Stay tuned: reduce weight part 1
Live easier: Do you want to shed a few pounds? No problem with this series. We will help you with food for thought, information and tips. The first episode is about questioning habits
Additional kick: Exercise makes pounds fall off faster
© W & B / Philipp Nemenz
The year is young, the good resolutions are still fresh. Perhaps you've decided to shed some ballast again - be it to get physically fitter again, to fit into the jeans from three years ago or simply to feel more comfortable. Whatever your personal motivation: Now is the right time to get started!
We support you with suggestions and assistance in a successful and, above all, long-term weight reduction. Because no matter how many diets you have already tried, the old weight was probably back on after a short time. Or even a little more.
Feel full with a clear conscience
Permanent change in diet is the magic word. If you think of a constantly growling stomach and boring calorie counting, we can reassure you: It just depends on what is on the menu. With the right foods, you can eat your fill with a clear conscience and still lose weight in the long term. Even without a time-consuming sports program.
Are you curious? Then do a personal inventory right away! Use the next two weeks to become clear about your eating habits.
The following questions on this page bring your personal figure traps to light. You will recognize why you are overweight and which adjustment screws you can turn vigorously. And by the way, we're taking this opportunity to clear up some nutritional errors that have persisted in many minds.
Lose weight at the pharmacy
Together, the pounds drop easier: Nationwide, around 2200 pharmacists from local pharmacies have already completed further training in nutrition advice. Many of them offer lectures, group meetings and individual consultations.
Tell your pharmacist about your plans on your next visit. He can support you, motivate you and help you with tips and high-quality preparations to achieve your desired weight.
Achieve goals with motivation
The studies that show a connection between obesity and civilization diseases such as high blood pressure or diabetes can no longer be counted. But the desire to stay healthy is by no means the only reason why losing weight is worthwhile.
Before you start, you should therefore be clear about your personal motivation. This will help you stick with it later.
Why do you want to lose weight? Here are a few possible reasons:
- I am chronically ill and would like to have a positive influence on the course of the disease.
- I want to prevent diabetes and high blood pressure.
- I want to look better.
- I want to be physically fitter.
- I want to do something for my self-confidence.
- I want to feel more comfortable and improve my quality of life.
Additional kick: Exercise makes pounds fall off faster
© W & B / Philipp Nemenz
Starting points: change in diet
When it comes to losing weight, it not only depends on the amount of calories consumed, but also on the foods from which they come. In fact, there is such a thing as good and bad calories: Sugar and highly processed carbohydrates, for example from white flour and ready-made products, increase the release of the blood sugar-lowering hormone insulin.
This slows down fat loss and promotes fat storage. Short-chain carbohydrates such as grape, fruit and table sugar are particularly critical. Fat and protein, on the other hand, lead to little or no insulin being released.
Although fat provides significantly more calories than carbohydrates, it is also filling for longer. This is why many people now prefer to eat a low-carbohydrate diet. There are, for example, weight loss programs in which points are counted instead of calories.
Foods with natural, complex carbohydrates such as vegetables and legumes score zero points, while processed carbohydrates in pasta, baked goods and sweets score high.
How is it with you? Where do you particularly enjoy access?
What do you prefer to eat?
- Cereal products / potatoes / rice
- meat and sausage
- Milk products
- Sweets and snacks
Misconception: If you want to lose weight, you first and foremost have to save fat.
Save on snacks
Just as interesting as the "what" is the "how often" when it comes to eating. Those who constantly satisfy their hunger pangs and eat every two hours have a permanently high blood sugar level - especially if the snacks consist of sweets and highly processed carbohydrates.
The body releases more insulin, known as the fattening hormone. To prevent this, you should allow a few hours between meals. The currently popular intermittent fasting also uses this effect.
Instead of the previous five smaller meals, many nutritionists now recommend three meals a day. If you don't want to miss out on snacks in between, you should use raw vegetables or nuts instead of chocolate bars and biscuits.
How many times a day do you eat? Make a note of how many meals you eat each day. This also includes the snacks in between.
- early in the morning (1st breakfast)
- in the morning (2nd breakfast)
- at noon
- in the afternoon
- in the evening
- late in the evening / at night
Misconception: Several small meals are better than a few large ones.
Recognize frustration traps
The psyche must not be disregarded if you are overweight. Anger, grief, loneliness or a lack of self-esteem lead to food cravings in many people.
Unfortunately, frustration eaters rarely reach for apples and carrots, but rather for chips and chocolate. Foods rich in fat and carbohydrates promote the release of happiness hormones in the brain and brighten the mood.
It is therefore helpful if you are clear about the situations or moods in which you can comfort yourself with something to eat - think about alternative strategies for an emergency.
Do you try to comfort yourself with food in the following situations and feelings?
- Grief / sadness
Misconception: Stress and grief act as an appetite suppressor for everyone and make them lose weight.
Don't forget the beauty sleep
There are clear connections between sleep and body weight: Studies show that chronic lack of sleep is associated with an increased risk of obesity and type 2 diabetes. Diets are also obviously less successful when the amount of sleep decreases from eight and a half hours to five and a half hours - but not only because you then have more time to eat.
As with stress, when there is a lack of sleep, the cortisol level rises, which has a negative effect on blood sugar and insulin levels. The release of the appetite hormone ghrelin is also influenced.
How many hours do you sleep a night?
Misconception: Those who sleep less use more energy than those who sleep late.
Make everyday life more active
Obesity occurs when we take in more energy than we burn. This is why a lack of exercise leads to the development of obesity. You don't lose weight through exercise alone, but physical activity can effectively support you in losing weight: It stimulates the metabolism and increases energy consumption by building muscle mass.
You don't necessarily have to go through an exercise program for this. Just bring more movement into your everyday life. In order to lose weight, however, an additional change in diet is essential. Keep a brief nutritional log for the next few days.
How often do you move?
Misconception: You lose weight with exercise alone.
Many people gain weight under stress. On the one hand, because they often do not have a balanced diet when they are pressed for time and performance. After a stressful day, who has the time and nerves to buy fresh groceries and turn them into healthy dishes?
In addition, scientists have been able to prove that the stress hormone cortisol increases insulin release in the event of constant stress. And increased insulin levels inhibit fat loss and ensure that excess energy is stored as fat.
How high do you rate your stress level?
Fallacy: stress keeps you slim.
Medicines in view
Medicines such as cortiocides can also promote weight gain. Antidepressants or hormonal drugs. If you suspect that one of your medications is causing your weight problem, you should seek advice from your doctor. In some cases, the doctor can then prescribe a different active ingredient.
Water instead of alcohol and soft drinks
You should not only keep an eye on solid food: sugary soft drinks, juices and alcoholic beverages also cause blood sugar to rise and, in the long term, damage the metabolism. The supposedly healthy fruit juices and smoothies sometimes even contain more sugar than cola. Alcohol also provides plenty of calories, slows down fat loss and is also damaging to the liver.
If you want to lose weight, you should use unsweetened drinks such as water and herbal tea. Sudden pangs of hunger can also be brought under control with a glass of water. Make sure you pay attention to the drinks you drink throughout the day.
What are you drinking?
- Fruit spritzer
- alcoholic drinks
- Soft drinks
Misconception: Fruit juices and spritzers can be consumed indefinitely.
Make a contract with yourself
If you want to change your diet, you should set yourself "smart" goals:
SMART goals are Specific, Measurable, Attractive, Realistic and Scheduled.