Stay tuned: reduce weight part 3

After the initial successes, it may gradually become difficult to keep losing weight. It is completely normal. What you can do now

Oliver Bunde, pharmacy owner from Wittenberg, is an expert on the subject of "healthy weight loss" and offers advice, lectures and courses in his pharmacy

© W & B / Andrea Vollmer

Insert discharge days

It is completely normal for the weight to stagnate after a few weeks. "At the beginning, you mainly lose water, so the scale quickly shows a few kilos less," explains Oliver Bunde, pharmacy owner from Wittenberg. "Even if the fatty tissue is stubborn, you shouldn't give up."

His tip: take a relief day once a week with water, tea and vegetable broth or low-sugar fruit and raw vegetables so that the body attacks the fat deposits.

Replace individual meals

If you have to go quickly, you can replace individual meals with so-called formula diets. These industrially produced nutrient mixtures contain essential vitamins and minerals, a lot of protein and few carbohydrates. However, they are only recommended as a starting point or for those who are very overweight: "Formula diets are not a permanent solution and do not replace a change in diet," emphasizes Bunde. In addition, they quickly become monotonous and do not fill you up for long.

My motivation: health!

When the weight goes down, your health benefits! For example, you can have your blood pressure checked in many pharmacies. Type 2 diabetics can see their blood sugar levels improve during medical check-ups.

Oliver Bunde, pharmacy owner from Wittenberg, is an expert on the subject of "healthy weight loss" and offers advice, lectures and courses in his pharmacy

© W & B / Andrea Vollmer

Drink a lot

Those who are plagued by food cravings should drink a lot - preferably non-carbonated water or unsweetened herbal tea. "That temporarily fills the stomach and distracts from feeling hungry," says Bunde.

Soft drinks and juices, on the other hand, contain a lot of sugar, which increases the release of insulin and thus promotes obesity. The desire for sweets can also be satisfied with a handful of nuts or fruit with a low sugar content.

Enjoy consciously

Constant renunciation puts you in a bad mood and can hardly be held out in the long run. "Nothing is forbidden as long as you enjoy it in moderation," says pharmacist Bunde. He recommends the following ritual for people who do not want to do without chocolate: "Let a piece melt in your mouth after eating and enjoy it deliberately." It is best to use dark chocolate. It is also perfectly fine to have a feast on festive days, if you otherwise eat healthily.