When it comes to losing weight, only very few people are really patient. Especially in summer, the kilos should fall off particularly quickly. We show you how you can lose weight quickly and still keep it off in the long term. We also present delicious recipes, such as the optimal porridge preparation, for your quick weight loss success.

Lose weight fast – what you need to know

Many people can understand the desire to lose weight as quickly as possible. But if you want to keep the weight off in the long term, you should avoid crash diets. Crash diets always carry the risk of having the exact opposite effect due to the yo-yo effect.

But before we look at which tips help you lose weight quickly and healthily, we should first remember how it comes to gaining or losing weight in the first place. The energy balance is ultimately responsible for this.

Simply put, if you consume more calories than you burn in your daily life, you will gain weight. Conversely, if your calorie intake is less than your calorie consumption, you will lose weight.

Therefore, it is important to know your energy needs. Two terms are particularly important – basal metabolic rate and power metabolic rate.

Basal metabolic rate and power metabolic rate – what they mean

As the name suggests, the basic requirement is the calorie requirement that you basically have. However, this does not include sporting activities or strenuous physical work at work or at home.

The additional calories burned through these activities are only included in the power metabolic rate. There are some complicated calculations for this – but it is easier if you simply use a calorie calculator.

This way you can determine your individual calorie needs and aim for a calorie deficit. In other words, you should eat slightly fewer calories than your body needs according to the calorie calculator. As a rule of thumb, you can calculate 200 to 400 kilocalories.

For example, if you need about 2,300 calories, you should eat between 1,900 and 2,100 calories to lose weight sustainably.

Bei sportlichen Aktivitäten verbrennt dein Körper zusätzliche Kalorien - man spricht vom Leistungsumsatz
During sporting activities, your body burns additional calories – this is called power metabolism.

Lose weight fast with these 13 tips

But enough about theory. What you do in your everyday life is important for losing weight fast. That’s why we have 13 tips and tricks for you on how you can lose weight quickly and healthily.

1. Make an overview of daily calorie intake.

First of all, it is recommended to keep a food diary. This will help you to be aware of your daily calorie intake and adjust it to your needs and weight loss goals.

This will help you to gradually develop a sense of how big healthy portions are for you and to get to know your body better. 2.

2. Avoid crash diets

Crash diets may sound tempting, but they are rarely successful in the long run. Instead, they lead to the frustrating yo-yo effect for many people. As a result, many people lose weight quickly, but after a short time they shoot back above their initial weight. This should be avoided at all costs.

The reason for the yo-yo effect is often that people choose a calorie deficit that is too high and cannot be sustained in the long term. In addition, the excessive deficit reduces the basal metabolic rate, i.e. the amount that your body consumes at rest.

This can be due to the fact that you lose muscle mass as a result of the high calorie deficit, which lowers your basal metabolic rate. If you return to your old habits after the supposedly successful diet, you will gain weight all the more quickly – and the yoyo effect has already struck.

3. Drink plenty

An often overlooked aspect of everyday life is adequate hydration. Especially in the morning, it is important that you give your body enough water so that it can rehydrate well after eight hours without fluids.

During the day, you should also make sure you drink enough water. This is because fluids fill your stomach and also contribute to a certain level of satiety. This makes it easy to get through the morning without a snack. 4.

4. No sugary drinks

When it comes to hydration, however, it’s important to stick to low-calorie drinks. If you drink sugary soft drinks to keep yourself going through the morning or afternoon, it can quickly backfire.

Sugary drinks are empty calories and cause your blood sugar level to rise sharply. Your body then releases insulin to get the glucose into your cells and bring your blood sugar back to normal. However, the rapid drop in blood sugar levels can lead to cravings and is therefore counterproductive when trying to lose weight.

5. Sport and exercise in everyday life

Now that we have talked a lot about avoiding and reducing calories and foods, let’s jump to those activities and habits where more is actually more.

One of these activities is sport. Because sport, whether running or strength training, increases your energy consumption. On the one hand, this happens through an increase in power output during exercise. On the other hand, more muscle mass also leads to a higher basal metabolic rate.

This means that exercise can help you lose weight in two ways. For all those who are not particularly enthusiastic about sports, more exercise in everyday life can also help.

For example, you could take the stairs instead of the lift and walk to one or two bus stops. This will also increase your calorie requirements, although not quite as much as a strenuous exercise session.

6. Combine strength and endurance training

A particularly effective strategy for those who want to get the most out of their training is to combine strength and endurance training.

While endurance training such as running, cycling or swimming effectively increases your metabolic rate, strength training can specifically increase your muscle mass and thus also your basic requirement. The reason for this is that muscles require more energy than fat deposits.

In addition, you not only strengthen your musculoskeletal system, i.e. muscles, tendons, bones, etc. Your cardiovascular system also benefits, which means that you can not only lose weight more quickly, but also avoid some widespread diseases.

Beim schnellen Abnehmen sollten Sport und Ernährung einander ergänzen
Sport and diet should complement each other when losing weight quickly

7. Get enough sleep

If you do a lot of sport, you should definitely make sure you get enough deep sleep. Because your body regenerates during sleep and this is what makes it possible for muscles to be built up. It has also been proven that a lack of sleep leads to an increased feeling of hunger during the day.

