Lose weight healthily: Here's how

How to get slim without a diet? It works with the right diet. Here you will find tips and suggestions

Losing weight is not easy. Many know this from painful experience. There are many methods - including numerous diets, food combining or cures with apple cider vinegar and Co. Most of them do not work, some are controversial or even endanger health. None of this has to be. Because losing weight and staying slim can also be done without violent actions.

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"More exercise" and a "change in diet" would be enough, say experts. But these two pieces of advice don't just sound abstract - they stay that way for most people. They need specific tips with which they can get rid of excess pounds in the long term. This does not require sophisticated diets or tricks. But: Consistency and the willingness to change one's eating habits are necessary.

Tips for losing weight

As far as healthy nutrition is concerned, the German Nutrition Society (DGE) has defined rules for this. You can find this on the DGE website. Our tips for losing weight are based on this.

1. Eat plenty of fruits and vegetables, at least five servings a day.

Vegetables should be given priority because they contain less sugar. It should provide at least three of the five servings. What is a serving? The benchmark is roughly what fits in one hand. Fruit and vegetables should be as fresh as possible. One serving per day can also be replaced with a handful of nuts (about 25 grams) or a glass of juice with no added sugar.

2. Grain, grain products - preferably the whole grain version - or potatoes every day.

Whole grain products provide a lot of fiber and keep you full longer. As a guideline for the quantity, the DGE specifies four to six slices of bread per day (a total of around 300g) and a portion of potatoes, pasta or rice. For potatoes and pasta, one portion weighs 200 to 250 grams when cooked, for rice it is only 150 to 180 grams.

3. Drink enough calories - preferably water.

You should drink around one and a half liters of fluid per day, unless there is nothing to prevent it from your health. Avoid alcohol and sugary drinks such as lemonades or juices. Because these provide a lot of superfluous calories. It is better to drink water or unsweetened tea. If you don't like either of these, you can dilute the juices heavily or put a few washed fruit slices in a carafe of water.

4. Milk and dairy products every day.

Preferably choose the low-fat variant here. It should be roughly 200 to 250 grams of milk or dairy products and two slices of cheese a day in total. Make sure that you choose products that are as natural as possible and that have no added sugar.

5. Prefer vegetable oils and fats.

Cook with low fat content, so for example rather stew than fry! Instead of butter and other animal fats, choose vegetable oils such as rapeseed or olive oil. Avoid hidden fats in processed foods such as sweets, sausages and finished products as far as possible.