or a few weeks, and to do it in a healthy way without unsubstantiated claims. I will give you the 23 golden tips to lose weight healthily and quickly. All the tips will be scientifically based.
You will also get psychological tips, information on how to lose weight fast, and answers to frequently asked questions.
The 23 golden tips to lose weight fast but in a healthy way:
Video credit:Monster Buck
These tips actually all affect how much you eat, either by influencing your hormones or by psychological tricks. Without exercise, you can lose weight quite quickly with these tips.
 Tip #1: Eat slower:
I know it sounds lame, but you’d be surprised how big an impact this simple tip can have.
People who eat fast are about twice as likely to be overweight compared to those who eat slowly.
In another study of 529 men, the participants who reported eating ‘very fast’ had gained twice as much weight in 8 years compared to those who ate ‘slow’ or ‘medium’.
This effect can also be seen in children, one study found that children who ate fast were 3 times more likely to be overweight.
So, the effect of eating slower on losing weight is great. This has a number of explanations, namely:
- You suppress the feeling of hunger so that you feel satiated more quickly and therefore consume 10% fewer calories
- You chew more intensively, so you get up to 15% fewer calories
- Your blood sugar level doesn’t spike as much, making fat burning more possible
Summary tip #1: Eat slower so you feel satiated faster and consume fewer calories.
 Tip #2: breakfast with proteins:
Many people start the morning with carbohydrates such as bread or muesli. This is a missed opportunity to lose maximum weight in one or more weeks.
Instead of carbohydrates, it is better to eat protein in the morning. Studies show that this gives you a feeling of satiety. The consequences are as follows:
- People think of food 60% less often
- People have 50% less desire to snack in the evening
- People eat more than 400 calories less per day!
A high protein intake increases the metabolism, reduces appetite, and stimulates the production of anorectic hormones.
So this is an excellent way to reduce the number of calories consumed and lose weight quickly.
Summary tip #: Start the day with protein in the form of a fried or boiled egg, meat, tuna, or poultry!
Would you like a sample slimming week menu including recipes and a shopping list?
 Tip #3: Drink water before meals to lose weight fast:
Drinking water can greatly accelerate weight loss, especially if you drink water before a meal.
For example, a study of adults and the elderly found that drinking half a liter of water before meals accelerated weight loss by 44% over a 12-week period compared to people who did not.
There are two explanations for this:
- By drinking half a liter of water before meals, you reduce your appetite and end up eating less
- Studies show that you burn 24-30% more calories an hour after drinking half a liter of water
It is also common for people to confuse the feeling of hunger with thirst. So first have a glass of water (or cup of green tea) and wait ten minutes to see if you were really hungry or just thirsty.
Summary tip #: drink half a liter of water half an hour before each meal and stimulate the burning of calories by more than 40%!
 Psychological tips: Tip 4: Use small plates:
A series of studies have shown that you automatically eat less when you use small plates.
This is because you look at the portion on your plate in a different way. People fill their plates the same way, whether it is small or large.
If the plate is big and there is little food on it, you will feel like you haven’t eaten much. If the plate is small… it seems to be full quickly and you feel like you are eating more.
By replacing 32-centimeter plates with 24-centimeter plates, you eat 27% less on average.
 Tip #5: Use tall, narrow glasses:
A study showed that if you use tall, narrow glasses you can drink up to 57% less.
So use tall, narrow glasses when drinking alcohol or high-calorie drinks. On the other hand, use low, wide glasses when drinking water and tea.
 Tip #6: Use red plates for unhealthy food:
Another trick: if you eat unhealthy food on a red plate, you eat less food than on a white or blue plate.
A possible explanation for this is that our brain associates the color red with “stopping”.
 Tip #7: Spoon less:
Research shows that if you serve 45% less (500 instead of 900 grams) you eat almost 40% less. In most cases, you won’t make up these calories at the next meal, just like with intermittent fasting.
 Tip #8: Don’t watch food advertisements:
People who are exposed to food advertisements while watching television choose unhealthy snacks 28% more often than people who watch non-food-related advertisements.
So watch out for food adverts just before you decide what to eat and avoid them while you’re eating!
 Tip #9: Stop (light) soft drinks and fruit juices:
The tip that you should eat little sugar is obvious, but it is not always clear what sugar contains.
