Whether summer is approaching, the good intentions from the beginning of the year are gnawing at us or we finally want to fit into our favorite jeans again: There are many reasons to want to shed a kilo or two. Of course, many magazines are aware of this and tempt us with the craziest crash diets. Unfortunately, this falls on anything but deaf ears, because according to official surveys, around 3.7 million people in Germany were interested in the topic of "dieting and losing weight" last year.
But does it always have to be a diet? Even the thought of having to eat nothing but pineapple or cabbage soup for weeks on end is unlikely to make most people jump for joy. Understandably so.
In the following, you will therefore find out how you can build up a sustainable diet, which foods are particularly suitable and why a long-term change is often more successful than any short-term diet attempt. You will also receive practical tips on how to stay motivated and integrate healthy routines into your everyday life!
Why is a healthy diet so important when losing weight?
Sure, the quickest way to lose weight is to go on a (highly unhealthy!) zero diet. However, this is not recommended: after all, you not only risk the dreaded yo-yo effect, but also your health. And quite seriously.
To lose weight in the long term and maintain your desired weight, a healthy diet is the be-all and end-all. It's not just the number of calories that counts, but also the quality of the food you eat. If you always provide your body with enough protein, complex carbohydrates, healthy fats, vitamins and minerals, you will feel full of energy and vitality - ideal conditions for being active and losing weight.
Some benefits of a balanced diet at a glance:
More energy: Natural, high-quality foods provide you with more energy and reduce cravings.
More stable health: A strengthened immune system and better ability to regenerate are the result of a nutrient-rich diet.
Long-term results: A healthy diet, combined with exercise, ensures that you can keep your weight off permanently.
If you lose weight in a healthy way, you also prevent the loss of important muscle mass and provide your body with vitamins and minerals that it urgently needs during the weight loss phase.
Focus on important macronutrients
Our body needs a balanced mix of carbohydrates, proteins and fats in order to function optimally. Each of these macronutrients fulfills specific tasks and contributes to the success of your weight loss journey:
1. carbohydrates
They are your main source of energy. Make sure you choose complex carbohydrates such as oatmeal, wholegrain products and pulses. These are digested more slowly, keep blood sugar levels stable and prevent cravings.
2. proteins (proteins)
Protein is crucial for building and maintaining muscle. Especially if you exercise regularly, you need enough protein to protect your muscles and help burn fat. Good sources of protein are lean meat, fish, eggs, quark and plant-based alternatives such as tofu, lentils or chickpeas.
3. fats
Healthy fats are essential for many bodily functions. They help with the absorption of fat-soluble vitamins (A, D, E and K) and ensure a long-lasting feeling of satiety. High-quality sources include avocados, nuts, seeds, olive oil and linseed oil.
A real game changer: proteins in the morning instead of jam and co.
Many people start the day with toast, jam or sweet spreads, which often leads to a rapid blood sugar rollercoaster. The scientist and so-called "Glucose Goddess" Jesse Inchauspé (who became famous for her practical tips) emphasizes how much a focus on protein for breakfast can have a positive effect on blood sugar levels. Instead of starting the day with a quick sugar boost, she recommends a protein-rich meal such as eggs, yogurt, tofu, seitan or a hearty omelette.
Why is this so effective? By providing your body with high-quality protein in the morning, you keep your blood sugar levels more stable, prevent morning cravings and lay the foundation for better fat burning. This doesn't mean you have to give up carbohydrates altogether - but a protein base can help regulate your appetite and get your day off to an energizing start.
More tips for fewer kilos on the scales
To achieve long-term success and feel good all round, it's not just about the "what", but also the "how". Below you will find some strategies to help you achieve your weight loss goal:
Focus on natural foods:
Avoid highly processed products, which often contain unnecessary calories, trans fats and sugar. Instead, opt for fresh fruit, vegetables, lean meat or fish and wholegrain products.
Drink enough:
Water is an important factor in burning fat. Drinking enough (approx. 1.5 to 2 liters per day) not only keeps you hydrated, but also helps to keep your metabolism running and reduce hunger pangs.
Plan regular meals:
By eating at regular times, you prevent cravings. You signal to your body that food is constantly coming and that it doesn't need to build up reserves in the form of fat stores.
Discover plant-based alternatives:
Plant-based foods are not only interesting for vegetarians and vegans. They provide a lot of fiber and nutrients. Pulses, tofu or tempeh can be a tasty and healthy alternative to animal products.
Small steps instead of crash diets:
Lose 5 kilos quickly? It sounds tempting, but in practice it often doesn't last long. Crash diets are usually accompanied by a severe calorie deficit and an unbalanced diet. As soon as you switch back to "normal", the yo-yo effect strikes mercilessly. It's better to start with small changes that you can maintain in the long term.
Integrate active exercise into your everyday life:
Alongside a healthy diet, exercise is one of the most important factors for successful weight loss. You don't have to go to the gym for hours every day - just 30 minutes of moderate exercise a day (e.g. fast walking, cycling or climbing stairs) will make a difference in the long term.
Superfoods for weight loss?
In addition to a balanced diet and regular exercise, so-called "superfoods" can help to supply the body with important nutrients and support a long-lasting feeling of satiety. The most popular varieties include goji berries, quinoa, linseed and chia seeds. Thanks to their high content of protein, healthy fatty acids and minerals, the latter in particular are considered true nutrient bombs and are a good source of omega-3 fatty acids. What's more, they swell up in the stomach and contain lots of filling fiber.
Therefore, anyone who wants to lose weight with the help of chia seeds, for example, should always integrate them into a balanced diet and make sure they drink enough fluids.
This is how you can integrate chia seeds into your everyday life:
Mix them into your porridge or muesli in the morning.
Sprinkle them over salads or vegetable dishes.
Prepare a healthy dessert by combining chia seeds with plant-based milk and fruit (chia pudding).
Use them as an egg substitute in baking (especially exciting for vegans).
Chia seeds are not a miracle cure, but they can help you to establish a healthier diet overall. By keeping you full for longer, they reduce the likelihood of cravings and make it easier to maintain a moderate calorie deficit.
Conclusion: losing weight - good things take time
Sustainable weight loss is the result of a balanced diet, regular exercise and a positive attitude. Say goodbye to radical crash diets and opt for a permanent change that suits your lifestyle. Incorporate high-quality, natural foods into your diet, maintain a slight calorie deficit and incorporate targeted exercise into your daily routine.
With this holistic approach, you will not only lose excess kilos, but also lead a healthier and fitter life in the long term. Not only your body, but also your mind will thank you for it!
Source: Sky Marketing Limited / doctorabc.com
Image source: #258399927 marilyn barbone / stock.adobe.com
Published on: 21 March 2025