First of all, it is important to find out where the excess pounds are coming from. Be aware of what you eat every day – for example with a food diary. Often it is the small snacks or sugary drinks that are too much. Half a liter of cola, for example, adds up to 210 kilo calories.
How many calories do i need a day?
This depends on your gender, age, height, weight and your physical activity. There are calorie calculators on the internet that you can use to determine your calorie requirement. In order to lose weight healthily, you shouldn’t reduce your calorie intake too drastically – at least your basal metabolic rate should always be covered. According to the obesity society, a calorie deficit of no more than around 500 kilo calories per day is recommended. In this way, you will lose around 0.5 kilograms per week over a period of three months.
Does counting calories make sense?
Meticulous counting of calories is generally not necessary and also not recommended in the long term, because it causes stress and is time-consuming. Rather, you should listen to your intuition while eating. But counting calories can be helpful, especially at the beginning, to determine which calories are currently too much and where you can reduce them.
Lose weight effectively: it all depends on your diet
To lose weight, you need to eat fewer calories than you use. In order to do this successfully and, above all, in a healthy and sustainable way, a balanced diet is crucial. Diets are not very useful: diet always means doing without something. But the important thing is to eat what works for you. Therefore, adapt your nutrition plan to your needs and change your eating habits over the long term.
With these tips you can lose weight in a healthy and sustainable way:
1 plan three main meals a day and do not eat beyond your feeling of fullness. Avoid snacking out of boredom. If three meals are not enough for you, you can plan a snack between meals – a piece of fruit or natural yogurt with oatmeal, for example, will fill you up.
2 reduce your calorie intake. That doesn’t mean you should go hungry. Instead, eat high in fiber – this means your stomach is busy digesting longer and you feel full longer. In concrete terms this means:
- Include more fruits and especially vegetables in your diet. As a high-fiber diet, they are perfect for achieving a feeling of satiety despite having fewer calories. You can eat vegetables in almost unlimited quantities. You should be a little more cautious with fruit: some fruits contain a lot of sugar, such as bananas, mangoes or grapes. Recommended types of fruit: fruit with little sugar
- Whole grain products are critical to successfully losing weight. They fill you up for a long time and, unlike white flour products and sugar, keep your blood sugar level stable. To prevent food cravings, avoid high hypoglycemic index carbohydrates.
- Proteins are also effective as fillers. They have hardly any effect on the insulin level and ensure a long-lasting feeling of satiety. However, you shouldn’t use protein powders, but cover your protein needs with unprocessed foods such as legumes. So your stomach is busy digesting longer.
- Fats are high in calories, so they should only be consumed in moderation. For example, steam your vegetables instead of frying them in oil. However, you should not completely avoid fats, because the body needs them to function properly. Stick to healthy fats while doing this.
3 avoid highly processed foods. Ready meals or other industrially processed foods are usually very high in calories and contain added sugar. Try to cook yourself as often as possible. Unprocessed foods are richer in fiber and healthier because they contain more vitamins and other valuable ingredients. Raw food can also help you lose weight: for example, to digest a raw carrot, the stomach needs significantly longer than the cooked variant.
4 ban sugary drinks. As a thirst quencher, you should only use water or unsweetened tea.
5 avoid sugary and white flour products – these quickly increase insulin levels and make you want more.