What you need to know is that soft drinks and fruit juices are your worst enemy because they are really full of sugar. That is why I often call soft drinks and fruit juices ‘liquid candy’.
By fruit juices, I do not mean fresh juices. Fresh juices are recommended for their vitamin and mineral content.
If you replace high-calorie drinks such as soft drinks and fruit juices with water, you will lose weight spectacularly fast.
However, light soft drinks are also far from recommendable. They contain artificial sweeteners.
Although artificial sweeteners give a modest weight loss compared to sugar. I do not recommend artificial sweeteners at all because of the following 4 arguments:
- The long-term effects of artificial sweeteners are unknown.
- Almost all studies on artificial sweeteners are industry sponsored
- It is not advisable to get used to sweeteners (which are several hundred times sweeter than sugar)
- It contains no nutritional value, so e.g. a cup of green tea is always healthier than a glass of light soda
Summary Tip #: Avoid all soft drinks – including light soft drinks – and fruit juices.
 Tip #10: Avoid sugars with pseudonyms:
Besides fruit juices, there are other hidden sugars.
Did you know that there are…
- 44 sugar cubes in a bottle of tomato ketchup?
- 40 sugar cubes in a bottle of salad dressing?
- 28 sugar cubes in a jar of satay sauce?
- 25 sugar cubes in a jar of pasta sauce?
- 13 sugar cubes in drinking yogurt?
- And so on…
These are very high numbers, but there is also an incredible number of products with smaller quantities of sugar.
In fact, it is better to say that a small number of products in the supermarket do not contain any sugar.
Sugar is added to approximately 56% of supermarket products. At least, sugar or sugar disguises.
There are bizarrely many pseudonyms for sugar. Mostly, the pseudonyms end in ‘ose’ or contain the term ‘stroop’ or ‘syrup’.
In my opinion, the only function of these pseudonyms is to lead the ignorant consumer into the woods. This is done via two effective techniques:
- If consumers do not recognize the pseudonym, they are more likely to conclude that it does not contain sugar.
- The producer must put the ingredient that occurs most often in a product first. If this producer breaks down the sugars into different names, he can put the different sugar names further down the list much more easily, which makes it easier for the consumer to conclude that there is little sugar in it.
All these techniques belong to the concept of ‘clean labeling’, in which producers do not improve their product, but rather present themselves as better (or rather, less bad) than they really are.
Summary tip #: always read the ingredients list of a product and discover hidden sugars via pseudonyms.
 Tip #11: Eat low-Carb:
People in the West eat far too many carbohydrates. If you compare our current food feast with hunter-gatherer societies, we have lost our way.
In a study conducted in 2000, scientists found out how many carbohydrates the hunter-gatherer societies ate on average. If we compare that to our current diet, this is where we end up:
We need to cut out many more carbohydrates and replace them with healthy fats and proteins.
Summary tip #: go back to the original amount of carbohydrates with a low-carb diet.
 Tip #12: Eat more Fibers:
Eating sugar and little fiber is a guarantee for high peaks in your blood sugar level. The result is a large production of insulin, which causes (belly) fat to be stored.
By adding fiber to your diet you reduce this. Fiber can be found in vegetables, fruit, nuts, seeds, dark chocolate, grains, and beans.
Fibre also makes you feel full faster and you automatically eat less. This is because fiber literally ensures that your stomach is emptied more slowly.
Therefore, it is recommended to take one of the mentioned products with each meal. The best option is to eat a (small) salad with each meal. Of course, you can add some nuts, or fruit, beans, etc. to it.
Summary tip #: Eat more high-fiber products to speed up weight loss and feel satiated for longer.
 Psychological tip: Tip #13: Hang a mirror in your kitchen:
Research shows that if you hang a mirror in your kitchen, you eat 32% less unhealthy food.
 Tip #14: Make unhealthy food harder to reach:
Research shows that if you put unhealthy snacks further away, the chance that you actually eat them decreases. There are two reasons for this:
- It takes about 20 seconds to think: do I really need that?
- Out of sight, is out of mind”, for example, if you keep sweets in a transparent drum that is visible, you open this drum 71% more and you eat an average of 77 calories more per day than if this drum is not transparent.
So put your unhealthy snacks somewhere high up in the kitchen where you can’t reach them, or somewhere in the back of the cellar.
