Lose weight quickly: the simple 3-step plan

A healthy weight is important to feel fit, and many people are concerned with how they can lose weight quickly. But losing weight quickly, is that the best way? How does the body react if you lose a lot of weight in a short time?

You may also be wondering how much you can lose in a week and what a healthy way to lose weight is.

In this article you can read all about losing weight fast and how you can ensure that you reach your ideal weight in a healthy way.

Step 1: How much weight can you lose per week?

Losing weight can be tackled in all sorts of ways. That is quite confusing if you are looking for a good diet and do not know what is the right way. Every diet seems the ideal way to tackle the pounds:

  1. Juice diets
  2. Yogurt diets
  3. Low in carbohydrate
  4. protein-rich food

Some diets claim that you can lose 2, 3 or even 4 pounds a week. It is all guaranteed and not bad at all for you.

But it is important to continue to take good care of your body while losing weight. With a diet where you drastically eat less, you can assume that your body does not get enough of what it needs. That is because your body has a certain need for energy, whether you are very active or not.

Energy for your body: what is it needed for?

Our body needs energy every day to be able to do what you want it to do: work, think, exercise, get your children out of school and do the shopping. But behind the scenes, your body does much more naturally. It ensures, for example, that your heart keeps beating, your resistance stays up to date, hormones are created, that you stay warm, your cells can recover and your nerves communicate with each other.

Even if you don’t do anything (when you’re sitting on the couch and watching television or sleeping), your body is busy with all kinds of processes. That is the resting metabolism. Your body therefore always uses energy at every moment. An average person consumes between 2000 and 2500 calories per day.

A calorie is a unit of energy. We get our energy from food.

If you want to lose weight, the standard principle is to ensure that your body gets fewer calories than it actually needs. You use this to stimulate your body to look for another source of energy, namely the stored body fat. So that is why you eat less during a diet. Instead of eating the average 2000 calories, you will eat 1500 to 1700, for example.

How many calories do you have to burn to lose 1 kilo?

Everyone wants to lose weight quickly. But with a simple calculation, you can see that there are limits to what is possible. A gram of fat equals 9 calories. 1 kilo of pure fat is therefore 9000 calories.

If you want to lose one kilo of pure fat, you have to burn around 9000 calories or eat less with the value of that energy. 

However, a kilo of pure fat is not the same as a kilo on your scale. A kilo of body fat consists of fat, water and proteins. A kilo of body fat is approximately equal to 7777 calories.

Never believe programs that promise you can lose 5 kilos in one week . That’s because more calories than you consume in a week. For the best result you can best focus on losing 1 kilo per week. That is a healthy way to lose weight without losing a lot of nutrients.

What the body does when you lose weight fast

Super fast weight loss seems attractive, but it doesn’t happen what you want it to happen. The moment your body only gets very few calories, your body will respond. It understands that there is a chronic shortage and will therefore use energy efficiently. It’s all about the savings mode, so to speak.

In this energy-saving mode the body looks at what uses the most energy. Those are the muscles. They even use energy if you do nothing. Normally the body gets energy from food, but there is not enough now. Now the body is going to break down the proteins from muscles to get energy. That is actually very smart: it not only gives you energy, but ultimately you have fewer muscles, and they will use less energy later in the future.

But muscles break is not what you want. You follow a diet to burn fat, not to break down your muscles. This is the reason that losing weight very quickly is not the ideal way to lose weight. You do lose weight, but not by burning body fat.

Healthy weight loss

A healthy way of losing weight is to lose weight at such a pace that your body does not go into power saving mode. That means that you do not reduce the amount of calories that you eat too far and that your body gets enough nutrients.

This way the body can continue to perform all functions and it will burn fat efficiently . It is quite feasible and healthy to lose 1 to 2 pounds per week.

