It is challenging for many people to lose weight. Often, weight loss is ineffective. Or the success lasts for a short period. However, the following tips can help you lose weight in the long run:
1. Obtain competent assistance.
Finding your way through the jungle of diet promises is difficult. "There are also a lot of questionable offers on the Internet," cautions Professor Hans Hauner of the Technical University of Munich's Else Kröner-Fresenius Center for Nutritional Medicine. Therefore, anyone unfamiliar with dietary concerns should seek credible advice first, especially if they have an illness like diabetes or are considerably overweight.
"Your family doctor, for example," adds Professor Hauner, "may suggest excellent dietary counsel if necessary." If the doctor confirms the need, health insurance companies will frequently cover a portion of the expenditures. Inquiries can be beneficial. Weight loss programs are occasionally offered at checkouts. There are also specialist institutes and consultation hours in certain big cities, such as university hospitals. Consumer counseling centers like the German Nutrition Society, for example, give reliable information.
2. Make a reasonable plan.
Losing a lot of weight soon seldom works. This is because diet expectations are frequently set too high. If the hoped-for achievement does not occur, it merely leads to dissatisfaction and a loss of drive. Strict diets also encourage the yo-yo effect, in which the body responds with an emergency program, shuts down the metabolism, and survives on fewer calories. Following a diet, it is simpler to acquire weight. "It's better to take incremental steps," says nutritionist Hauner. "As a general guideline, a weekly weight loss of no more than one pound is considered reasonable." For example, the first aim may be to reduce 5% of my present body weight. "Achieving it is a huge accomplishment." The following step can then be taken if necessary.
3. Consider sports activities to be a compliment.
Regular exercise is beneficial to your health since it prevents muscle breakdown and aids in weight loss. "Sport is always beneficial as a compliment," Professor Hauner adds, "but the effect on weight loss is sometimes exaggerated." To shed a kg of weight, you must conserve around 7,000 kilocalories. The average individual jogs for 10 to 12 hours to burn this amount, depending on body weight and effort. Thus, exercise assists you in healthily losing weight. However, sports are not always adequate to compensate for a loss. A proper diet is also essential. To be on the safe side, if you are new to sports and are over 35 years old or have chronic diseases, you should seek permission from your doctor. Otherwise, doing as much exercise as possible in your daily life is usually a good idea.
4. Select the appropriate route.
There is no such thing as a perfect diet for everyone. Preferences and living situations vary. Which notion is better to utilize for weight loss is ultimately a matter of type. Extensive diet regimens may most likely be tough to follow if you have limited time. Anyone who likes sweets will not be able to stick to the snacking ban for long. In the end, it's all about the calorie balance. "The notion should match your personal life," Professor Hauner adds, "since you're going to have to stick it out for a long period." If you have a chronic disease or need to take medication regularly, it is essential to see your doctor first.
5. Reconsider your living habits.
A diet can be effective, but the pounds frequently return soon. "The ultimate objective should always be to eat properly in the long run," says a Hauner. "A diet's early success might motivate. However, it should only be regarded as a start to a generally better way of life ". If you want to stay fit permanently, you must examine your habits: How much time do I have to prepare a meal? Is it possible for me to enjoy my meal consciously? How well-balanced is my diet? Why do I eat? Is it because I'm hungry, frustrated, or bored? This can also help you maintain your comfortable weight in the long run: exercise as much as possible in your daily life, get adequate sleep, and decrease stress.