Losing weight
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Healthy weight loss - we show you how!
From body positivity to weight loss injections - the topics of body and weight are omnipresent in our society. Whether on social media, in magazines or in conversation with friends, losing weight is a topic that concerns many people. But how can you lose weight healthily?
Losing weight healthily means more than just reducing the number on the scales. It's about finding a balance between diet, exercise and lifestyle that not only works in the short term, but can also be maintained in the long term. The path to a healthy weight is individual and can be influenced by a variety of factors [1].
Healthy weight loss - is it possible?
Yes, healthy weight loss is possible! However, it requires patience, discipline and a sustainable lifestyle change. You may have already tried various diets - from zero diets to intermittent fasting - and found that they often only bring short-term results.
However, weight reduction does not necessarily have to involve extreme measures. Instead of short-term diets, you should focus on a long-term change in diet and regular exercise. Healthy weight loss strategies avoid extreme calorie restrictions and focus on balanced meals that provide all the important nutrients [1]. In this way, you can achieve your desired weight and maintain it in the long term.
Which foods can influence weight loss?
Certain foods can influence the weight loss process. These include high-fiber foods such as wholegrain products, fruit and vegetables, which provide a long-lasting feeling of satiety [4]. Lean protein, such as chicken breast and fish, can boost metabolic processes and promote muscle building. Healthy fats, such as those in avocados and nuts, are also important as they also contribute to satiety and have a positive influence on processes [2]. Find out more about alkaline nutrition here.
What to eat for breakfast to lose weight healthily?
A healthy breakfast can set the tone for the rest of the day and positively influence the weight loss process. Here are some breakfast ideas that can help you lose weight:
- Rolled oats: Rich in fiber and complex carbohydrates that keep you full for a long time. Add fresh berries and a spoonful of chia seeds for extra nutrients.
- Greek yogurt: Rich in protein and good for intestinal health. Combine it with nuts and fruit for a balanced meal.
- Eggs: A great source of high-quality protein. Prepare an omelette with vegetables or scrambled eggs with spinach and tomatoes.
- Smoothie: Mix leafy greens such as spinach or kale with fruit, a protein powder and a handful of nuts for a nutritious and filling start to the day.
- Vegetarian/vegan alternatives: Use coconut yoghurt/soy yoghurt, scrambled tofu with turmeric and take plant-based protein powder and plant-based milk [1]. Find out more about a vegan diet and vitamin B12 here.
What to eat in the evening to lose weight?
Dinner should be light, yet nutritious, to promote the weight loss process and a good night's sleep. Here are some ideas:
- Grilled fish or chicken breast: lean protein is important for muscle building and regeneration. Serve with a selection of steamed vegetables or a fresh salad.
- Vegetable soup: A light but filling meal that is low in calories but rich in nutrients.
- Quinoa salad: Combine quinoa with a variety of vegetables, beans and a light vinaigrette. Quinoa is a great source of protein and contains many essential amino acids.
- Filled peppers: Stuff peppers with a mixture of lean minced meat, quinoa and vegetables and bake in the oven for a delicious and healthy meal.
- Vegetarian/vegan alternative: Use grilled tofu or tempeh as a source of protein. You can prepare fillings from lentils, quinoa and vegetables.
Why is nutritional advice useful when losing weight?
Nutritional advice can be extremely helpful. A professional nutritionist can:
- Create individual plans: Based on your specific needs, preferences and state of health.
- Provide expertise: Educate you on the best foods, portions and combinations to support your weight loss goals.
- Offering motivation and support: Regular check-ins and adjustments to the plan to ensure you stay on track.
- Identify hidden problems: For example, food intolerances or metabolic problems that can make the weight loss process more difficult.
Nutritional advice can therefore not only pave the way to a healthier weight, but also contribute to improved general health and well-being in the long term.
What role does the metabolism play in weight loss?
Metabolism plays a central role in the weight loss process, as it determines how many calories you burn and how efficiently your body extracts energy from food [2]. Here are the key points that illustrate its influence on weight loss:
- Basal Metabolic Rate (BMR): The basal metabolic rate is the amount of energy required at rest to maintain basic vital functions such as breathing, heartbeat and cell production. A higher basal metabolic rate means that more calories are burned at rest, which can facilitate the weight loss process.
- Activity-related energy consumption: Metabolic processes are also influenced by physical activity. Regular exercise sessions increase calorie consumption and can boost it in the long term. Muscle mass burns more than fatty tissue, which is why strength training is also effective [5].
