Healthy weight loss

Eva Rudolf-Muller is a freelance author in the NetDoktor medical editorial team. She studied human medicine and newspaper science and has worked in both fields on and off – as a doctor in the clinic, as a reviewer, as well as a medical journalist for various journals. Currently working in online journalism, where a wide range of medicine for all.

Lose weight healthily requires patience and perseverance. The key is to change your diet and your exercise habits in the long term. If you try to lose too much (weight) too quickly, you are very unlikely to achieve your goal: Zero dieting and a radical work-out program can indeed reduce body weight in the short term. But for long-term and, above all, healthy weight loss success, you need to give your body more time. Read here what this means in detail!

Lose weight healthily

Slow changeover

In a nutshell, the secret to healthy weight loss is very simple – more exercise, less food. This does not mean, however, that you have to perform athletic feats from one day to the next or start drastic slimming diets. The opposite is true: give your body enough time to make the switch.

If you have been used to lavish meals, for example, you would have to starve quite a bit on a radical diet – and would probably break it off quickly. The same applies to physical activity: if you haven’t exercised for years, you shouldn’t start a long run right away – side stitching and shortness of breath would quickly force you to stop.

Either way, it’s much healthier and more likely to succeed if you take it slow – with a balanced diet plan that won’t leave you suffering with a growling stomach, and a personalized exercise plan that won’t over- or under-exercise you.

Exercise as the key to success

Even shorter walks and other moderate forms of exercise help to reduce weight in the long term. In addition, they are easier to implement for those who are reluctant to exercise than a sweaty workout in the gym right away. However, the benefits of moderate exercise are only noticeable on the condition that you do them regularly repeat. For example, if you walk two to three kilometers more than usual each day, you can lose some weight even if your diet remains the same. Other tips for moderate activity that can also be easily integrated into everyday life:

  • Use the stairs instead of an elevator.
  • Get off the bus one stop earlier and walk the last part of the journey.
  • Use the commercial breaks on television to stand up. Get outdoors and get some fresh air.
  • If you have a dog, go for frequent walks with it.
  • Drive short distances by bicycle instead of by car.

Even more effectively it is naturally, if you additionally exercise regularly do. Choose a sport that you enjoy – this will make it easier to exercise regularly. It also makes sense to get advice from a professional (z.B. (e.g. fitness trainer, sports physician) regarding intensity and frequency of training (individual training plan). This is especially true for newcomers to sports who want to lose weight – a check-up with a doctor before starting training is definitely advisable here!

Eat less and healthier

If you reduce your calorie intake in the long term, you will achieve better weight loss results in the long term than with a radical diet. Try to eat a healthy and balanced diet. Eat Less fatty foods and instead more vegetables. Also Fruit with its many antioxidants and other health-promoting ingredients is a valuable component of a healthy diet. The German Nutrition Society (DGE) recommends eating at least 400 grams of vegetables and 250 grams of fruit daily.

However, fruit also contains plenty of fructose – the riper, the more. The form of sugar called fructose by experts is, if it is not burned, even easily converted by the body to fat and stored. So if you want to lose weight healthily, don’t eat huge amounts of (sweet) fruit. Be careful with fruit juices, especially smoothies: they contain a lot of fruit and therefore a lot of sugar, so they are not "light" Enjoyment.

As for drinks, you should anyway Prefer water or mineral water (compared to fruit juices, soda, cola etc.).

Other small but effective tips:

  • Always eat a bite less than you normally would.
  • Be content with one portion at dinner.
  • Halve your consumption of sweets.
  • Avoid chips, salad dressing, alcohol and high-calorie snacks.

An old formula for losing weight is "FdH", that means "eat half". But even better it should be called "Eat half of fat and sugar". Because this is the main problem of most people who struggle with weight: They consume too many fatty and sweet foods.

In the case of fat, the following also applies: give preference to fat that is many unsaturated fatty acids contains, for example, olive oil, rapeseed oil or nuts. Fatty sea fish such as herring and mackerel, which are rich in heart-healthy omega-3 fatty acids, are also particularly valuable.

But do not be too strict with the restrictions on eating. Treat yourself to something good from time to time. Usually such treats taste even better, because they are not always "allowed" are.

Regular weight control

Keep a record of your weight loss. Thus you make yourselves an exact picture of your development and motivate yourselves each day anew. However, do not get on the scales every day! Once or twice a week is enough.

Patience and perseverance

Clearly visible weight loss takes time. You will notice the first results after about two weeks. The success becomes visible only after one month. Then you must not make the mistake of falling back into old eating habits. Demonstrate perseverance in losing weight.

Additional motivation during weight loss brings a small reward after each lost pound. Treat yourself, for example, to a visit to the cinema, an extensive bath or a new CD. Share your great success with your friends. Their support and admiration will be your motivation.

Don’t fool yourself about losing weight. If you have really decided to lose weight, then you must largely give up sweets and other treats. You should not dogmatically forbid yourself anything, just try to enjoy the tasty, but unhealthy things in smaller quantities.

Don’t be dissatisfied if you don’t lose weight as quickly as you would like to. Slowly but surely, is the motto! Remember that the longer you persevere, the better the result. Every time you move more than usual, you burn calories and therefore fat. Remember that there is really no other or faster way to lose weight healthily and sensibly.

It is about your health

Studies have shown that losing several kilos of weight can significantly reduce the risk of diabetes and heart disease. So shedding excess pounds benefits not only your appearance, but also your health.

It is normal to experience some weight gain as you age. A few kilos, spread over several years, are not a problem for your health. However, if your body mass index (BMI) has a value of 25 or more, it is advisable to look into losing weight and take measures to reduce your weight. BMI is calculated by dividing your weight by your height squared (weight/height²). Normal is a value between 18,5 and 24,9. From a value of 25, physicians speak of overweight.

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