You’ll reap the rewards later. Or don’t buy unhealthy food at all… Then you cannot even be tempted.
These tips actually all affect how much you eat, either by influencing your hormones or psychological tricks. Without exercise, you can lose weight quite quickly with these tips.
 Tip #15: Sometimes skip breakfast:
Breakfast is the most important meal of the day!
“Huh?” you will say. But let me explain…
Point 1: The myth of metabolism.
Many say we should eat breakfast because it gets our metabolism going. That’s a nice theory, but it contradicts scientific findings.
Research has shown that if you eat one meal of 2000 kcal or the same meal in 5 to 6 portions spread over the whole day, you burn exactly the same amount of calories that day (all other factors being equal).
Your metabolism will only slow down if you don’t eat anything for more than about 3 to 4 days (72-96 hours).
Fasting for shorter periods of time speeds up your metabolism. For example, a study with 11 men shows that fasting for 3 days speeds up your metabolism by 14%.
Point 2: You burn fat instead of sugar
The body has two sources of energy:
- Sugar (also called glucose, which you get from carbohydrates)
So your body can also be in two positions:
- Sugar burning
- Fat burning
As soon as you eat sugars or carbohydrates, your body immediately starts burning sugars (with the exception of the rule found in tip 9). This is because it takes less effort for the body to burn sugars instead of fat.
Unfortunately, you won’t lose weight in the form of fat.
The solution is simple… Increase the number of hours you don’t eat. The most convenient way to do that is to skip breakfast because by then you will have slept 7-8 hours (if all goes well).
Point 3: Health benefits.
I could literally write a whole paper on all the health benefits of skipping breakfast.
Here’s a list of benefits if you just don’t eat those few hours:
- Your insulin sensitivity increases, making fat burning more possible
- The growth hormone HGH increases, which speeds up fat burning
- Your blood pressure goes down
- Your life expectancy increases if you do this regularly (up to 30% in rats).
Summary tip #: skip breakfast 1 to 3 times a week and only eat around 12 noon. Moreover, you do not necessarily have to eat less in a day.
 Tip #16: Eat carbohydrates and protein after exercise:
In the previous tip I said that the body is going to burn sugars IMMEDIATELY if you give it any, so also carbohydrates.
But there is an exception to the rule. If you eat carbs after exercising, you will continue to burn fat.
This is because, after exercise, your sugar supply (also called glycogen) is completely or partially used up. If you eat carbohydrates now, they will be replenished first.
So if you want to burn fat all day, eat your carbohydrates after your workout. Carbohydrates also help your muscles recover because they activate the growth hormone HGH.
If you don’t eat any carbohydrates at all, you could suffer in the long run if you exercise intensively because your muscles can barely recover.
You eat the proteins to build muscle mass. For women, I recommend doing this too, because the more muscle mass you get, the faster you will burn fat.
Summary tip #: Eat carbohydrates after exercise to let your muscles recover and continue to burn fat. Eat this together with proteins so that you build muscle mass and thus accelerate fat burning.
 Exercise-Tip #17: Do short, high-intensity workouts:
A way of exercising with which you can burn 7 times more fat is short high-intensity training. This is a way of exercising whereby you do not work out at the same pace the whole time, as with cardio.
Instead, there are short periods of, for example, 30 seconds of intensive exercises, followed by 10 seconds of rest.
If you do a warm-up of 5 minutes and a cool-down of 5 minutes, this workout takes about 20 minutes.
If you do 3 times 20 minutes of short, high-intensity workouts, you will achieve MUCH more than you would with equally long or even longer cardio workouts.
So you’re short of time and want maximum results?
STOP with cardio and start with short high-intensity training. Soon I will make a video with an example of short high-intensity training.
Summary tip #: do high short intensity training to burn fat much faster than cardio.
Stress is an underestimated topic when it comes to losing weight. If you experience too much stress, you will lose weight more slowly, because stress makes you retain fat faster.
 Tip #18: Avoid Chronic Stress:
Stress causes you to produce more of the anti-stress hormone cortisol. If this is short-lived, for example, if you get scared or something exciting happens, this is not a problem. However, it becomes a problem if it is chronic/long-term.
