Losing weight is something we at Sterrenstof get a lot of questions about. How does losing weight work? Can I lose weight quickly? And how much weight can I lose in a week? These questions often come up when we talk about losing weight. In this blog we take you into the world of losing weight and how you can get rid of those excess pounds in a healthy and effective way. Read on quickly to find out everything about losing weight quickly and responsibly.

Losing weight quickly: How do you approach it responsibly? 

How to lose weight fast? The way to lose weight fast is based on maintaining a daily calorie deficit. We recommend eating 300-500 calories less than your daily needs. In this way, it is a healthy goal to lose an average of 0.5 to 1.5 kg per week. ( * ) If you have any problems,  please send our customer service team a message . They are ready to help you calculate your calorie needs.

Unfortunately, there is no specific diet that can help you lose weight quickly. This is very different for each person, as everyone has different preferences. Foods that you should avoid when losing weight are alcohol, sugars and 'healthy' snacks. Alcohol and sugars are empty calories. In addition, alcohol can also help you choose fatty choices more quickly. ( * ) Furthermore, 'healthy' snacks often contain hidden sugars and fats. Always check the labels and nutritional values ​​before you want to start with 'healthy' snacks. However, the way to lose weight quickly is the same for everyone

We recommend finding a balance between healthy and tasty foods. This way you can still treat your body to something tasty, but the focus for the rest of the day remains on healthier choices. A good choice is to make healthy nachos. Instead of tortilla chips, use sliced ​​peppers or cucumbers as 'chips'. Top these with a little cheese, black beans, and salsa for a healthy version of nachos. Another good choice is air-popped popcorn as a healthy alternative to unhealthy snack mixes. Add some spices like paprika or garlic powder for extra flavor without the calories.

What is a crash diet?

The diet that is used to lose weight quickly is called the crash diet. With this diet you get very few calories (often less than 800 per day) and you lose weight quickly. Unfortunately, this is not very healthy for our body and can disrupt the metabolism. You do not get all the important nutrients in those 800 calories, which means that your body lacks the right building blocks. This can also cause the yo-yo effect. You go on a strict diet, where you often get too few kcal. This will disrupt the metabolism and make it slower. Then you lose weight, but then you also fall back into old habits. Due to the disrupted metabolism you gain the kilos again, sometimes even being heavier than where you started. ( * ) We want to avoid this by implementing a healthy and feasible calorie deficit.

How does a crash diet work?

Following a crash diet is one of the most extreme forms of dieting. With this diet you eat far fewer calories than your daily requirement. This is often between 500 and 1000 kcal per day. This makes it possible to lose a few kilos within a few days. However, this is not healthy for our body, often due to the lack of the right nutrients to keep our body running. Because you consume so few calories, our body starts looking for another source of energy. The body will then burn excess fat. The first few days you will mainly lose fluid. It is therefore a popular diet to lose weight quickly in preparation for a holiday or wedding, for example. However, it remains important to continue eating both healthily and sufficiently while losing weight. Eating too little can be counterproductive to losing weight, while we would prefer to lose kilos in an effective way that also stays off. 

A daily schedule to lose weight quickly and responsibly in a short time.

As mentioned before, it is very difficult to create a universal diet, since everyone has a personal and unique taste. However, there are handles that can help make it a lot easier. The schedule below is based on 1800 kcal per day. This means that someone with a calorie requirement between 2100 and 2300 could use this schedule to lose an average of 0.5 to 1.5 kilos per week in a healthy way.

Total number of kcal whole day 1803 kcal ( Note: this schedule is suitable for someone with a calorie requirement of between 2100-2300)  Above you see a part of the daily schedule.  The complete daily schedule can be downloaded via this link . 

This is an example of a daily schedule based on 1800 kcal that you could use while losing weight. If you need fewer calories, you could also eliminate some snacks to get to your required number of calories. From Sterrenstof we also have Personal Nutrition Schedules. These schedules contain a meal plan for two weeks, composed to your personal needs. You can  find the Sterrenstof Personal Nutrition Schedule via this link .

These 8 things will help you lose weight quickly.

There are several tips that can help you lose weight quickly and effectively. Note that the calorie deficit is the key to losing kilos. The following tips can help you to get into this calorie deficit more easily:

Eat a diet rich in protein. 

Proteins contribute to a feeling of satiety and will ensure a lesser appetite. It can already help to start the day with eggs, Greek yoghurt or some cottage cheese. ( source ) ( source)

 Eat unprocessed foods . 

Focus on vegetables, fruits and nuts. Processed foods often contain hidden sugars and fats. Adding more unprocessed foods to your diet will help you avoid the intake of added sugars and fats.

Stock up on healthy snacks and food. 

Stocking up on healthy options can help you avoid making unhealthy choices. Also, think of healthy variations on snacks you enjoy to continue enjoying good food. When choosing healthy snacks, it’s important to consider homemade or unprocessed options like fresh fruits, vegetables, nuts, and seeds, rather than relying on packaged grocery store snacks, which often advertise themselves as “healthy” but can actually be loaded with hidden sugars and fats.

 Drink enough water. 

Drinking some water before each meal can help you limit your calorie intake during the meal. After all, your stomach is already filled with water. This can help you avoid overeating. It can also help to drink water first after you start feeling hungry. Men are advised to drink about 3.7 liters. Women are advised to drink 2.7 liters of water per day. The amount of water includes all liquids and fluids from food. Another rule of thumb that is often used is 30 to 35 milliliters of water per kilogram of body weight. ( source )

 Consider Intermittent Fasting

Intermittent fasting involves eating within a set time period of the day and fasting for the rest of the time. For example, you might choose to eat within a 10-hour window, such as 10am to 8pm. During these hours, you would eat all of your daily calories, while fasting outside of these hours. This pattern of eating and fasting can have positive effects on your health and is an effective method to support weight management and overall health.

