How to lose weight — In the healthiest and fastest way possible

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Twelve tips on how to lose weight fast and healthy!

Losing weight is an essential issue for many people. Therefore, it makes sense to have your weight under control for health reasons alone. In addition: Too much body fat usually does not have an optimal effect on the figure.

Here you will learn twelve crucial recommendations on how to lose weight healthily and “quickly”:

Eat healthier: For many, it is already enough to reduce the consumption of bad foods. So you should eat less garbage like pizza, burgers, lemonade, sweet stuff, etc.. Therefore: If possible, eat only healthy, natural foods: salad, vegetables, fish (no-no fish sticks), poultry, lean meat, turkey ham, lean curd cheese or curd cheese with 20%fat, grainy cream cheese, eggs, fruit, sweet potatoes, oatmeal, whole grain products, etc.

Eat less: you need to create a calorie deficit to lose weight. This is the most critical point for success! But please do not eat too little! Women should consume between 1200 and 1500 calories, men between 1500 and 2000 calories. It is best to start with the higher calorie intake and wait 7 to 10 days to see what happens. Unless the weight drops by at least a pound, you should eat 200 to 300 calories less. I recommend counting calories in the beginning as a control.

Recommendation: How much of the nutrients you should eat: Orient yourself to 2 grams of protein per kilo of body weight (maybe a little more!), about 0.8 to 1 grams of fat, and the rest is composed of healthy carbohydrates (KH) as possible. With the KH, you have to test how much you can take. Because of the KH consumption, the pancreas produces the storage hormone insulin. For the goal of “LOSE weight,” insulin production should be kept as low as possible. If you do not lose any more weight, it is recommended to reduce the KH at least temporarily (>Low Carb). However, the protein intake of a good 2 grams and the fat intake of 0.8 grams should not be undercut.

Do not drink calories! It is best to consume only water (0.7 to 1 liter per 20 kilos of body weight), tea, and coffee.

The right time for KH: You should drink some KH after the strength workout. Otherwise, at least the last meal in the evening should not contain KH.

Yes to fitness training: perform intensive strength training to increase the basal metabolic rate. Besides, a trained body always looks better. It would be best to work each muscle intensively once or twice a week. The most efficient way to do this is through a full-body workout, where you should mainly work with basic exercises.

Cardio training: Add endurance training – if time permits – as a supplement: Either 2 – 3 x 30 to 45 minutes per week in the pulse range 120 to 135 or for the fitter exercisers, I recommend 2 to 3 x 10 to 20 minutes of intensive interval training per week to burn fat. Interval training raises your metabolism to a new level, optimal for slimming down! How about 2 x 10-minute interval training sessions following your strength training sessions!!! Watch the video about interval training:

An option to losing weight even faster would be Intermittent Fasting. This means, for example, that you only eat your calories within a time window of 8 hours (e.g., from 10 am to 6 pm).

Hurry up slowly: the slower you lose weight (at least 1 pound per week), the better you can keep it “afterward.” You can orient yourself to 0.5 kilograms less per week as a guideline. Then, weigh yourself once a week at the same time. After all, these 1 pound less per week results in a weight loss of 50 pounds per year. Isn’t that something?!

Cheat meal: You may treat yourself to a cheat meal once a week (preferably on Saturday or Sunday). This is good for your psyche and also beneficial for losing weight (keyword leptin).

Continuity leads to success! Keep at it, and don’t drive yourself crazy if things don’t go smoothly. Always keep an eye on your calorie intake, train your muscles regularly, do additional endurance training – all this combined with a positive attitude, and practically nothing can go wrong. 

Regularity will eventually lead you to success.

Start today: you should not wait any longer to change something. Success requires action. Start now! You now know what to do. You can look forward to the first results in just a few days.


spice up weight loss

Foods that help in losing belly fat fast

1. EGGS

Eating an egg in the morning ensures satiated for many hours. This is because the body needs time to utilize the proteins. In addition, proteins help to build muscle. However, you should not eat eggs every day – this drives up cholesterol levels.

2. DAIRY PRODUCTS

Calcium burns fat and helps strengthen bones, which is especially important for women. If you want to lose weight around the belly, you should eat dairy products of animal or plant origin three times a day. Consumed in the morning, they incidentally also increase the ability to concentrate, while they have a calming effect in the evening.