Maybe you know what it’s like: you start the day already tired and then need snacks throughout the day to keep you going. Of course, this is not ideal if you want to lose weight quickly.

8. Eat more protein and fibre

While we’re on the subject of food: There are certain nutrients you should focus on when losing weight. Two of them are protein and fibre.

On the one hand, proteins are important to strengthen your muscles and thus increase your basic needs. On the other hand, they are very filling.

Dietary fibre is also very filling. However, they have another advantage that is particularly valuable for losing weight. Dietary fibres such as beta glucan, which is found in oat flakes, cushion the blood sugar-raising effect of carbohydrates. This means that your blood sugar level does not rise as quickly and you effectively avoid cravings.

9. Go for whole grains

While we’re on the subject of fibre. The best source of fibre is probably whole grains. You can easily incorporate it into your diet by replacing durum wheat pasta with whole grain pasta. This fills you up faster, which means you eat fewer calories, and can help you lose weight.

10. Avoid simple carbohydrates

While whole grains are rich in complex carbohydrates, many convenience foods and snacks contain mostly simple carbohydrates.

However, these are broken down more quickly by the digestive system, causing your blood sugar to spike. This makes you feel hungry again shortly after your meal.

Instead, you should focus on complex carbohydrates to keep your blood sugar levels stable and stay satiated for longer. A good source of complex carbohydrates is oat flakes, which you can easily incorporate into your daily routine with a tasty breakfast porridge.

11. Eat regularly

Eating regularly brings a valuable routine into your daily life. This will help you to implement your dietary changes in the long term.

Intuitive eating, as it is currently propagated in many places, can work. However, it doesn’t work very well for many people, especially at the beginning, because you first have to learn to interpret your body’s signals correctly. So if you want to lose weight quickly, a certain routine definitely makes sense.

12. Go for low-calorie fillers

You should also include foods in your routine that are filling and low in calories. One of these is chia seeds. They are full of fibre and protein and can be the perfect addition to yoghurt or muesli to keep you full for a long time.

The same goes for flax seeds, which are also full of fibre and can help you lose weight while keeping your digestion healthy.

13. No bans

Last but not least, strict bans or the renunciation of entire food categories may seem sensible in the short term, but in the long term this is hardly sustainable. It is therefore better to reduce the consumption of unhealthy foods or to replace them in a targeted way.

That means the next time you have a craving for chocolate or ice cream: Take time for it, put your smartphone aside and consciously enjoy the taste. That way you get more out of it and don’t overeat at the same time.

Three delicious recipes for quick weight loss success

As promised, we have now prepared three delicious recipes for your quick and healthy weight loss success. Have fun trying them out!

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Low-Calorie Porridge

Simple porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a fantastic, healthy porridge that will help you lose weight.
Prep Time3 mins
Let sit3 mins
Total Time6 mins
Servings: 1
Calories: 200kcal


  • 50 g oat flakes
  • 1 pinch of salt
  • 130 ml water
  • healthy toppings: e.g. berries, healthy fats (almond paste)


  • Heat the water (for example in a kettle)
  • Put the oat flakes in a bowl with a pinch of salt
  • Pour the boiling water into the bowl 
  • Stir the porridge well until it has reached a creamy consistency
  • Decorate the porridge with your toppings


Calories: 200kcal
Kakao-Banane Overnight Oats
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Cocoa Banana Overnight Oats without sugar

Prep Time5 mins
Servings: 1


  • 80 g Cocoa Banana Sport Porridge
  • 140 ml milk or plant drink
  • 1 tsp agave syrup or similar to sweeten (optional)
  • Toppings of your choice: bananas, berries, nuts, nut puree, cocoa nibs, dried fruits


  • Pour water, milk or a plant-based alternative into a glass with the Verival Sport Porridge and stir well.
  • Put your mixture in the fridge overnight or for at least 2 hours. This will soak the mixture properly and give it its delicious consistency.
  • The next day, take your Overnight Oats out of the fridge and give them another good stir.
  • If desired, you can refine your Overnight Oats with toppings of your choice.
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Healthy Kiwi-Mango Dessert with Crunchy

Prep Time10 mins
Total Time10 mins
Servings: 2


  • 30 g Verival Orange-Acerola Crunchy
  • 1 Kiwi
  • 40 g Mango
  • 150 g Joghurt


  • Take 2 nice glasses and put the Crunchy in the bottom of the glass.
  • Then mash the mango and pour half of the mashed mango over the crunchy.
  • Then cut the kiwi into thin slices and place them on the outside of the glass. Then pour the yoghurt into the glass.
  • Finally, add the rest of the mashed mango on top of the yoghurt and top with some more kiwi.

Nicolas Dworak


Ich bin studierter Sportwissenschafter und angehender Journalist. Neben meiner Faszination für Sport und das Schreiben blättere ich gerne durch die Fachbücher der Ernährungswissenschaft. Sport und Ernährung gehen für mich Hand in Hand, wenn es um einen gesunden Lebensstil geht.

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