Keep in mind that you lose weight fast in the beginning, but that the weight loss is slower afterwards. That is because in the first instance you not only lose fat, but also moisture. Body fat contains a lot of intracellular fluid. The more you lose weight and the less fat in your body, the less you lose weight. This is normal. But rest assured, you will continue to lose weight even afterwards.

Step 2: Lose weight fast through diet or exercise?

Whether or not you lose weight is largely determined by what and how much you eat. Exercise is also important, but food accounts for 80% and exercise 20%.

Exercising and getting enough exercise can speed up weight loss. You burn a large amount of calories by exercising. Depending on what you do, you can burn 200 to 500 calories with one hour of exercise.


Number of calories per hour

Workout gym

500 – 700

Brisk walk




Elliptical cross trainer




Every form of movement is good. It naturally helps to burn the amount of calories consumed, but also stimulates more activity within the body. The functioning of the intestines is better, because the circulation is stimulated and you get stronger muscles.

Higher energy consumption

Exercising more helps you to become fitter. Regular exercise ensures that you get more and stronger muscles. If you get more muscle, you will start to use more energy, not only during exercise, but also at rest. This is because muscles consume energy even at rest. That means that you will burn more calories in a whole day. That can make it lose weight so just that little bit extra.

Exercise and physical health

Getting enough exercise is not only important to be able to lose weight, it is important for your overall health. Nowadays we spend a large part of the day sitting, behind a desk and barely moving.

Research shows that we work 7 hours a day on a working day! Also on the weekend we apparently do nothing 85% of the time and we sit on the couch. Our body is not actually made to sit all day. You also notice that quickly: your muscles become stiff and start to hurt.

The danger of sitting for long periods

But that is only what you are aware of. Sitting for long periods of time has even more consequences, which you cannot immediately see. An inactive life can actually have consequences for how long you will stay healthy. Sitting for long periods increases the risk of type 2 diabetes by 12% and the risk of cardiovascular disease by 47%. Long sitting increases the concentration of fats and the sensitivity to insulin of your cells decreases.

This has everything to do with the insufficient use of the large muscles of the body. To ensure that you stay healthy, it is better to take some time off every day to get your muscles moving again. You don’t have to exercise every day for this, but taking a short walk or cycling to work can prevent a lot of problems.

We do, however, recommend working out at least twice a week. If you’re looking for a sport that you like, that’s probably no problem. But to lose weight, more is needed. Exercising alone will not cause you to lose weight. If you continue to eat as much as before, you will hardly lose any weight.

In addition, you probably do not train every day and therefore exercise cannot cause a significant decrease in your weight.

Step 3: How can you lose weight fast through food?

If you want to lose weight healthily and quickly, it is important to become aware of what you eat. It often happens that you eat a lot more than you think. Even if you eat healthily, small snacks or snacks can provide more calories than expected.

  1. A handful of nuts: 150 calories. With a handful extra this comes out to 300 calories.
  2. Half an avocado is 200 calories. It is full of healthy fats, but the number of calories is pretty good.
  3. And were you so hungry at the end of the day and did you take an extra peanut butter sandwich? Add another 180 calories.

Now there are diets where you can count on calories all day long , but you don’t need to lose weight right away. It is more about paying close attention to how often you eat something, what you eat and why you grab something to eat.

What do you eat in a day?

What you eat determines how much energy (calories) you get. You can follow a diet to ensure that you know exactly how many calories you eat, a schedule that you will find support. You can use diet apps , eat meal replacements or start counting calories yourself.

By opting for healthy products it is very possible to lose weight without following a specific diet. It is simply a fact that we eat so many hidden sugars and processed products one day, which results in a large amount of empty calories. They burden your body, the body often does not even know how to handle all those chemicals.

So healthy eating actually means making sure that you start eating pure and unprocessed products. These are products with as few ingredients as possible, no added chemicals and no or little sugar.

