Advice on healthy weight loss varies every month as the latest diet trends change a lot. Everyone seems to know a different formula for success that is marketed as the most effective and healthiest method of all. But what characterizes a healthy diet plan? What do you need to be aware of in your diet, lifestyle and everyday situations? Healthy and successful weight loss – how does it work?
What does healthy weight loss mean anyway?
Is there a “healthy diet” at all? There are many concepts, including finding the right one, but it is extremely complicated.
If you want to “remove” not just a few kilograms from the waist but want to lose a lot, you must remember that a diet alone will not help. You need a complete diet and life change.
Otherwise, you will have to deal with the issue of being overweight sooner or later but again, because the yo-yo effect will take place.
A successful weight loss and a new healthy lifestyle are characterized as a balanced nutritional plan and active physical exercise. It is important as the lipid metabolism must be activated and this can only be accomplished by regular physical activity.
The ideal choice is endurance sports, which is particularly suitable for overweight, like swimming, for example.
The best you can do for your body is combining endurance training with some heavy training as it increases the basal metabolic rate. This way the extra pounds melt much faster.
Healthy weight loss in 6 steps
- Calculate BMI
- Calculate basal metabolic rate and energy balance
- Keep a food diary
- Long-term change in diet
- New lifestyle
- Motivation and energy
The first question one should ask himself is whether losing weight makes sense at all. Because why should one reduce the weight, if there is no specific problem?
To determine if you are overweight, use the so-called BMI (Body Mass Index) as a first tip- a simple formula that consists of body weight and height. It was developed by the World Health Organization (WHO).
You can find a classification for the respective BMI values here.
This value will tell you if your weight fits your body size and if you need to lose extra pounds. According to medicine, a value between 18.5 and 24.9 is considered normal weight.
However, BMI is only a general guide and designed only for the average person.
Let’s take a small example: A person who is 1.70 meters tall ideally weighs between 53.5 and 72 kilograms – so there is always some room left, which makes it difficult to assess BMI alone.
As soon as we deviate from “body standards”, it becomes even more difficult. When calculating the BMI, the body’s muscle component is ignored.
For example, a muscular man with low body fat and muscle mass may have a high BMI that would be overweight – but no one would call a strength athlete, bodybuilder, or a generally “fit” human overweight.
As always, one should see these standards as guidelines, because ultimately it is about your own personal feel-good or dream weight.
The best indicator is, therefore, the mirror image in combination with the BMI to show whether a change in diet is necessary.
Determine the basal metabolic rate and adjust the energy balance
Whoever wants to lose weight needs a negative energy balance. Energy balance is the difference between your energy input and output.
To achieve such a desirable constellation, you first need to look at the basal metabolic rate, which shows what your body needs when energy is idle (that is when you’re not doing anything).
This point can be approached very precisely with a calorie calculator. Furthermore, the performance is crucial, the daily activities, from sitting to walking to work and sports, in calories “converted”.
For example, if it’s 3,000 calories, you’ll need to eat fewer calories in the form of food to lose weight – that’s how easy it is.
The long-term goal is to adapt our physical behavior and eating habits. Counting calories is not a must, but can help some people to keep the track.
The basal metabolic rate is also constantly on the move as sport builds muscle and requires more energy.
Keep a food diary
A food diary can help you to get an overview of your eating behavior, especially at the beginning.
For the transition to a healthier diet, it is a good idea to create a special diary, in which not your thoughts but your eating habits are recorded. What do you eat at what time of the day, how much do you eat and when does the feeling of hunger occur in between the main meals?
This information will help you, especially in the initial phase, to expose possible nutritional errors or to remove the wrong foods from your diet plan.
This is how you get closer to a healthy lifestyle and successful diet step by step and know exactly where to optimize.
Be honest with yourself and your food diary, and answer the following questions to optimize your diet in the long term:
- How much do I eat daily to get full?
- What am I snacking in between?
- Are there food cravings?
- At what times of the day do I eat?
Permanent diet change
For a healthy weight reduction, you can do without diet plans and strict portions. It depends mainly on getting to know the body better.
At present, many people no longer feel hungry but only feel like eating – often triggered by stress, dissatisfaction, depression, and other feelings.