If your cortisol level is high, this leads to fat storage around the abdomen. In addition, your blood sugar level rises, and this makes losing weight more difficult.
When you are on a crash diet with a very low-calorie intake, you may also experience higher stress levels, which will cause you to produce more cortisol.
Cortisol is not your enemy, however, as it is the hormone that reduces the harmful effects of stress. So cortisol is not so much a bad thing as a sign that you are too stressed.
In this respect, it can be compared to cholesterol. Elevated cholesterol is a consequence of an unhealthy lifestyle and tries to help processes in your body run smoothly.
So cholesterol is also there to help you and is not your enemy.
Here are some ways to drastically reduce your stress levels:
- Meditate: this can lower your cortisol levels by 20%.
- Plants in your home or at work: these can reduce stress by about 15%.
- Listen to music
- Do not crash diet
- Watch TV or a quiet or comic film
Summary Tip #: Avoid chronic stress by sleeping better and relaxing more.
Dealing with stress
Stress is an underestimated topic when it comes to losing weight. If you experience too much stress, you will lose weight more slowly, because stress causes you to retain fat more quickly.
Tip #19: Make sure you get enough sleep:
This tip is an extension of tip #12 to relax more so your cortisol levels stay low.
Sleep has a huge influence on the weight loss process. Here are some results of the studies:
- Sleep deprivation makes adults 55% more likely to be overweight and children 89% more likely to be overweight.
- Sleep deprivation leads to fluctuations in the hormones leptin and ghrelin, which poorly regulate appetite.
- When pilots miss 15 hours of sleep in a week, their cortisol level increases by 50-80%.
- A human being needs at least 7 hours of sleep. Some need more, but never more than 9 hours.
- Here are some sleep tips:
- Stop using screens after 8 pm or use the program Flux to filter out blue light, for Android phones use Twilight, and for Apple, phones use Night Shift (is already the default setting on Apple devices after IOS 9.3 update)
- Do not drink caffeinated drinks such as coffee, cola, green tea, etc. in the evening
- Sleep according to your biorhythm and go to bed at the same time
- Don’t look at the clock if you can’t get to sleep, because that leads to stress
Summary tip #: sleep enough to avoid stress and better regulate your appetite.
Mentality and mindset are also underestimated issues surrounding weight loss. With the wrong mindset, you will only lose weight for one or two weeks, and then it’s a yo-yo.
 Tip #20: intrinsic or extrinsic motivation?
Often people in my practice want to lose weight for the wrong reasons. They actually have to do it because of others.
There are two main reasons:
- – Losing weight for your partner or others in your direct environment
- – Losing weight to meet certain social expectations
You lose weight for someone else and are thus extrinsically motivated. This should be intrinsic motivation. The only person you want to lose weight for is yourself!
So go from ‘I MUST lose weight’ to ‘I WANT to lose weight and also give reasons why you want to. It’s best to write these down because then you’re more likely to behave accordingly.
Summary tip #: Think in terms of ‘I WANT to lose weight (intrinsic motivation) rather than ‘I MUST lose weight’ (extrinsic motivation).
 Tip #21: Don’t see food as filling:
Many people see food as filling their stomachs. This is a missed opportunity because the food you eat actually has other purposes.
There are two main purposes:
- Giving you new energy
- 2. Giving you new nutrients
If you focus your mindset more on those two goals, you will automatically start eating healthier.
A hunger signal is not the sign to fill up your stomach, but to give yourself the right energy sources, including nutrients.
Summary tip #15: Focus on food for energy and nutrients instead of just trying to fill your stomach.
 Tip #22: Find support:
To increase your chances of success, finding support is a very good idea.
This way, you don’t have to do it all by yourself. You have several options:
- Find a buddy to exercise with
- Tell family and friends about your weight loss goals who might want to support you
- Join a group, such as a group workout or cooking club
All these ways can provide the extra motivation and inspiration you need.
Summary tip #: find support from friends, family, or groups who have the same goals as you.
 Tip #23: Set realistic goals for yourself:
“People overestimate what they can do in the short term and underestimate what they can do in the long term.”
Often people have unrealistic goals, such as losing an extreme amount of weight in a short period of time. In doing so, they guarantee themselves a failed attempt, because it is impossible.
I regularly see people have very high expectations for the short term, then fail to achieve them and lose motivation.
