Lose weight quickly? You can, but do it the Orangefit way

Responsible, easy, and fast weight loss. Are these three words that can go together? Online you can find many websites that claim they can. But can it actually be done? The short answer: yes, it can, if you do it right! We're happy to explain to you how to do it.

How weight loss works

The energy that your body takes in and uses is expressed in calories. Losing weight is actually very simple in essence: you need to use more calories than you take in. You can exercise more, which burns more calories. But you can also create a calorie deficit by eating less/healthier. Or a combination of both.

When you consume the same number of calories on average that you burn in a day, you will maintain your current weight. But when you burn fewer calories, your body will still need to get the energy from somewhere to keep functioning. It then begins to use the reserves that you have built up: carbohydrates, proteins, and ultimately fat.

Why lose weight quickly?

We all want to lose a few kilos quickly sometimes. For example, because there's a wedding, summer or vacation coming up. Or just to feel a little tighter and better in your own skin.

Once you decide to lose weight, you are extra motivated and want to see results as soon as possible. And therefore, you want to lose weight quickly. We totally understand! 😄

How can you lose weight quickly?

1 kilogram of fat equals 7,500 calories. Want to lose 2 kilograms of fat in a week? This means you need to consume 15,000 calories less in a week than your body uses.

On average, women need about 2,000 calories a day to maintain their weight, which equals 14,000 calories per week. So, if you want to lose 2 kilograms per week, you shouldn't consume any calories. Men, on the other hand, need about 2,500 calories a day, which equals 17,500 calories per week. Therefore, they should consume about 350 calories a day (1).

This is really very little and not healthy. It's better to aim for 1 kilogram per week, or follow our tips below!

This is how you can lose weight quickly and healthily

Many studies have shown that losing weight quickly is not the right way in the long run. Almost everyone who does it, returns to their old weight. The well-known yo-yo effect!

However, it is possible, also with lasting results.

Do you want to lose weight quickly? Then follow these five tips.

1. Do it for a maximum of 4 weeks at a time. You can lose 4 to 8 kilos per month this way.
2. Increase your protein intake to 1.8 grams of protein per kilo of body weight. You want to lose fat quickly, but not muscle. This can easily be done with a scoop of protein powder.
3. Eat extra vegetables, take a meal replacement shake with vitamins/minerals or take a daily multivitamin. Losing weight quickly means a large calorie deficit and unfortunately also automatically a deficit of vitamins and minerals.
4. Try to sleep more. Losing weight quickly often goes hand in hand with lower energy levels. By sleeping more, you'll feel better and be able to stick to it better.
5. Do not go back to your old lifestyle after these 4 weeks. This is because it has caused you to want to lose weight now. Work on a new and healthy lifestyle that makes you feel good.

Especially this last tip is important for lasting results. Below we'll tell you more about adapting your lifestyle!