It makes no sense at all to lose weight while still increasing daily.
You can only lose weight permanently if you have changed your diet before the desired weight loss.
In such a way that only as many calories are absorbed as the organism really needs.
The so-called "Jojo effect" (unwanted and fast weight gain after a reduction diet) is nothing more than the consequence of relapsing into old eating habits that stretch far more than the required calorie intake is consumed.
The BMI is a measure of body mass determined by Adolphe Quetelet in the 19th century. It is only a rough guideline and can be easily calculated:
Body weight in kilograms divided by height in meters squared
BMI = kg / (m * m) = Wert
z.B. 90 kg / (1.90 * 1.90) m = 24.93
oder 70 kg / (1.72 * 1.72) m = 23.66
|underweight||< 20||< 19|
|strong obesity||> 40||> 40|
|ideal weight||> 65||24-29|
Determination of calorie requirement (basal metabolism)
Plan B initiates a simple diet change that can be easily incorporated into everyday life. Reduction to three main meals per day.
If desired, a piece of fruit as a snack after breakfast and before lunch and then a piece of fruit before dinner but after lunch.
Fluid intake basically only before the food intake and not during or immediately afterwards.
At least 2-3 liters should be drunk every day. Take advantage of - if offered - calorie-reduced or vegan canteen dining. Avoid sugary drinks and white flour products as much as possible.
Reduction of fluid intake to water and (unsweetened or with sweetener) coffee & tea. Use of healthy and savory substitutes for calorie drinks, milk, sugar, butter, margarine, ketchup, mayonnaise and remoulade.
Only consume munchies and sweets within the daily calorie requirement and in small quantities (20-50 gr).
For example, home-made ice cream can be produced very low in calories (<1 kcal / gr) and liquorice sweetened with stevia from the market leader has only 2 kcal per gram.
Almond and hazelnut packages intended for baking at home come to the consumer almost completely untreated (unsalted and unroasted) and, in small quantities, are preferable to ready-made nibbles.
But watch out, take a look at the calorie table. Nuts have twice as much calories as pretzel sticks, but are also very healthy. From now on the motto class instead of mass and quality before quantity applies.
If you have previously tried to eat enough chocolate, there is now a reward and after each meal a maximum of one praline (10g).
Use of healthy and savory substitutes for White flour products, Pasta made of durum wheat semolina and peeled rice.
Avoidance of finished products and heavily prepared foods. You can almost 100% determine the ingredients of the food you eat by cooking or baking yourself and using as little as possible untreated foods.
Homemade yogurt is far healthier than what the food industry provides you.
The same now applies to almost all finished or treated food products. Bake your own bread. Make your own vegan cheese.
If you use a lot of cold cuts, try a thin cut homemade roast beef. Better quality, than cheap purchases. Forget the stinginess-is-geile mentality. Avoid advertising and any situation where you want to whet your appetite.
For example, the http://www.freeair.tv/ service can free you from advertising by cutting out the television ad.
Go every day only the most necessary shopping, preferably with grocery list and already counted money. Always buy only after main meals, if you are no longer hungry.
Do not start to deposit food or sweets or munchies. General increase in daily body movements through simple yet effective alternative routes. Use the staircase as often as possible instead of the elevator.
Walk short distances on foot. If you are traveling with the pet voluntarily, you are still doing something for the family peace. Use the bike for distances under 10 kilometers. For rainy weather you can dress accordingly.
When practicing a standing or sitting activity, set the alarm every 15-30 minutes. Then change your position or take a few steps. The important thing is not to persist. Exercise regularly and always keep moving.
Especially for very overweight people, swimming and water aerobics are highly recommended. Swimming is one of the most gentle endurance sports. Although you burn "only" about 350 to 750 kilocalories per hour (depending on your swimming style and speed), you will not be able to work up a sweat.
Ein a certain disadvantage lies in the need for a seaside resort, outdoor pool or indoor pool. These facilities come at a cost and have limited opening hours.
Bicycling is another great way for overweight people to get physically fit. Riding a bike is not only easy on the joints, it can be done outdoors or on an exercise bike / home exercise bike at home or in the gym. Biking tours through nature and past sights make for fun and burn neat calories.
Even longer distances are easy to carry on the bike. The calorie consumption is around 500 to 1000 kilocalories per hour, depending on how fast you drive and whether you are only in the plain or hilly landscape.
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