 Chew more often

This is probably our most used tip that is not often taken seriously. By chewing your food more, you get a better taste sensation. This will ultimately result in your body giving the signal sooner that you are full. When you eat distractedly with a bite, swallow, gone method, you will not really notice when you are full. You are not thinking about it. A study has even shown that people who chew 50 times eat less in a day than people who chew 15 times ( source ). Eating more consciously and chewing more can therefore certainly have an effect on your weight  

 Try to move a bit

I haven't really mentioned it yet, as this also varies greatly from person to person. Are you already well on your way to exercising? You can skip this part. If you are less active, I would recommend that you start anyway. This doesn't have to be 6-7 times a week right away. Try to start with a half-hour walk 2-3 times a week. You can ask a friend or your partner. Some exercise every week will save you calories. Every extra burn is only good for a possible extra snack that you were craving. 

Prep your meals

Now that you have created or are going to create your own customized diet plan, this is a very useful tip. By prepping your meals on the days that you have more time to spend, you are less likely to cheat. Prepping actually means preparing your meals in advance. For example, on Sunday you cook all the meals for the coming week. We all know the busy day where cooking does not fit into the schedule, making it easier to grab a greasy snack. By preparing your meals, you eliminate that chance of grabbing a greasy snack and you always have the right meals at hand. This makes losing weight very easy.

FAQ

I'm not losing weight. What should I do?

I am not losing weight, how is this possible? When losing weight, it is important to continue eating healthy and sufficient food. Perhaps you are still eating too few calories. At that point, your body will go into a kind of saving mode and store everything you ingest. It is also possible that you are eating less, but still not exercising enough. Do you exercise a lot? Then note that muscle mass weighs more than fat mass. There is a good chance that you have made progress in terms of muscle mass. This can make you heavier in weight because you have started exercising more. 

It is also possible that you have unconsciously picked up old habits. If you are in this scenario, it is advisable to review your entire schedule. Are you eating enough, or perhaps too little? You can also contact a specialized coach to review everything. 

Furthermore, we at Sterrenstof can always help you. Are you having trouble finding the right number of calories per day?  Feel free to send our customer service team a message . They will be happy to help you calculate your calorie needs so that you have a better guideline every day. 

What is the fastest way to lose weight?

The fastest way to lose weight is to consistently maintain your calorie deficit every day. In this way, it is a healthy goal to lose an average of 0.5 to 1.5 kg per week. This is the fastest way without creating a yo-yo effect. The yo-yo effect means that as soon as you stop your healthier lifestyle, the lost kilos will come back. Sometimes you fall back into your old eating habits and even gain more kilos than you started with. By gradually adjusting your habits and maintaining a small calorie deficit, you teach yourself new ways of eating. If you then continue to maintain these healthier choices at your target weight, you will not fall back into the old bad habits.

What is the best food to eat to lose weight?

 The best choices you can make while losing weight are to eat as much fruit and vegetables as possible, avoid sugars and alcohol and avoid late night snacks. It is also important to look at which healthy choices you want to apply. A good example of a lean snack is rice cakes with some smoked chicken fillet. Per rice cake this will only come to a small 40 kcal. Suppose you eat 4 of these and you drink half a liter of water next to it, you will have a full feeling for 160 kcal and a perfect snack that is also low in kcal. It is important to look for these kinds of healthier options while losing weight that help you stay lower in calories.

What should you not eat to lose weight fast?

Here we recommend really avoiding the 'healthy snacks'. This is because often the healthy snacks that are advertised are full of hidden sugars and fats. Avoiding alcohol and sugars is also a good tip. This is because both contain empty calories. An empty calorie is something that your body cannot extract nutrients from. It therefore costs more energy than it actually gives you. We also recommend avoiding processed foods as much as possible. Just like healthy snacks, these often contain unnecessary added sugars and fats. If you limit this as much as possible, you will save a lot of calories for other options during the day.

Sterrenstof helps you achieve your weight loss goals.

At Sterrenstof we take a comprehensive approach to weight loss, focusing on the following essential elements:

Personal Approach:  We offer tailor-made nutritional plans, based on individual calorie needs and taste preferences, through a personal intake form.

Nutritionist Expertise:  Our team consists of professional nutritionists who will guide you through the entire process.

High-quality Supplements:  In our webshop you will find supplements such as Sterrenstof Fat Burner and Craving Crusher, which reduce hunger and support energy levels*.

Flexible and Enjoyable Diet:  We aim to keep the diet tasty and achievable, for a positive and motivating experience.

Sustainable and Healthy Habits:  Our commitment is to supporting long-term changes to prevent the yo-yo effect.

With Sterrenstof by your side, your journey to a healthier life will not only be effective, but enjoyable. Start today and experience the power of our expert support and quality products.

 *= health claim evaluation is ongoing.

In this weight loss blog, nutritionists Noah and Iryna, both graduated in Nutrition and Dietetics, share their extensive knowledge. With a solid background in scientific studies and practical applications, they offer in-depth insights into effective weight loss strategies. I, Sietze, contribute my practical experience gained through years of fitness and a personal interest in nutrition. Together we offer a holistic view on healthy and sustainable weight loss, with Noah and Iryna's advice as the central focus.