How much weight can you lose per week?
There are many factors that influence kilo loss. The speed at which you can lose weight depends on your height, body fat level, eating habits, etc.
However, the weight that can be lost per week is a general rule.
Experts agree that it is generally possible to lose 0.5 to 2 kilos of fat per week.
Note: we are talking about a fat loss! Of course, it is always fat that you want to lose, but you can also lose water or glycogen (the body’s sugar reserves). A loss of glycogen is often seen when starting a low-carbohydrate diet.
Losing weight quickly and healthily: the 4 components
Since we’re done with the introduction, let’s move on to the 25 tips for losing weight quickly.
They are divided into the 4 components of kilo loss. When all the regimes are combined, the following 4 components can be identified (you will find an additional subdivision below):
The food supply
Physical activity (effort)
Stress management (relaxation)
Mentality/state of mind
How does diet have the greatest impact?
A 1997 report, bringing together all the studies from the previous 25 years, examined 90 overweight participants (about 90 kilograms) to determine whether diet or physical activity has the greatest impact on weight loss (source).
If we look at the studies that report the evolution after about 15 weeks, we see the following results:
Power supply unit: loss of 10.7 kilos
Physical activity group: loss of 2.9 kilos
Diet + physical activity group: loss of 11 kilos
As you can see, diet is much more important than physical activity. A fact that I often see in my clients.
I am sometimes criticized for using a 1997 study; recent studies have also shown that diet is much more important than physical activity for weight loss (source). A 2007 study even showed that additional physical exercise resulted in only 2.5% weight loss (source).
On the basis of these data and experiences, the following proportions can be assumed:
The impact of diet on kg loss is such that this is my priority here.
If ALL diets had to be combined, 4 aspects of diet could be identified that affect the weight loss process. It’s about the amount of food, the type of food and when you eat.
Here is a summary:
Power supply (the most important!), which can itself be divided into:
The amount of food
The type of food
The moment we eat
Physical activity (effort)
Stress management (relaxation)
Mentality/state of mind
I will now give you some tips for each aspect. Diet is the most important aspect of losing weight quickly, so it is the part that brings together most of the advice.
Do you want an example of a slimming menu, with recipes and shopping list?
Food: Eat the right amounts
These tips will help you control the amount you eat through the management of your body’s hormones or through little psychological tricks. These tips will help you lose weight quickly without exercising.
As obvious as it may seem, this simple trick has a surprising impact.
How can this be explained?
Well, once you’ve eaten, your body gets rid of ghrelin, the hunger hormone. In addition, it secretes three appetite suppressant hormones (source).
These hormones send a signal to the brain that you are full. The only problem is that this process takes about 20 minutes!
Eating more slowly therefore has a big impact on weight loss. There are several reasons for this:
The feeling of hunger is suppressed and the feeling of satiety is felt more quickly.
We eat in smaller quantities, which means that we consume 10% fewer calories (source)
More chewing, which leads to a 15% reduction in calories consumed (source)
The increase in blood sugar levels is less significant, which facilitates fat burning.
* The calorie reduction in points 2 and 3 above cannot be added together because they overlap.
Tip Summary 1: Eat more slowly. You will be satisfied faster and consume fewer calories.
Quick Lose Weight Tip #2: Eat Protein for Breakfast
Many people start the day by eating carbohydrates such as bread or muesli. This is a missed opportunity to lose as much weight as possible in one or a few weeks.
If you want to lose weight quickly, it’s really better not to do this every day.
Eating carbohydrates at breakfast has the following disadvantages:
The body starts to draw from sugars and immediately stops burning fat
Sugar… calls sugar. Your body will soon be craving more.
Carbohydrates lead to high insulin production, which, at high values, leads to fat storage.
People who eat fast are 115% more likely to be overweight than people who eat slowly (source). In a study of 529 men, participants who reported eating “very quickly” gained twice as much weight in 8 years as participants who ate at a “slow” or “average” rate (more weight loss articles at menswearstyle.co.uk).
