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.
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
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 |
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 |
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.
plan-b.netzgesta.de
Christian Effenberger
Suedstrasse 2
41564 Kaarst
phone: 049 (0) 21 31 66 93 92
e-mail: plan-b@netzgesta.de
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.
Requirements: HTML5 + CSS3
JavaScript is NOT nesessary.
browser | version | |
---|---|---|
Firefox 4.0+ (since 2010) | ||
Safari 5.1+ (since 2011) | ||
Chrome 16.0+ (since 2012) | ||
Opera 15.0+ (since 2013) | ||
IE 8 + 9 (since 2009 + 2011) | ||
Edge 1.0+ (since 2015) | ||
iOS 5.0+ (since 2012) | ||
Android 4.1.1+ (since 2012) | ||
key | Windows/Linux | |
---|---|---|
alt | IE, Edge, Safari, Opera, Chrome | |
shift+alt | Firefox | |
shift+esc | Opera 12 |
key | Mac | |
---|---|---|
alt | Firefox 13 or lower | |
ctrl+alt | Firefox, Safari, Opera, Chrome | |
shift+esc | Opera 12 |
key | function | |
---|---|---|
q | quit dialog windows | |
h | open help dialog | |
m | open navigation menu | |
key | function | |
---|---|---|
Tabulator key jumps from element to Eelement. | ||