PLAN B

Plan B

B like before losing weight

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.

You should first determine the degree of your overweight and then determine your real calorie needs. Incidentally, you are not alone with your overweight.

The Americans are (according to the press) World Champion in obesity.

BMI

Determination of the body mass index

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

Body mass index by sex:

male female
underweight < 20 < 19
normal weight 20-25 19-24
overweight 26-30 25-30
obesity 31-40 31-40
strong obesity > 40 > 40

Body mass index by age:

age index
ideal weight 19-24 19-24
ideal weight 25-34 20-25
ideal weight 35-44 21-26
ideal weight 45-54 22-27
ideal weight 55-64 23-28
ideal weight > 65 24-29

Nutrition and behavior change (way of life)

A fiber and protein rich diet brings back a lot of energy and vitality

1

STEP

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.

1

STEP

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.

2

STEP

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.

2

STEP

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).

3

STEP

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.

3

STEP

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.

4

STEP

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.

4

STEP

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.

Sports and exercise

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.

GLOSSAR

BMI
Body-Mass-Index
kcal
kilocalories: 1 kcal = 1000 calories == 4200 Joule
kilo
in the decimal system 10³ = 1000
kJ
Kilojoule: 1 kJ = 1000 Joule == 239 kcal
MET
Metabolic equivalent for the calculation of energy turnover
PAL
Physical Activity Level
celiac Disease
gluten intolerance

Bibliography

"Referenzwerte für die Nährstoffzufuhr"
Gemeinsames Werk der deutschen, österreichischen und schweizerischen Gesellschaften für Ernährung
Umschau Verlag, 2000, ISBN 3829571143
"Der Einfluss von resistenter Stärke auf die Fettsäureoxidation bei gesunden Erwachsenen"
Inauguraldissertation an der Medizinischen Fakultät der Universität Rostock Aug. 2011: rosdok.uni-rostock.de/file/rosdok_derivate_0000004892/Dissertation_Unger_2012.pdf
Verbraucherzentrale Niedersachsen "Formula-Diäten Vergleich"
Tabelle Formula-Diäten Jan. 2016: www.verbraucherzentrale-niedersachsen.demediabig/1160048A.pdf
Formula-Diät Hintergrund Jan. 2016: www.verbraucherzentrale-niedersachsen.de/mediabig/1160049A.pdf
Diabetes Austria glykämischer Index
www.diabetes-austria.com/dyn/userfiles/pdf/glykaemischer_index.pdf

plan-b.netzgesta.de
Christian Effenberger
Suedstrasse 2
41564 Kaarst
phone: 049 (0) 21 31 66 93 92
e-mail: plan-b@netzgesta.de

Content of the online offer

The author reserves the right not to be responsible for the topicality, correctness, completeness or quality of the information provided on our website. Liability claims against the author, which refer to damages of material or ideal kind, caused by the use or non-use of the presented information or by the use of incorrect or incomplete information, are in principle excluded, provided that the author is not demonstrably intentional or grossly negligent Fault. All offers are non-binding. The author expressly reserves the right to change, amend, or delete parts of the pages or the entire offer without prior notice, or to terminate the publication temporarily or permanently.

References and links

In the case of direct or indirect references to third-party websites ("hyperlinks"), which lie outside the responsibility of the author, a liability obligation would only come into force in the case in which the author is aware of the contents and is technically possible and reasonable , To prevent the use in case of illegal contents. The author hereby expressly declares that at the time of linking no illegal content was recognizable on the pages to be linked. The author has no influence on the current and future design, content or origin of the linked / linked pages. Therefore, he hereby expressly dissociates himself from all contents of all linked pages, which were changed after the link setting. This statement applies to all links and references set within the author's own internet site, as well as to foreign entries in guestbooks, discussion forums, link lists, mailing lists set up by the author, and in all other forms of databases. Liability for illegal, incorrect or incomplete contents, and in particular for damages resulting from the use or non-use of such provided information, is the responsibility of the provider of the page to which reference was made, not the person who merely refers to the respective publication via links.

Copyright and Trademark Law

The author endeavors to observe the copyrights of the images, graphics, sound documents, video sequences and texts used, to use his own pictures, graphics, sound documents, video sequences and texts, or to access license-free graphics, sound documents, video sequences and texts . All brands and trademarks mentioned within the Internet site and possibly protected by third parties are subject without restriction to the provisions of the respectively valid trademark law and the rights of ownership of the respective registered owners. The mere naming does not lead to the conclusion that trademarks are not protected by third-party rights! The copyright for published objects created by the author remains solely with the author of the pages. Reproduction or use of such graphics, sound documents, video sequences and texts in other electronic or printed publications is not permitted without the express consent of the author.

Data protection

If the possibility for the input of personal or business data (email addresses, names, addresses) within the Internet site exists, the user has given these data voluntarily. The use and payment of all offered services is - as far as technically possible and reasonable - also without specification of such data or under specification of anonymised data or a pseudonym. The use of contact data such as postal addresses, telephone and fax numbers and e-mail addresses published by third parties for the transmission of information not expressly requested is not permitted. Legal steps against the senders of so-called spam mails in the case of violations of this prohibition are expressly reserved. This site uses the mapping service Google Maps via an API. Provider is Google Inc. To use the features of Google Maps, it is necessary to save your IP address. This information is usually transmitted to and stored by Google on servers in the United States. The provider of this site has no influence on this data transfer. For more information about how to handle user data, please refer to the Google Privacy Policy.

General Data Protection Regulation

General note and mandatory information

Designation of the responsible body

The responsible body for data processing on this website is:

Christian Effenberger
Suedstrasse 2
41564 Kaarst

The responsible body, alone or in concert with others, decides on the purposes and means of processing personal data (such as names, contact details, etc.).

Revocation of your consent to data processing

Only with your express consent are some processes of data processing possible. A revocation of your already given consent is possible at any time. For the revocation is sufficient an informal message by e-mail. The legality of the data processing carried out until the revocation remains unaffected by the revocation.

Right to complain to the competent authority

As the person affected, in the event of a breach of data protection law, you have a right of appeal to the competent supervisory authority. The competent supervisory authority with regard to data protection issues is the state data protection officer of the federal state in which my place of residence is located. Namely NRW. The following link provides a conection to the officer: Helga Block.

Right to data portability

You have the right to have data that we process on the basis of your consent or in fulfillment of a contract automatically to you or to third parties. The provision is made in a machine-readable format. If you require the direct transfer of data to another person in charge, this will only be done to the extent technically feasible.

Right to information, correction, blocking, deletion

You have the right at any time within the scope of the applicable legal provisions to provide free information about your stored personal data, source of the data, their recipients and the purpose of data processing and, if necessary, a right to correct, block or delete this data. In this regard and also to further questions on the subject of personal data, you can always contact us via the contact options listed in the imprint.

Legal validity of this Disclaimer

This disclaimer is to be regarded as part of the Internet offer from which this page was referred to. If sections or individual terms of this statement are not legal or correct, the content or validity of the other parts remain uninfluenced by this fact.