Tips for Healthy Weight Loss

Losing weight without frustration and spasm: many people who are overweight and want to lose weight, have already gone through an odyssey. Tempted by promises like "5 kilos in 10 days," "Eat what you want, and still lose weight," ... or something similar, people can go through all sorts of (and impossible) cures, one-sided diets, and "miracle treatments."

After a while, most people realize that it was still the "easier exercise" to lose weight than keep the target weight for a long time. Maybe you too? Here you can find out which rules have to be observed in order to permanently achieve Tips for Healthy Weight Loss reduction in your body weight.

The well-known juju effect has occurred:

 the weight has jumped back up after the end of the diet - often even beyond the initial weight. And that's exactly the point. Weight loss is only effective if, for a healthy, balanced diet, the lower weight can be maintained over a longer period of time.

How does that work?

 Our information and recommendations cannot replace a personal conversation with your doctor and a qualified dietician and nutritional counselor.

Practical Tips: "What am I Allowed to Eat List"

 Strictly speaking, it must read "What should I pay attention to list", because dogmas are rather counterproductive in the matter of weight loss. But we have put together some really helpful and practical tips to make your everyday life easier.

Be sparing when it comes to string and cooking fat. A teaspoon can be dosing aid.

Use coated pans for frying, they come out with very little oil. Remember: Breaded and fried foods soak up the fat like a sponge. Prefer lean meat - whether from pork, beef, veal, game or poultry.

Change with meatless main dishes. It does not have to be meat on the table every day.

If you plan to fish more often, the recommendation is 1 - 2 times a week Continue low-fat toppings for your bread! Most types of sausage and meat spreads hide huge amounts of fat.

Rather, you should often take turkey sausage, ham, and lean roasts - thinly sliced.

Taste meager cheeses (up to 45% Fit) such as Berggren, Margo, Berkus, Quarrel, Bad Escher, Bergtilsiter, Gervais "leach”, homemade toppings (with herbs, Liptauer style, horseradish or tuna,) also bring variety to your bread and still help you lose weight.

To bind soups and sauces use flour or corn-starch mixed with milk instead of the usual fat brandy. Do not use the "top shot" or the cup of crème Fraiche - a spoonful of coffee cream or sour cream does it (if necessary). Puree some vegetables or a boiled potato - that makes the soup or sauce even creamier.

Are you a sweet tooth? The low-fat alternative to puff pastry gateau, Black Forest cake or cream cakes are pastries made from yeast dough, biscuit dough or strudel dough; e.g. Apple strudel, pies cake (with little tops) with fruits, biscuit roulade (filled with jam), yeast dough strands,... Not only pies with cream fillings contain a lot of fat. Also, many "dry" cakes are prepared with large amounts of fat.

Gusto on chocolate? Treat yourself now and then to a small piece and enjoy it. But maybe you can also gummi bears, candy or gum (= 0 g fat) help with your Süßgusto.

"If only I could stop ..." you better close the pack of peanuts, crisps, and crackers - a low-fat alternative would be fresh raw food with yogurt dips.

Make your side dish and vegetables to the main course and the meat to the side dish. Cut your bread a bit thicker - but put the topping thinly.

Take the Asian and Italian cuisine as an example: lots of rice, pasta, potatoes, and vegetables. If it's still full, then it's perfect.

Legumes can also conjure up delicious dishes that will even appeal to the die-hard advocate of down-home cooking (such as bean goulash with bread, lentil stew with potatoes,)

It should never be missing vegetables! Steamed or raw - depending on your taste. Try in the evening for cold snack tomatoes, radish, pickled vegetables, or a salad bowl.

Prepare whole-grain products daily: a delicious cereal for breakfast, wholegrain bread, and biscuits, wholemeal pasta, Also use whole wheat flour for cooking: for dumplings, pancakes or cakes, ...

Bring movement into your everyday life with, for example, climbing stairs instead of using the lift, working with a bicycle instead of a car,

Plan exercise at least twice a week (for example, cycling, swimming, running,).

Good or Bad food? Tips and tricks for theDesiredWeight:

Remember, no single food makes you fat, just the whole diet. There are therefore no "good" and "bad" foods and therefore no strict prohibitions. Always try to eat a varied diet - you will be optimally supplied with all the important vitamins and minerals.

Fit maker instead of fattening

 Access more frequently:

- Cereal products (bread, pastries, pasta, rice, dumplings,)

- Preferably on products from wholemeal flour

- Legumes, vegetables, and salads

- Fruits

Drink, drink, drink...

It should be at least 1.5 liters of liquid per day Quench your thirst with tap water, mineral water, (possibly slightly sweetened) teas, highly diluted fruit juices, vegetable juices instead of lemonades, cider, beer, wine, ...

Eat more often is better

Several small meals distributed throughout the day instead of the usual "3 big ones" prevents cravings. Treat yourself to a small snack in the form of fruit, a milk product, a lollipop or low-fat bread.

Not only do they make you wonderfully full, they also provide you with many important vitamins and minerals.

Whole Grain is Powerful - wholegrain products are not only filling longer than white flour products, they also help keep your digestion going (if you drink enough).

Exercise and Fat Reduction Bring Lasting Success in Losing Weight

Fat makes you fat

Bread, pasta, potatoes, were wrongly banned for a long time as a fad. It's not the bread or the beans that make you fat, but the fat topping on the bread or the fat bacon on the lentils.

60 - 80 g fat per day - it should not be more - we Austrians often eat twice as much. Because a lot of what we like best, unfortunately, contains plenty of fat. And the insidious thing about it is that you do not always look at them. Who would expect 28 g in 100 g of Leverkusen cheese, 43 g in one piece of bratwurst (150 g), and 32 g of fat in 1 bar of chocolate (100 g)?

When it comes to fat, you can be Quite Thrifty - It Pays off!

 However, fat is also an integral part of our diet and important for numerous processes in the body. Fat plays an essential role in the absorption of vitamins. A fat-free diet is therefore absolutely counterproductive, you should pay attention to the quality of the fat. If fat, then "high-quality" fat - give preference to vegetable oils. In addition to plenty of vitamin E, they contain unsaturated fatty acids and have a positive effect on elevated cholesterol levels.

Exercise Supports Weight Loss

 Regular exercise contributes to your well-being and helps you lose weight.

It is important that you enjoy it. Feeling good is everything. With dogged training it's like a strict diet - you do not last long.

Miracle Diets do not exist

 Many diets promise miraculous weight loss in record time. Exactly those should be skeptical because the "sins" that have accumulated for years to become overweight cannot be corrected in a few weeks. You'll need to be patient, but it pays off and you'll be rewarded with lasting success, avoiding the dreaded (and unhealthy) yo-yo effect.

How many kilos are healthy when losing weight per week? It is very difficult to make general statements as the approach should be tailored to each individual and depends heavily on the conditions and baseline (e.g., the height of overweight, gender, age, etc.). However, experts can say the following rule of thumb: If one assumes the average daily requirement of 2000 kilocalories, then ideally one takes 500 kilocalories less, i.e. an average of 1500 kilocalories a day - and that long until one has reached his target weight. A weight loss of 0.5 to 1 kg per week is natural. Although this sounds little means a constant weight loss in 12 weeks, a weight loss of 6 to 12 kg - in just 3 months!