Natural products:

  1. Unprocessed vegetables : cabbage, bell pepper, string beans, cauliflower, carrots, etc.
  2. Meat and fish : Chicken fillet, steak, minced meat, salmon, etc. So without additives, as there are in hamburgers

Cookies, chips, nut mixes, chocolate, but also soft drinks and flavored dairy products, these products all contain sugar or sugar substitutes. These all come from a factory, which means that there are all kinds of additives.

If you want to lose weight fast, you should make sure that you don’t get that much in on it.

Make sure your portions are of a normal size. You can eat unlimited vegetables. You should limit potatoes, rice and pasta. These can quickly contribute to increasing your weight.

How often do you eat in a day?

You do something unconsciously very quickly. There are liquorice on your colleague’s desk and every time you pass by, you take one. Or you can eat a cookie in between after exercise. In the evening, while watching TV, you drink a glass of wine. Losing weight quickly does not work if you take a lot of unhealthy snacks. To be able to lose weight it is important that you take a critical look at your eating moments.

It is not necessary to eat more often than three times a day. If you have eaten a good filling meal, then you do not even need a snack. Meals that are high in protein fill better than meals that are high in carbohydrates. But if you like a snack, make sure you have a healthy snack and not more than twice a day.

It is also advisable to eat a good breakfast. After a night’s sleep your digestive system has settled down. To provide you with energy for the day, you need something to eat. You have to get your digestive system going again and you do that with a nice breakfast.

Even if you are not hungry, you could take something easily digestible, a bowl of yogurt or a cracker. If you do this for a few days, you will get used to it automatically.

Why are you eating?

We don’t just eat because we need food, because our body needs the energy. Eating also has to do with emotions. We all know it, especially if you are not feeling well. After a hard day, after a fight with your partner, if your children were busy all day, it is wonderful to have something tasty. “I have earned that,” you say.

But if that is the case every day, then something is wrong. We quickly talk well, that we again take a piece of chocolate, or another handful of chips. But it does pile up and that is the reason that so many have too high a BMI . 

It is therefore useful to find out what is the reason for you to snack whenever. So if you feel that tendency coming up again, you can take a time out. Try to find out what is behind it, why you feel the need to eat something. Of course you can be really hungry, but if you don’t, there is often an emotional pain behind it. The sweet or salty (whatever your weak spot is, doesn’t matter) makes you forget that pain.

Sadness, irritation, anger or loneliness, every emotion can hide behind an urge to eat. Losing weight fast becomes very difficult when you eat because of emotions. If you feel this emotion, see what you need and look for something else to deal with. Call your best friend, take a walk with the dog, take a long hot shower or tidy up a cupboard. Do something that distracts you and that is somewhat active. The physical and mental stimulus will make you forget that you wanted to eat.

So it is very possible to lose weight quickly, just by paying attention to healthy food and becoming aware of what you eat, when you eat and why you eat. In fact, you don’t even have to follow a special diet.

7 Tips for losing weight quickly

1. Eat quietly, chew well

It often happens that food has to be taken quickly. We also eat while we watch television or do some work. All this does not ensure that we are attentive to our meal. That is why we eat too fast. That is not so good for digestion and that ultimately also has an effect on our weight.

Eating calmly is important for the stomach. While eating, your stomach becomes full and when it is full, it sends a signal to your brain that you are full. However, it takes some time, it takes about 20 minutes for your brain to receive that message. 

Paying attention to your food is very important

If you eat very quickly, that will immediately make your stomach a whole lot fuller. You then eat more than you need. To prevent this, you will need to eat more calmly and listen to your body. That is why attention to your food is so important.

Chewing is also necessary for good digestion. While chewing, your food is mixed with saliva and this is already partly responsible for digestion. The stomach can therefore absorb nutrients even better and process food more efficiently. By chewing well you will also be full faster, and you will eat more calmly through it. This is also important if you want to lose weight.

If you want to lose weight, it is best to take some time off before meals. A time when you only eat. So make it a cozy and tasty moment, put your smartphone aside and switch off the television.

