but the well-being of the individual. A healthy body weight protects against many diseases, including type 2 diabetes.
Losing weight in a healthy way means changing your lifestyle – for good. Crash diets for fast successes lead however to the Jo Jo effect and endanger the health.
© Karen Roach / Fotolia
The answer to the question "Do I need to lose weight??"The body mass index (BMI) is one of the indicators.
The following people benefit health-wise from weight loss:
– People with a BMI of 30 kg/m² or higher. You are considered to be severely overweight. – People with a BMI between 25 and less than 30 kg/m² and other medical conditions, such as high blood prere or prediabetes. Women with a waist circumference of 88 centimeters or more. Men with a waist circumference of 102 centimeters or more.
How does losing weight really work??
To lose weight, you need to consume more energy than you take in. It is crucial to change your diet permanently and to supply your body with all important nutrients. Contrary to all advertising promises, there is no such thing as a miracle diet.
It helps to Realistic goals and to start small at first. After initial successes, goals can always be adjusted.
If 5 to 10 percent of your own body weight If you lose weight, this already has a positive effect on your health. About 1 to 2 kilograms should be lost per month.
Good to know:
A 160 centimeter tall woman weighing 80 kilograms, should lose 4 to 8 kilograms of weight. This corresponds to 5 to 10 percent of their initial weight.
The 3 pillars of weight loss
3 pillars should be considered when losing weight: Nutrition, exercise and that own behavior.
With the Diet About 500 kilocalories (kcal for short, colloquially often just called "calories") less energy should be consumed per day than is actually needed. This corresponds to a weight loss of 1 to 2 kilograms per month.
Regardless of whether only carbohydrates, only fats or fats and sugar are cut back to reduce energy intake – all approaches bring the same success according to studies. The important thing is to choose a strategy that suits you, and to avoid persevere in the long term can. A few small exceptions off. To are thereby naturally permitted.
But how high is the individual daily energy consumption?? It depends – among other things – on how much you exercise, how tall you are, your gender and your age. It can be measured or calculated by different methods. Here it is best to seek advice from a doctor or nutritionist.
Must be sport really?
Exercise is also part of losing weight. It should be at least 150 minutes a week. This can improve personal fitness. Increase the well-being.
Overall, your own lifestyle habits should be reconsidered. There are usually numerous ways to incorporate more exercise into everyday life. Using the stairs more often or taking a relaxing walk in the evening are just 2 examples.