How to Lose a Lot of Weight in a Week?

Want to know how to lose a lot of weight in a week? Preferably also without the weight coming back after that time. A lot of diet books promise it. You do not have to diet heavily and you are guaranteed to lose weight. But what happens if you want to lose weight so quickly?

Losing a lot of weight in just a few weeks is not an effective way to lose weight. The body tries to protect itself and therefore saves energy to go back to the old weight. Below you can read how quickly you can lose weight and what happens to you if you lose (more than) half a kilo in a week.

How to Lose a Lot of Weight in a Week – Losing half a kilo in a week

The body not only needs the energy to move. It also uses energy to keep warm, digest food, make the heartbeat and make the brain work. The body gets this energy from food. If as much energy comes in as is used, the weight remains stable. Is there less coming in? Then the body will look for other energy sources to get enough energy and will use its reserves. The largest reserves of the body are the fat reserves. But protein reserves (muscles) can also be used for energy.

With gradual weight loss, half to one kilo per week, the fat reserves make the largest contribution to energy. If you want to lose more weight in a week, the protein reserves make an ever-increasing contribution. Do you want to lose half a kilo in a week? Then eat approximately 500 kilocalories (kcal) less per day than you are used to.

500 kcal less

Eating 500 kcal less a day seems a lot, but that is not so bad. With some small dietary adjustments, you can quickly save 500 kcal, without having to eat much less. Here are some examples:

  • Skimmed milk instead of semi-skimmed milk saves 25 kcal per glass.
  • Coffee without sugar saves 20 kcal per cup.
  • Choosing a filet steak can quickly save 200 kcal compared to a bacon steak.
  • Wholemeal sandwiches contain 20 kcal less than white sandwiches. If you eat 6 slices of bread a day, this will quickly save you 120 kcal.
  • Opt for slightly smaller portions. 1 serving spoon of potatoes or pasta less already saves 55 kcal.

These all seem to be small differences that do not really contribute much to lower energy intake. But when you add up the savings, you still get close to 500 kcal.

To Exercise

It is of course also possible to exercise more. Even then you burn more energy. Which has a beneficial effect on your weight?

For example, a person weighing 80 kilos can burn more than 300 kcal with a half-hour forest walk. With a calm bike ride of 30 minutes 160 kcal. How many calories you use while exercising depends on the intensity and weight. The Netherlands Institute for Sport and Exercise has tips for more exercise in your daily routine.

If you exercise, you lose fat, but your muscles get bigger and stronger. And muscles weigh more than fat. So you probably lose fewer pounds than you expect. You can even get heavier. So do not stare blindly at the scales. But see if your pants are perhaps looser.

What happens in your body if you want to lose too much weight in a short time?

Unfortunately, losing weight very quickly is not as easy as it seems. Are you going to eat less rigorously or are you following a crash diet? Then the body tries to retain as much energy as possible. It goes on saving mode, as it were. This protects your own reserves and you lose less weight.

The body’s energy-saving mode is primarily aimed at protecting the fat reserves. If you eat very little for a longer period of time, you mainly burn proteins from the muscles, so that your muscle tissue quickly decreases. Muscles use more energy than fat. The more muscle you have, the more energy you use.

Back to the old weight

The body is focused on keeping as much as possible in balance and to prevent large fluctuations. If you lose a lot in a short time, you will upset this balance. Your body wants to get back in balance by going back to the old weight. Even one year after following a strict diet your body continues to ask for extra food. As a result, there is a good chance that you will arrive again and arrive at your starting weight.

The fat cells in your body also want to return to their old state. When fat is removed from the cells, the cells experience a form of stress. They will do everything to replenish the supply of fat.

Therefore, lose weight in the right way. This way your body can get used to the new weight. Then there is a greater chance that you will keep your new weight.