2. Hidden sugars and simple carbohydrates

Pay close attention to what you eat starts with reading labels. Try to avoid products with sugar and simple carbohydrates. Simple (or simple) carbohydrates are quickly converted to fat by the body. They also cause fluctuations in blood sugar levels. This means that after eating you get an increase in glucose in your blood.

The body always looks for balance, so it starts producing insulin to lower blood sugar levels. Lowering the blood sugar level ensures that you get hungry again within a few hours. That way, by eating carbohydrates you have a strong need for more sugar every few hours.

Leave fast carbohydrates and lose fat

Simple carbohydrates are found in bread, potatoes, rice and pasta and furthermore in all products that contain sugar. They contribute a lot to weight gain.

Do you want to lose weight fast? Then it is wise to avoid simple carbohydrates as much as possible. It is better to take complex carbohydrates (these are the whole-grain versions, so whole-grain bread, pasta and brown rice). These cause blood sugar levels to fluctuate less.

Try replacing carbohydrate-rich products. If you do that once a day, you will go a long way. Take two eggs or a salad instead of bread. Choose a smoothie for lunch, full of green vegetables and nuts. Leave the potatoes out with your evening meal and eat more vegetables. You can see that it is actually very easy to eat less carbohydrates.

3. Eat lots of fiber

Fiber can also help if you want to lose weight quickly. Fiber is found in vegetables, fruit, beans, nuts and seeds. They absorb a lot of moisture in the intestines and therefore ensure that you are quickly full. A well-filled feeling helps prevent you from quickly craving and snacking.

4. Drinking water

Drinking water is often not high on our priority list, and that while water is essential for your body to function properly. Water helps with waste disposal and promotes digestion. Drink a glass of water an hour before you eat and you will find that it makes it easier for you not to eat too much. Your body needs approximately 1.5 to 2 liters of water per day.

5. Eat healthy fats

Eat fats while you want to lose weight fast? It almost sounds like a bad joke, but it isn’t. For a long time fats were portrayed as the worst thing you could eat. But your body needs fats and they are even a great help if you want to lose weight. It is then important to opt for healthy fats.

Healthy fats are the single and multiple unsaturated fatty acids. They ensure a healthy cardiovascular system, can help prevent diseases (such as cancer), they help to absorb certain vitamins better and ensure that your blood sugar levels remain stable. Very important for good health. You can find these healthy fats in fish, avocados, nuts, olive oil and seeds and seeds. 

6. Avoid stress

You probably knew that stress is not good for you. But stress also causes an increase in body weight. Long-term stresses have an effect on the body: you therefore produce the stress hormone cortisol. This hormone causes your digestion to slow down and it promotes the production of belly fat. It also causes an increase in blood sugar levels.

A second consequence of stress is the influence it has on how you feel mentally. If you feel tension for a long time, chances are that you will make poor choices when it comes to eating.

As you could read earlier, eating also has an emotional side. Stress can also be a reason to snack. And when you are stressed, you often don’t feel like cooking or preparing a healthy meal. Stress can therefore have a negative effect on your weight in several ways.

It is advisable to try to reduce the effects of stress. Try to take the time after work to relax. A short walk can help you release tensions. Listening to music or meditating can also provide more relaxation. 

7. Set realistic goals

You would prefer to lose weight quickly, but bear in mind that quickly is not always good. Nowadays everything has to go faster than fast, but losing weight is not a good starting point. This has negative consequences in the long run. If you want to lose weight, make sure that your goals are realistic and achievable.

It is quite possible to lose 1 to 2 kilos in a week. You can do that by eating healthily and paying attention to what you eat and what you eat. But be aware that after a few weeks you will lose weight less quickly. Try to divide your end goal into smaller goals. If you want to lose 20 kilos, first focus on the first 5. Every small step is one and this way you can be happy with every intermediate goal you achieve. That helps to keep your motivation.