- Thermogenesis: Thermogenesis is the production of heat in the body that results from the breakdown of food. Thermogenesis is particularly high after breakfast, so a high-protein meal in the morning can increase thermogenesis and therefore slightly increase calorie consumption [6].
- Hormones: Hormones such as insulin, thyroid hormones and leptin play a crucial role [4]. An imbalance of these hormones can slow down metabolic processes and make weight loss more difficult. An underactive thyroid (hypothyroidism) is a common example of a metabolic disorder that can cause weight gain. You can find out more about insulin and the importance of the hormone for diabetes here.
- Genetics: Your genetic predisposition can also influence how your metabolic processes work [7].
Do you have the feeling that your weight won't go down no matter what you do? If you are having difficulty losing weight despite a healthy diet and regular exercise, a medical examination may be useful to identify possible metabolic disorders. A doctor can perform tests to check hormone levels, basal metabolic rate and other metabolic parameters.
What are other reasons for not losing weight?
In addition to metabolic disorders, there are other factors that can impair the weight loss process:
- Lack of sleep: Sufficient sleep is important for metabolic processes. A lack of sleep can affect hormone levels and cause weight gain [8]. High cortisol levels caused by stress and lack of sleep can increase appetite and inhibit fat burning.
- Stress [9]: Chronic stress can cause increased production of cortisol, which has a negative impact on fat metabolism and promotes fat storage. Stress management techniques such as meditation and yoga can help to reduce cortisol levels.
- Nutritional errors: The wrong diet can make it difficult to lose weight. Common mistakes include too little protein, too many refined carbohydrates and sugars and insufficient fiber intake. A healthy diet with lots of vegetables, wholegrain products, lean protein and healthy fats is crucial.
- Too little movement: A sedentary lifestyle can slow down metabolic processes. Regular physical activity, both endurance training and strength training, is important to boost fat metabolism and generate calorie turnover.
- Medication: Some medications can cause weight gain or make it difficult to lose weight [10]. If you suspect that your medication is affecting your weight, talk to your doctor about possible alternatives.
By understanding these factors and adjusting your lifestyle, you can positively influence your fat metabolism and lose weight more effectively. A medical consultation can also help to identify and target individual problems.
Do I have to go on a diet if I want to lose weight?
No, a classic diet is not necessary to achieve your desired weight. Instead, you should concentrate on a permanent change in diet. Radical diets are neither healthy nor sustainable and often lead to the yo-yo effect, where the lost weight is quickly gained back. Here are some reasons why a sustainable change in diet is more effective:
- Avoidance of nutrient deficiency: Radical diets often severely restrict food intake, which can lead to a lack of important nutrients. A varied diet ensures that your body gets all the vitamins and minerals it needs.
- Long-term habits: Changing your diet promotes healthy eating habits that you can maintain for a lifetime. You will learn to make healthier food choices and better control portion sizes.
- Improved metabolism: Crash diets can slow down metabolic processes as the body switches to “starvation mode”. A balanced diet supports and promotes fat burning.
- Mental health: Diets that go hand in hand with severe deprivation can lead to food cravings and frustration. A sustainable change in diet ensures that you feel full and satisfied, which supports your mental health.
In summary, a balanced diet and regular physical activity are the key to sustainable weight loss.
What other factors can play a role?
Are you sleeping well? In addition to diet and exercise, sleep and stress also play an important role in losing weight:
- Sleep: Sufficient sleep is crucial for weight control [8]. Lack of sleep can lead to an increase in the hunger hormone ghrelin and a reduction in the satiety hormone leptin, which increases appetite. In addition, lack of sleep impairs insulin sensitivity, which can promote fat storage. Tryptophan can have a positive effect on sleep and well-being.
- Stress: Chronic stress increases cortisol levels in the body. High cortisol levels can promote fat storage, particularly in the abdominal area, and make it more difficult to lose weight.
- Hydration: Drinking enough water is also important [11]. Water helps with digestion, supports metabolic processes and can increase the feeling of satiety, which prevents overeating.
- Social support: A supportive social environment can also play a role. Friends and family can provide motivation and help to maintain healthy habits.
Which sport to do to lose weight?
There are many sports that can help you with your weight loss plans. Endurance sports such as running, swimming and cycling burn a lot of calories and improve cardiovascular health. Strength training is also important as it promotes muscle building and increases your basal metabolic rate. A combination of endurance and strength training is ideal.