Meanwhile, they forget about the long-term goals, which are often underestimated in terms of expectations.
You often see this with starting entrepreneurs: they want to become millionaires, so to speak, in the first year of their business, but don’t think about how big their business can become if they work at it for 5 or 10 years.
Set realistic weight-loss goals and break them down as much as possible, so that each small goal you achieve can be seen as a victory over yourself.
This allows you to positively reinforce your own behavior.
Summary tip #: set realistic goals so you don’t lose motivation and see each achieved goal (no matter how small) as a victory.
How much weight can you lose per week? Do not believe in fairy tales!
If you Google on terms around (healthy) weight loss or losing weight quickly, you will see page titles with the biggest possible claims.
For example, you often read the claim that you can lose 5 to 10 kilos in one week. Unfortunately, these sites do not give a realistic picture of how much you can lose.
There are many factors that influence weight loss. The speed at which you lose weight depends on your height, your fat percentage, your current eating pattern, etc.
However, there is a general rule of what you can lose per week.
Experts say that, as a rule, you can lose 0.5 to 2 kilos of fat per week.
Mind you: That is fat! Of course, you always want to lose fat, but you can also lose water or glycogen (a sugar stock in your body). The latter often happens when you just start a low-carb diet.
Quick FAQ: frequently asked questions and answers:
How fast can you lose weight?
In a healthy way, you can lose up to 4 to 8 kilos of fat per month. How fast it goes for you depends on your current weight, exercise, and other personal circumstances.
Prolonged fasting or eating very few calories is unhealthy, but you can lose weight even faster.
lose weight faster.
How to lose weight fast?
You can lose weight quickly by using more energy than you get through food. You get less energy by eating less and by eating healthier such as avoiding fast carbohydrates. You use more energy by exercising and doing sports.
How can you lose weight quickly as a child?
As a child, you can lose weight quickly in the same way as adults. It is important that you do this in a healthy way so that healthy growth is not hindered.
If you are not overweight, calorie restriction should be avoided.
should be avoided. You can then focus on losing weight by eating healthily, resting, and exercising a lot.
How to lose weight fast at the belly?
Specifically, only losing weight by the belly is not possible. Your body distributes fat tissue in its own unique way and consumes it in its own way.
If you have a lot of abdominal fat, you can reduce it by making sure that you lose weight as a whole and less fat.
How can you lose weight quickly without exercise?
You lose weight by consuming less energy than you use.
You can lose weight quickly without exercising by eating less, eating healthier, and exercising more. Walking or cycling also counts as exercise.
How can you lose weight quickly after giving birth?
Losing weight after childbirth works in the same way as without childbirth. It should be taken into account that your body has to recover and automatically regain the shape it had before giving birth.
In the case of breastfeeding, you should also take into account that you will have enough food to make breast milk.
milk. In that case, it is wise to wait to lose weight, or only lose it if you are very overweight. You can then lose weight by eating healthily, not eating too much, and walking.
How can I lose weight fast in 1 week?
This can be done by consuming more energy than you take in. This can be done by eating less, eating healthier, experiencing less stress and taking more rest, or by exercising more.
In one week you can lose 0.5 to 2 kilos of fat in a healthy way.
If you want to lose more weight, this will exhaust you and you will lose a lot of fluids which you will then quickly replenish.
How can you lose a lot of weight quickly?
You can lose a lot of weight fast by starting right away with eating a lot less, eating healthier, and exercising a lot more.
Make sure that you do not overload your body, that you do not relapse afterward, and that you do not get stressed.
Rigorous adjustments are difficult to maintain and we, therefore, do not recommend them as a method of achieving and maintaining a healthy weight over the long term.
Maintaining a healthy weight over time.
How fast is it healthy to lose weight?
In a healthy way, you can lose up to 4 to 8 kg per month.
Whether you lose weight in a healthy way depends on whether your diet is healthy, you do not experience too much stress through it and you do not deny your body important nutrients and the minimum energy requirements.
How can you lose weight fast with strength training or fitness?
By making your muscles stronger, your body will draw more energy from your diet to maintain this new mass and strength. As a result, your body will consume more energy than it uses, which means your body will burn or break down more fat.
I hope you will get some knowledge about lose weight fast in a healthy way and its treatments by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice.