Losing weight quickly in just one week is not that easy: In order to lose weight sustainably, without major muscle loss and without cravings, you should eat 300 to 500 kilocalories less than your daily energy requirement. Since one pound of body fat represents 7,000 kilocalories to burn, we can calculate how quickly the pounds will shed.

1. Lose weight fast
With these 11 tips &
tricks you will reach your goal
Losing weight quickly in just one week is not that easy: In order to lose weight sustainably,
without major muscle loss and without cravings, you should eat 300 to 500 kilocalories
less than your daily energy requirement. Since one pound of body fat represents 7,000
kilocalories to burn, we can calculate how quickly the pounds will shed.
Without sports: [1]
● Variant A: With a calorie deficit of 300 kcal per day, you need around 23 days to
lose a kilo of fat . Makes a minus of around 300 g per week.
● Variant B: With a calorie deficit of 500 kcal per day, you need around 14 days to
lose a kilo of fat . Makes a minus of around 500 g per week.

2. With sports: [1]
● Variant Soft & Easy: With a calorie deficit of 300 kcal per day + 2 x 20 min jogging
per week you need about 20 days to lose a kilo of fat. Makes a minus of around
350 g per week.
● Variant I give everything!: With a calorie deficit of 500 kcal per day + 3 x 30 min
jogging per week, you need around 12 days to lose a kilo of fat. Makes a loss of
around 580 g per week.
Note that these are of course guidelines: everybody works differently and calorie values ​
​
can
never be determined exactly. In the first few days, you will also lose weight due to the loss
of water that your body has stored. So don't get discouraged if the pounds tumble less after
a few days.
If you think these numbers aren't "rapid weight loss," extrapolate them over the course of a
year. This results in an annual fat loss of around 16 to 26 kilos without exercise, and with
exercise, you can lose around 18 to 30 kilos of fat a year. These are probably
spectacular values. This way you can lose weight quickly and healthily because you don't
have to go hungry or expect a yo-yo effect.
How to lose weight fast?
count calories

3. An important tool in losing weight is counting calories. Fat loss requires a calorie deficit .
So if you eat about 300 to 500 fewer calories each day than you expend per day, you will
lose weight. To achieve this, you should record your total consumption each day and
make a note of how many calories you consume . In our article on " Low- calorie foods "
you will find a lot of useful information about the calorific value of foods and a formula for
calculating your calorie consumption.
To keep moving
Do you want to lose weight fast? Then sport and exercise should not be neglected in your
everyday life. If you hardly move, you don't use a lot of energy. Fat is nothing more than an
energy reserve that we want to access when losing weight. The often-expressed wish to
“lose weight quickly without exercise” is not so easy to fulfill, because in fact losing weight
quickly only works really well with exercise.
Being active every day and exercising two to three times a week is enough to increase
your calorie consumption. To bring more exercise into your everyday life, you can, for
example, walk short distances, use the stairs instead of the elevator and the bike instead of
the car. And you can also burn a lot of calories with housework and gardening.
This is how you can lose weight quickly with jogging:
This is how you can lose weight quickly with a workout:
It is not possible to say in general which of the two approaches you can use to lose weight
the fastest. In general, both have their advantages and disadvantages: For example, longer
sessions with lower intensity take more time, but they don't drain you as much.
Lose weight fast with 11 simple tips

4. You are now asking yourself "What exactly will help me lose weight?". We have put together
11 simple tips for you that can help you lose weight:
1. Eat more protein and fiber
2. Avoid processed foods
3. Eat regularly
4. Drink water before meals
5. Switch to black coffee
6. Reduce your sugar consumption
7. Use small plates instead of large ones
8. Use diet shakes
9. Train strength and endurance
10. Get enough sleep
11. Refrain from alcohol
1. Eat more protein and fiber
What you save on carbohydrates when losing weight, you should pack on top of it in
proteins and soluble fiber. Dietary fibers are not only important for digestion, they also
ensure that foods have a low energy density. This means that foods rich in fiber are
usually low in calories. Also add foods with a lot of protein to your diet, because the proteins
they contain help to counteract the breakdown of muscles.
To foods containing protein

5. 2. Avoid processed foods
After a long day at work, you don't feel like cooking in the evening and prefer to put a frozen
pizza in the oven? The scales can show a few kilos more in the long run: Industrially heavily
processed foods such as fast food & Co. usually contain a lot of sugar, salt, unhealthy
trans fats, and many additives. Not only does this make you feel bloated, but it also
makes you gain weight over time. Try to avoid ready meals with long lists of ingredients and
cook with fresh ingredients as much as possible.
3. Eat regularly
It's also important to fill up on your regular meals and avoid uncontrolled snacking. If
you do not only eat for the main meals, you should prefer a natural yogurt with fruit, a few
vegetable sticks, or a handful of nuts for the snacks between meals. You can find snacks to
lose weight, many other quick dishes, and more inspiration in the nu3Kitchen.
4. Drink water before meals
If you drink a large glass of water about 30 minutes before a meal, you will feel full more
quickly afterward because your stomach is already full of liquid. Water also helps as a
small hunger break in between meals. In addition, the body consumes additional calories
by drinking - especially if the water is cold and has to be warmed up in the stomach.
To low-calorie drinks
5. Switch to black coffee
If you like to drink coffee in the morning and want to lose weight quickly, then it is best to
only drink your coffee black. Even without added sugar, milk coffee, cappuccino or latte
macchiato are sugar traps and not low in calories due to the milk they contain.
6. Reduce your sugar consumption
For diet success, you should reduce your sugar consumption, because sugar in the form of
short-chain carbohydrates provides many calories and influences your insulin level.
The result: after a high-sugar meal, you get hungry again more quickly. If you don't want to
give up the sweet taste entirely, you can use low-calorie or no-calorie sugar substitutes.
Learn more in our article on sugar alternatives.
7. Use small plates instead of large ones
You can trick your brain by choosing the right plate size for your meals. A fully loaded
small plate appears to your subconscious as a large portion, whereas the same
amount of food on a large plate appears less. So use small plates at your meals so as not
to be tempted to have a second helping. This increases the chances of losing weight.
8. Use diet shakes

6. With meal replacement diets like BEAVITA, you swap out two or more meals for a shake,
soup, or other meal replacement. This saves you calories and still provides you with all the
nutrients. The diets are particularly suitable for getting started with long-term weight loss.
BEAVITA offers many delicious flavors so that enjoyment doesn't fall by the wayside. The
BEAVITA 2-week diet package contains enough products to replace two meals a day. In
addition to shakes, there are also soups, mueslis, and bars. This way, boredom will certainly
not arise.
9. Train strength and endurance
You can't avoid sport and exercise if you want to lose weight. You can achieve your goal of
creating a calorie deficit by not eating, but losing weight is much easier with exercise. A
combination of strength and endurance training is ideal for burning calories. So get to
the dumbbells and weight machines.
10. Get enough sleep
While we rest at night to recharge our batteries and recharge our batteries, our body keeps
working. Our cells are repaired, toxins are filtered and transported away. For all these
processes, our body needs energy, which it gains from existing fat reserves. A good
night's sleep, therefore, favors your project.
11. Avoid alcohol
In addition to being high in calories, most alcoholic beverages inhibit fat loss. When you
drink alcohol, your body puts its full focus on breaking down the alcohol. This in turn means
that the utilization of proteins and carbohydrates is reduced and fats are almost no longer
used for energy production. For the time of losing weight, therefore, do not drink alcohol at
all.
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