What's the fastest thing you've lost

Lose weight quickly in a week - Workout Wednesday

Do you want to lose weight quickly in a week? We'll show you how you can lose weight quickly and healthily without going hungry!

Only one week left until the festival, wedding or your last-minute feel-good body? Now do you want to lose weight as quickly and successfully as possible? Here's what you can do to get the most out of the healthy way in a week.

How much can I lose weight in a week?

It is possible in a week 2-5 kg to lose weight! This is not pure fat. You lose for the first few days Bulk of waterthat your body has stored. Crash diets and short-term weight loss successes often only lead to a yo-yo effect. You're getting heavier than before. If you want to lose weight in the long term or maintain your desired weight, we recommend a healthy and long-term one Diet change.

How do I lose weight?

To lose weight quickly, the first thing you need is a Calorie deficit. This means that throughout the day you eat less than your body consumes. There are two ways you can influence your calorie deficit:

  • You can yours Calorie consumption through exercise in everyday life and sport increase.
  • Or lower your calorie intake through your diet. Your Calorie deficit should be between 300-500 kcal / day lying so as not to harm your body.

Editor's tip: Do you know what your daily calorie requirement is? Or how do you find your calorie deficit? With our freeCalorie calculatorwill you find out.

Calculate your calorie needs

Lose weight quickly in a week: nutritional tips

In principle, it doesn't matter what type of diet or nutrition you follow. In the end, it is always the calorie balance that determines whether you lose weight or not. We'll show you more tips and tricks that can help you lose weight quickly.

1. Drink more water

Drink enough water throughout the day (at least 2-3 liters). We often mistake thirst for hunger. Has water no calories, fills your stomach and bends Food cravings in front. If you drink enough water, it will help your body with dehydration.

Does that sound contradictory to you? Here we explain to you why this is so. The result: yours Libra shows you less.

This is how you drink more water

2. Increase your protein intake

A protein-rich diet not only supports you with Muscle building. If you are in a calorie deficit you should pay special attention to it enough protein to take to you. Proteins fill you up and protect your muscles from degradation. Strong muscles automatically burn more calories.

Our tip: With our deliciousWhey protein get yourself an extra large serving of protein. Our high-quality protein from pasture milk also dissolves optimally in water.

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3. You don't have to go hungry!

You can eat yourself really full. tries voluminous but low calorie foods incorporate into your diet. You can eat large amounts of this without a guilty conscience. Your stomach is full and your hunger is satisfied.

Weight loss foods

For example, you can safely eat the following foods:

  • salad
  • spinach
  • broccoli
  • pumpkin
  • Cucumber
  • tomatoes
  • zucchini
  • cauliflower
  • asparagus
  • paprika
  • Mushrooms
  • Berry
  • Watermelon
  • papaya

Reduce your salt and sugar consumption

Salt and sugar can sabotage your weight loss success. Too much salt can be too Water retention to lead. You gain weight Salt is a Flavor carrier. Highly salted foods, such as crisps, tempt us to keep eating even though we have long been full.

Try on sugar, in the form of short-chain carbohydrates, to avoid. These not only have many calories, but have a negative effect on yours Insulin levels out. You get hungry again faster. Try insteadlong chain carbohydrates to eat. Your body takes them in more slowly, you stay full longer!

Long chain carbohydrates are for example:

  • rice
  • Potatoes
  • lenses
  • Quinoa
  • amaranth
  • Buckwheat
  • Peas
  • Beans

Lose weight quickly in a week: fitness tips

By training and more Move in everyday life you increase your calorie consumption and lose weight faster. Try to cover more distances on foot. Use the stairs rather than escalators or the elevator.

Try to exercise 2-3 times a week. There are countless sports and training principles through which you can improve your Calorie consumption can increase. High-intensity forms of training are particularly effective, such as HIIT, Tabata or circuit training.

By Endurance training and Strength training Not only do you burn calories, you also build muscle and tone your body. The training drains them Energy storage of your muscles. These are first filled by a high-carbohydrate meal. There are hardly any carbohydrates left that your body puts in Fat pads can transform.

Exercise and exercise can have a positive effect on your Stress levels impact. Physical activity reduces stress hormones, which can make losing weight difficult. If you don't have a lot of time to go to the gym, just try ours Fat burner workout or follow us Instagram. You will be there regularly short and crisp workouts provided.

Our tip: Need more tips on how to lose weight properly? From now on, follow our podcast Fitness Flash on Spotify.

Lose weight quickly in a week made easy

Finally, we'll show you a few life hacks that will help you lose weight faster:

  • If you're craving something sweet, brush your teeth.
  • Don't try to eat out of habit.
  • Try replacing unhealthy snacks with healthy snacks.
  • Watch out for calorie traps when eating out!
  • Eat from small plates.
  • Eat slowly and consciously. The feeling of satiety only occurs after 20 minutes.
  • Don't drink alcohol.
  • Get enough sleep.
  • Always have a healthy snack close at hand.

Editor's tip: You don't want to go without brownies and the like? Or are you looking for a snack for on the go? Then try our delicious onesProtein bars.

Try our protein bars

Conclusion

  • Lose weight quickly in a week is possible
  • You can lose 2-5 kg ​​(mostly water) in one week
  • Reduce your calorie intake through your diet
  • Make sure you get enough protein
  • Move more in everyday life
  • Exercise 2-3 times a week
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