Workout for beginners at home
If you're just starting to exercise regularly, it can be overwhelming to know where to begin. Here's a simple but effective beginner's workout that you can do in the comfort of your own home:
Warm up (5 minutes)
- Jumping Jacks: 1 minute
- Arm circles: 30 seconds in each direction
- Knee lifts: 1 minute
- Lateral lunges: 1 minute
Main part (20 minutes)
- Squats (squats): 3 sets of 12 repetitions
- Push-ups: 3 sets of 8 repetitions (on your knees if necessary)
- Lunges: 3 sets of 10 repetitions per leg
- Plank: Hold for 3 x 20 seconds
- Bicycle crunches: 3 sets of 15 repetitions per side
Cool-down (5 minutes)
- Stretch all major muscle groups for 20-30 seconds to improve flexibility and reduce muscle soreness.
Additional tips for beginners:
- Consistency: Do this workout 3-4 times a week.
- Nutrition: A healthy diet will support your fitness goals.
- Listen to your body: Don't overexert yourself. Take a break if you feel pain and consult a doctor if necessary.
- Stay hydrated: Drink enough water before, during and after your workout.
With this simple at-home workout, beginners can effectively burn calories, build muscle and improve their overall fitness. Combine this with a healthy diet and you will quickly see progress!
How to lose weight without exercise?
For some people, intensive sport is not possible for health reasons. In such cases, adapted forms of exercise such as yoga, Pilates or gentle walks can be a good alternative to boost the metabolism and still burn calories.
Can food supplements help you lose weight?
Even if there is no capsule that can work miracles, dietary supplements can be a useful support to ensure the intake of vitamins and minerals in addition to a balanced diet.
The following dietary supplements can aid the weight loss process:
- Protein powder supports muscle building and helps to increase the feeling of satiety.
- Omega-3 fatty acids reduce inflammation in the body and promote fat metabolism.
- Green tea extract can boost fat metabolism and fat burning.
- Guarana can promote fat metabolism due to its caffeine content.
- Choline plays an important role in fat metabolism and its supplementation can improve metabolic processes and promote the breakdown of fatty tissue.
Amino acids can also provide support. You can find out more about amino acids and losing weight in our magazine.
How can I maintain my weight after I have lost weight?
The most effective measures are a balanced and healthy diet, regular exercise and reduced sugar consumption. A diet rich in fiber, such as vegetables, fruit and whole grains, helps to keep blood sugar levels stable and avoid cravings. Regular physical activity not only supports calorie consumption, but also helps to maintain muscle mass and boost the metabolism.
Are weight loss injections an option?
Weight loss injections can help with weight loss in some cases, but they are not suitable for everyone and should always be done under medical supervision. They are usually recommended for people with a body mass index (BMI) over 30 or people with a BMI over 27 in conjunction with health problems such as diabetes or high blood pressure. All other weight loss methods should be exhausted before using weight loss injections and it is important to understand the potential risks and side effects. The sustainability of this method has not yet been established [3].
Five weight loss tips at a glance
Have you decided to reduce your weight and lose fat? Our effective tips will give you healthy habits that can help you lose weight.
- Nutrition: Focus on a balanced diet rich in fruit, vegetables, whole grains and lean protein. Avoid processed foods and reduce your sugar intake.
- Movement: Incorporate regular exercise into your daily routine, whether it's walking, cycling, swimming or strength training. Both cardio and strength training can help you burn calories and build muscle.
- Psyche: Take care of your mental health and take time to relax and de-stress. Stress can lead to emotional eating, so it's important to identify stress factors and develop strategies to cope with them.
- Sleep: Make sure you get enough sleep, as lack of sleep can slow down your metabolism and increase cravings for unhealthy foods. Try to keep a regular bedtime and create a relaxed sleeping environment.
- Routine: Create a healthy routine that allows you to pursue your goals. Plan your meals in advance, set realistic training goals and stick to a structured daily routine that leaves enough time for nutrition, exercise and relaxation.
Sources:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151731/
[3] https://www.tagesschau.de/investigativ/ndr-wdr/abnehm-spritze-wegovy-100.html
[4] https://www.spektrum.de/news/medizin-was-unser-koerpergewicht-bestimmt/1512517
[6] https://www.diabetiker-nds.de/news/meldung/news/vom-fruehstueck-bleibt-am-wenigsten-auf-den-hueften
[7] https://www.mpg.de/9903440/uebergewicht-epigenetik
[8] https://www.aerzteblatt.de/archiv/200872/Epidemiologie-Warum-Schlafmangel-dick-macht
[9] https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010418-102936
[10] https://www.apotheken-umschau.de/medikamente/diabetes/machen-meine-pillen-dick-907363.html
[11] https://www.charite.de/service/pressemitteilung/artikel/detail/macht_wassertrinken_schlank