At the same time, the diet does not just have to consist of vegetables and fruits – the key to success is a balance. Once you have rediscovered your natural appetite, the whole thing is much easier to do.
Often being overweight or the loss of real hunger lays in education. Eating fast or having to empty your plate is one of the habits adopted by parents.
In adulthood, such behaviors are very difficult but not impossible to get rid of.
A new lifestyle
Those who want to start a diet permanently and in a healthy way should recognize the whole process not as a diet, but as a new way of life. Diets are limited in time – but the goal of healthy weight loss is to keep the weight permanently.
This is achieved through a healthy, balanced diet and sufficient exercise. And not just for a few months, but for the rest of your life if possible.
For this reason, lifestyle diets such as the Stone Age diet are gaining more and more popularity.
It turns out that lasting change pays off rather than taking shakes or similar expensive diet products. Not only the weight quantity can benefit from it, but your basic health as well.
So the ultimate goal is clear. A new lifestyle that makes you feel fitter, fresher, and more alive, with no issues.
To achieve this, enough exercise is just part of the daily routine. It does not necessarily have to be fitness or a certain sport. Even long walks are a good form of physical activity.
Motivation and energy
If you want to lose weight, you have to want it yourself. If your main reason is others who criticize your body, but you are satisfied, it is not a foundation for a successful weight loss.
Nevertheless, you should start by looking at the benefits that could open up when you start living a healthier lifestyle including sports.
Especially with heavy obesity, the diet is not only a question of aesthetics but also one of health.
Excessive body weight:
- promotes cardiovascular disease
- is responsible for heart or brain infarction
- favors the onset of diabetes
- and limits you in everyday life enormously
Keep these things in mind and build your motivation on that basis.
In general, motivation and – as strange as it sounds – fun to lose weight plays a big role in healthy weight loss.
Do not put yourself under pressure with utopian weight goals. For example, many people also take before-and-after pictures that make the success of the diet visible. So you are encouraged in your plans.
Motivation, will, and stamina are the most important factors in healthy weight loss.
You alone decide whether you reach your goal or not. Be honest with yourself – that is the foundation of your new lifestyle.
8 tips for healthy weight loss
- Weight loss without counting calories
- Lose weight through low-fat food
- Losing weight with the right fatty acids
- Lose weight with fruits and vegetables
- Whole grain instead of bright varieties
- Eat 3 main meals
- Lose weight with water
- Alcohol and sweets in moderation
- Lose weight without counting calories
- Weight loss without counting calories
Losing weight fast is the goal of many diet concepts, but it cannot be combined to lose weight healthily and permanently.
Those who are only a few pounds away from the bikini figure can fall back on such an alternative, while all the others only create unnecessary problems.
Many diets require 800 to 1000 calories a day, but this is not enough to keep going because too few calories cause the body to switch to low flame, leading to the dreaded yo-yo effect.
Therefore, one needs to keep the metabolism active.
Reduce or replace fat
Lean sausage and meats should be a priority when shopping. When cooking with butter or lard, use olive oil and vapors instead of frying.
With carefully picked “light” products weight loss process will be much easier.
Take the right fatty acids
At present, animal fatty acids are very easy to live without because there are so many alternatives. Linseed oil or olive oil tastes just as good and are far healthier.
As an occasional snack, nuts are optimal because they contain valuable fatty acids as well as chromium, which is a key mineral.
The fatty acids that you should pay attention to and take, are Omega 3 and Omega 6 fatty acids. Who thinks that just fats make you fat, is wrong. “Bad” are the bad fats that are found in fast food.
Healthy fats (omega 3 and 6) even help the weight loss process.
Reduce calorie intake with fruits and vegetables
According to the German Nutrition Society, you should take 5 servings of fruits and vegetables a day.
This sounds like a lot of fruits and vegetables, but it is not if you realize that “a portion” is only 150 grams.
Distribute these five portions throughout the day, for example, by adding fresh food to every main meal.
The target can be reached very quickly. For breakfast, for example, during lunch, then two-thirds of the plate filled with vegetables and in the evening depending on your mood.
As a snack, you can always eat an apple or grapes. More is not needed to live a healthier life.
