Lose weight effectively

HOW TO LOSE WEIGHT EFFECTIVELY AND FAST!

Hello Malte, I have a question:
Could you give me some good advice on how to lose weight a little faster? Regards Steven

ANSWER

It's very difficult to answer your question individually without more information about you. However, I would like to give you an important tip that you should definitely take to heart: try not to rush your diet and lose a lot of weight in the short term, as this approach only brings disadvantages. Firstly, there is a risk that if the calorie deficit is too high, you will also lose a lot of muscle, as in a situation of deficiency, muscle also serves as an energy source for the body. This is especially the case if you are no longer able to maintain your training workload and the corresponding intensity due to the little energy available to you. It would therefore be a shame if you sacrifice an excessive amount of your hard-earned muscle just to lose weight as quickly as possible.

In addition, such rapid weight loss is often characterized by the fact that the weight is regained just as quickly. You should set yourself the goal of reducing your weight and body fat over the long term and continuously in order to be able to maintain your target weight in the end and not run the risk of falling victim to the classic "yo-yo effect".

This requires a general and needs-based change in your diet. Try to consume a sufficient amount of protein every day and cover your remaining calories with sensible and balanced carbohydrate and fat sources that fill you up well so that you don't have to suffer from great hunger, even if you are in an energy deficit.

Of course, endurance sports also help to increase your energy needs. However, your focus should still be on strength training, which is your main tool for fighting fat deposits. The more muscle you have, the more your body burns throughout the day, even when you're not doing anything!