Want to finally fit back into your old jeans? With these medical tips, not only weight loss works, but also a permanent change in diet.
Extra pounds are as annoying as they are unhealthy. It has been scientifically proven that obesity can promote the development of diseases such as diabetes, high blood pressure, arteriosclerosis and cardiovascular problems. Many diets promise to drop the pounds in no time. Unfortunately, the success of weight loss is often destroyed by the infamous yo-yo effect. In the jungle of diet myths, who can you really trust?
Nutritionist Sabine Schmid has some advice. “There’s more to diet and lifestyle changes than radical diets,” she explains merkur.de. Together with the chief physician who specializes in obesity, dr. Günther Meyer created a weight loss plan based on medical guidelines. If you stick to it, you can lose about ten kilograms in six weeks. The plan relies on the following 15 elements.
1. Eat three meals a day
In a hurry, it is easy to forget about breakfast in the morning and wolf lunch in front of the computer. This is exactly when food cravings occur because the body demands the missing calories. It is best to eat three main meals a day, while avoiding snacks.
2. Be careful when you eat and lose weight in a healthy way
Slow eaters fill up sooner—this wisdom is not news. Nevertheless, it is obviously easier said than done to listen to your sense of satiety early on. Dr. Günther Meyer recommends that you drink water and eat the side salad before eating. With this simple trick, the stomach is filled before the main meal.
3. Focus on vegetables instead of fruit
A colorful fruit smoothie may be delicious, but it is only partially suitable for weight loss because it contains a lot of calories and fructose. Vegetables have only a fraction of the sugar and are full of healthy vitamins, trace elements and fibre.
4. Eat protein instead of carbohydrates
Did you know that protein products fill you up better than carbohydrate-heavy foods? Dr Meyer therefore recommends eating protein-rich meals in the evening. These include low-fat cottage cheese, buttermilk or a protein shake.
5. Lose weight without exercise? You can’t do that without movement
Even couch potatoes need to get off the couch for the sake of their health. 120 minutes of exercise per week is recommended to keep the pounds tumbling. It is best to spread the training over several units, half of which consist of endurance and strength exercises. The more muscle you build, the more calories your body burns at rest.
6. Include steps in everyday life
If the thought of sports makes your hair stand on end, you can do a little trick and simply integrate exercise into everyday life. “It works with small changes. In principle, you can take the stairs instead of the lift and you can often go shopping by bike instead of by car,” says Sabine Schmid. A pedometer can be helpful.
7. Don’t forget to drink
Are you actually hungry or just thirsty? The recommendation is to drink 35 milliliters of water per body weight per day. Sweating loses extra fluids, so supplemental amounts should be taken in the summer or during sweaty activities. Unsweetened tea is also suitable for liquid intake.
8. Avoid the alcohol trap
Beer, cocktails and wine may make for a nice night out, but they increase calorie intake. Alcohol also ensures that less fat is burned and the infamous cravings announced. That’s why you should keep your hands off high proof drinks instead.
9. Be careful with fat
Although fat doesn’t automatically make you fat, you can still save calories by not using oil when cooking. Sparkling mineral water can also be used to sear meat and fish in the pan.
10. Avoid ready meals if you want to lose weight quickly
Especially after a stressful day at work, it’s tempting to just throw a pre-made meal in the microwave. These are precisely the ones that should not be included in the diet, as they contain a lot of fat, sugar and flavor enhancers. The best example of this is the calorie bomb ketchup.
11. To give up juices
As healthy as it sounds, fruit juice is full of sugar and calories. According to Sabine Schmid, a liter of apple juice already has 520 kilocalories and therefore more than cola and almost as much as a bar of chocolate. If plain water is too bland for you, you can liven it up with fresh lemons, limes or ginger.
Survey on weight loss without exercise
12. Question cravings
The next time you’re standing in front of the fridge looking for food, ask yourself if you’re really hungry or just want to satisfy a craving. “The cardinal mistake is: You feast away in front of the TV or raid the buffet at parties two hours after dinner,” says Sabine Schmid.
13. Eat fresh and seasonal
It is often criticized that a healthy diet is too expensive. In this case, that means being smart when shopping and choosing seasonal vegetables from the region. This is exactly what you get for a ridiculous price.
14. Avoid processed products for healthy weight loss
Like many other people, do you start the day with muesli? Then you have to be careful not to put any sugary cornflakes in your bowl. Much better – and still delicious – are oat or spelled flakes, linseed and oat bran. You should also be careful with meat and avoid fat bombs such as meatloaf or Wiener.
15. Aid of surgery
Of course, changing your diet is no easy task. Those who want help can consider the option of having a gastric balloon inserted. “During an outpatient gastroscopy, a plastic balloon filled with sodium chloride is placed in the stomach. This makes the stomach smaller and the patient is full faster,” explains Dr. Meyer. The cost is between 2,650 and 4,420 euros. The method is designed to accompany patients to a long-term healthier lifestyle.