Losing weight healthily requires patience and perseverance. It is important to change one’s diet and exercise habits in the long term. Those who want to lose too much (weight) too quickly will very likely not achieve their 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 that means in detail!
Make Slow Changes
In a nutshell, the secret to healthy weight loss is very simple – more exercise, less food. However, this doesn’t mean that you have to perform top athletic feats from one day to the next or start drastic weight loss diets. The opposite is true: give your body enough time to make the change.
If you have been used to lavish meals up to now, for example, you would have to starve yourself quite a bit on a radical diet – and would probably break it off quickly. The same applies to physical activity: if you haven’t done any sport for years, you shouldn’t start an endurance run right away – side stitching and shortness of breath would quickly force you to stop.
In both cases, it’s much healthier and more promising if you take it slowly – with a balanced nutrition plan that doesn’t leave you suffering with a growling stomach, and an individualized exercise plan that neither over- nor under-challenges you.
Exercise is the key to success for losing weight
Even short walks and other moderate forms of exercise help to reduce weight in the long term. Moreover, 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 if you repeat it regularly. For example, if you walk two to three kilometers more than usual every day, you can lose some weight even if your diet remains the same. More tips for moderate activity that is also easy to incorporate into your daily routine:
You should use the stairs instead of an elevator.
Get off the bus one stop early and walk the last bit.
Give some breaks on TV to get out of your home. Go outside and get some fresh air.
If you have a dog, walk it often.
Ride your bike short distances instead of driving.
Of course, it is even more effective if you also exercise regularly.
Choose a sport that you enjoy – then regular training will be easier.
Get professional help from a specialist (e.g. fitness trainer, sports physician) on the intensity and frequency of training (individual training plan).
This is especially important for those who just started to exercise in order to lose weight – a check-up with a doctor before starting training is definitely advisable here!
Eat healthier foods and eat less
If you reduce your calorie intake in the long term, you will achieve better weight loss results than with a radical diet. Try to eat a healthy and balanced diet. Eat fewer fatty foods and more vegetables instead. Fruit, with its many antioxidants and other health-promoting ingredients, is also 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 that experts call fructose, if it is not burned, is even particularly easily converted by the body into fat and stored. If you want to lose weight healthily, you should therefore not eat huge quantities of (sweet) fruit. You should also be careful with fruit juices, especially smoothies: they contain a lot of fruit and therefore plenty of sugar, so they are not a “light” treat.
As far as drinks are concerned, you should prefer water or mineral water anyway (over fruit juices, lemonade, cola, etc.).
Other small but effective tips:
Always eat one bite less than you normally would.
Make your dinner with one and smaller portion
Cut your consumption of sweets in half.
Avoid chips, salad dressing, alcohol and high-calorie snacks.
“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.
When it comes to fat, the following also applies: give preference to fat that contains many unsaturated fatty acids, such as olive oil, rapeseed oil or nuts. Fatty sea fish such as herring and mackerel, which contain plenty of heart-healthy omega-3 fatty acids, are also particularly valuable.
Do not take it with the restrictions with the meal however too strictly. Treat yourself to something good every now and then. Most of the time, such treats taste even better because they are not always “allowed”.
Regular weight control
Keep a record of your weight loss. This will give you an accurate picture of your development and motivate you anew every day. But don’t get on the scale every day! Once or twice a week is enough.
Clearly visible weight loss takes time. You will notice the first results after about two weeks. The success will be visible only after one month. You must not make the mistake of falling back into old eating habits. Demonstrate perseverance when losing weight.
Additional motivation during weight loss is provided by a small reward after every pound lost. For example, treat yourself to a trip to the movies, 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 finally decided to lose weight, then you must largely give up sweets and other treats. However, you should not dogmatically forbid yourself anything, just try to enjoy the tasty but unhealthy things in smaller quantities.
Do not be dissatisfied if you do not lose weight as quickly as you would like. Slowly but surely is the motto! Remember that the longer you keep it up, the better the results will be. Every time you exercise more than usual, you burn calories and therefore fat. Remember that there really is no other or faster way to lose weight healthily and sensibly.
It’s all about your health
Research has shown that losing several pounds can significantly reduce the risk of diabetes as well as heart disease. So shedding excess pounds not only benefits your appearance, but also your health.
It is normal to experience some weight gain as you age. A few kilos spread over several years is not a problem for your health. However, if your body mass index (BMI) is 25 or more, it is advisable to look into losing weight and take steps to reduce it. BMI is calculated by dividing your weight by your height squared (weight/height²). A normal value is between 18.5 and 24.9, while a value of 25 or more is considered overweight by medical experts.