Whole grain instead of white flour
The negative aspects of white flour are described in many diets and nutrition plans. Rich in calories and without saturation potential, it will give you extra kilos. Therefore, they are whole grains, which you should use in healthy weight loss.
Whole-grain bread, pasta or rice provides energy for a busy day, filling the stomach for a long time and full of fiber that stimulates digestion.
So it is possible to achieve many effects without a lot of effort. Whole grains also contain more vitamins and minerals than the bright varieties and are healthier as there is no sugar.
Eat 3 main meals and healthy snacks
If you want to lose weight, you do not have to give up as you can have three regular meals a day. Besides, there are small snacks that are made up of fruits, vegetables or nuts and should prevent food cravings.
The main emphasis is on the main meals like breakfast – it is the basis for a successful day and therefore also important for your successful diet. The breakfast provides you with energy and boosts your metabolism at the same time.
On the other hand, those who are hungry in the morning, come over a few hours later the dreaded cravings and the body uses faster fat reserves. Besides, you feel limp and unbalanced, which is not the goal of weight loss.
How water helps to get slim
Drink instead of eating – this concept is followed by classic shake diets. But even with healthy weight loss, the liquid serves as an important element.
Water fills the stomach, which makes you feel less hungry. Up to 3 liters per day are recommended by experts.
Even unsweetened tea is well suited. Peppermint tea, for example, is considered a tip to suppress a feeling of hunger. Green and black tea, on the other hand, stimulate fat burning.
Alcohol and sweets in moderation
Losing weight does not mean giving up, but eating a balanced diet and enjoying life.
However, it should be mentioned that snacks made from sweets should be restricted.
Alcohol in moderation is not a problem, a glass of red wine according to some studies are a recommendation.
3 small “beginner mistakes” to avoid for successful and weight loss
Going shopping after work on an empty stomach – everyone probably knows that.
But when you lose weight, it’s a big mistake, because the hungry trip to the supermarket can lead you to one or the other “sin”. The ready-made meal, the frozen pizza or even the tasty treats at the cash register are simply too tempting.
That is why you need to go to weekly shopping. Write a shopping list and decide what you want to eat, when and on which day of the week.
Pre-cooking also pays off as many dishes can be frozen and warmed up later if needed or taken to the office.
Bunkering sweet and savory supplies
In almost every household can be found biscuits, chips and other sweets piled up somewhere, which serve as an emergency reserve for the little hungry moments.
However, if you want to live a healthy life and lose weight as well, then such supply makes it all a little difficult.
The delicacies are too tempting – especially when the cravings occur and the sins are within reach.
Although you do not have to completely refrain from buying sweets, a full supply is not required.
The credo here is to enjoy in moderation. And that brings us straight to the next major dietary mistake.
If you like to eat chocolate but at the beginning of the diet you ban it completely, this is a big mistake. Enjoyment is indeed allowed – but in moderation.
Especially as “forbidden” food can quickly exert a great charm. The urge to eat increases, followed by binge eating and regular relapses.
To live means to enjoy and that should be allowed in a diet. This includes sweets, savory snacks or even alcohol.
Weight loss without tormenting – only this way the weight loss process can work.
Jogging, fitness, and walking are particularly suitable for weight loss and also help to stay fit. For women, there are now even so-called figure studios that rely on a combination of strength and endurance training and thus let the pounds tumble efficiently.
Anyone who has ever tried to lose weight will know that dieting is only a short-term solution that can help to lose weight but then they regain the weight pretty quickly.
That’s why diets alone are not the answer – especially for radical diets that can also harm your health. The body gets into an emergency and switches the metabolism on a back burner. After such a diet we have to deal with the well-known yo-yo effect.
When you lose weight, you cannot make the pounds disappear so quickly, but you can keep your weight in the aftermath and feels fitter.
Also, when you are losing weight without dieting you do something good for your health because you change your lifestyle by eating healthy food and exercising regularly.
Whether you want to hear it or not, behind a successful weight loss hides a long-term dietary change and sufficient exercise or sports.
Nutrition, sports and effective integration of these elements in everyday life – the concept of “healthy weight loss” is made up of many aspects that will fundamentally change your life.
Rethinking is worthwhile, especially if your body weight has already become a problem for you.