3. BLUEBERRIES

They taste good, provide vitamin C and boost the metabolism. That’s why blueberries are a suitable ally for getting rid of annoying belly fat.

4. WALNUTS AND ALMONDS

Nuts and almonds have valuable unsaturated fatty acids and are a healthier choice than hot-pressed vegetable oils. They also satisfy hunger in the long term – however, they are not exactly low in calories and should be eaten in moderation.

5. GREEN TEA

Green tea is extremely healthy and helps to break down fat. It contains vitamins A, B, B2, calcium, potassium, copper, magnesium, and zinc, has anti-inflammatory effects, and prevents cancer.

6. WHOLE GRAIN

The nutritional content of whole-grain products is incomparably higher than that of white flour products. They also contain fiber, which is beneficial for the digestive tract. You can eat up to three servings a day, especially oatmeal is recommended for weight loss on its excellent satiety and low-calorie count.

Quite clearly, yes! Losing weight is becoming more difficult, but with a few changes inhabits, it is possible to lose weight even in old age, especially in a healthy way and without giving up anything. Especially in cases of severe overweight, a healthy weight loss can even alleviate many other ailments and, most importantly, prevent other age-related diseases. In most patients, a healthy weight improves metabolism and the cardiovascular system and relieves complaints of the holding apparatus and joints. However, with increasing age, the risks associated with losing weight incorrectly also increase. Malnutrition and muscle atrophy can make you frailer, especially in old age.


Related: How to lose weight fast when you’re 30 and under  


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How to lose weight healthily and effectively in old age

If you pay attention to a few things when losing weight in old age, you will not only gain vitality and quality of life, but you can also alleviate other ailments and prevent diseases in old age. We have compiled the most essential and practical tips for losing weight in old age for you here:

Discuss losing weight with your doctor.

You should first discuss the weight loss project with your doctor. Pre-existing conditions such as diabetes, arthritis, or cardiovascular system diseases must be considered individually, and the weight loss plan adapted accordingly. While weight loss can alleviate some complaints, other complaints may also worsen if the wrong approach is taken. Even if you have no complaints, you should use your weight loss project in old age for a perhaps overdue check-up appointment with your doctor.

Balanced diet

Losing weight starts first and foremost with your diet. To prevent the risk of deficiencies when losing weight as you age, eat a balanced diet. So enjoy the variety.

Motivate yourself

Losing weight in old age due to a healthy diet and a vital daily routine can improve many ailments, leading to more energy and balance, and prevent disease. Focus on the newfound quality of life and reward yourself for even small successes with a spa day or a small gift. Whatever feels good to you, you deserve it.

Do without snacks

Eating regularly is essential for your metabolism to function optimally and avoid cravings. However, if there is not enough time between meals, your metabolism will not work effectively. Therefore, at least four to five hours should pass between meals to allow your metabolism to burn the most.

Lose weight in old age with interval fasting (intermittent fasting).

After consulting with your doctor, for those who do not have metabolic diseases (e.g., thyroid disease or diabetes), intermittent fasting can be a very effective way to lose weight in old age. Intermittent fasting does not look at calories but at the clock, as meal times play a decisive role.

This is how interval fasting works – From about 14 to 16 hours without eating, the metabolism slowly switches to fat metabolism for energy production. The easiest way to achieve such a time window without food is overnight. To do this, eat dinner earlier or breakfast later. It is essential for the success of interval fasting that nothing is eaten during the meal breaks and that a lot is drunk in general. Minuscule amounts of food (or sugar in the drinks) can already prevent the conversion to fat metabolism. After the meal break, normal eating is allowed again. Also, on the part of the DGE (German society for nutrition), interval fasting positively affects weight loss and general health.

Over time, five forms of interval fasting have become established. The 16 to 8 method, the 5 to 2 method, the 6 to 1 method, alternate fasting, and dinner canceling. The 16 to 8 process and dinner compensating are particularly suitable for losing weight in old age, as they are exceptionally gentle on the metabolism. With the 16 to 8 method daily, 16 hours are fasted and 8 hours are eating. Dinner Cancelling involves skipping dinner entirely two to three times a week.


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