Do you want to lose excess weight or just shed a few extra pounds?
Find out more about your ideal weight and various diet trends here.
Obesity promotes chronic diseases such as diabetes. A connection between obesity and kidney cancer, colon cancer and breast cancer was also confirmed, as the
German Cancer Society
informs. But when are you overweight? For this question, medical professionals usually use the body mass index, or BMI for short. To calculate this, the body weight is divided by the height in meters squared. The ideal result is 18.5 to 24.9, which is normal weight.
With a value of 25 to 29.9, doctors speak of overweight * - everything that goes beyond that is called obesity
. When it comes to the BMI, however, you always have to consider your physique. A bodybuilder will calculate a high BMI based on his muscle mass, even though he is not considered unhealthily overweight.
In order to be able to better estimate possible health risks from obesity, doctors measure the waist-to-hip ratio in addition to the body mass index.
The focus is on the distribution of fat deposits:
According to
the
diabetes guide
,
abdominal fat in particular increases the
risk of cardiovascular diseases.
To determine the waist-to-hip ratio, measure your waist circumference (between the lowest rib and the top of your pelvis) and your hip circumference (at the widest point).
Do not pull in your belly!
The circumference of the waist is then divided by the circumference of the hips.
This value should be below 0.85 for women and below 0.90 for men.
+
Would you like to lose weight and keep your new weight permanently?
A mixture of a balanced diet and exercise keeps the body in shape.
© martinan / www.imago-images.de
Lose weight through the right diet: The following six rules keep you slim in the long term
If overweight is diagnosed, doctors advise those affected to achieve normal weight through a change in diet and more exercise in everyday life.
"Snap-shot diets" such as a week of cabbage soup or weeks of fasting strain the body and inevitably lead to the yo-yo effect: after a short-term success, the kilos will soon be back on the scales.
In contrast, the following lifestyle changes make you slim in the long term:
Eat a balanced diet
: no food is prohibited.
In this way, you usually supply your body with all the essential nutrients.
If you suspect a deficiency, contact your family doctor.
A blood test can determine whether there is an iron, potassium or calcium deficiency.
Make sure you eat vegetables, fruits, and other high-fiber foods
like whole grains or legumes.
These keep the blood sugar level at a constant level and thus prevent food cravings.
Proteins
in quark, yoghurt and cheese fill you up for a long time and should also be eaten daily, as they contain important nutrients such as calcium.
Eat and drink
luxury foods containing industrial sugar, such as sweets and lemonades,
as rarely as possible
.
Alcohol should also be consumed in moderation because it contains many empty calories (energy that does not fill you up for long and does not contain nutrients).
Fast food is also considered to be fattening food that shouldn't be on the menu too often.
Cook yourself
: Ready-made products are often very salty and sugary.
Incorporate exercise into your everyday life as often as possible.
It doesn't have to be a sweaty sport.
Anyone who walks for half an hour a day, practices yoga or simply chooses stairs instead of an elevator burns calories, revs up the metabolism and thus promotes weight loss.
Diet survey
Basically it is very simple:
if you do not consume more energy in the form of food than you burn, you will lose weight
.
You can easily determine how many calories you need daily using the following basal metabolic rate calculation formula.
Intermittent fasting, blood group diets to acid-base cures: an overview of diets
Are you of normal weight but still want to shed a few pounds?
A number of diets promise long-term success.
But how useful are they really?
We have put a wide variety of weight loss concepts under the microscope - with some sobering results:
Keep an empty stomach when doing intermittent fasting
Lose weight healthily with the Mediterranean diet
Lose weight in a healthy heart with the DASH diet
TLC diet: 30 percent fat, 15 percent protein and 55 percent carbohydrates
Blood group diet: This is how the controversial weight loss concept works
Regularly deacidify the body during an acid-base cure?
With a fast against chronic diseases?
Lose weight with the right vegetable oils
Dopamine diet: slim thanks to happiness hormones?
Air nutrition: More about the "breatharianism" concept
Ketogenic diet: what speaks against the nutritional concept
More water-containing foods during the Volumetrics Diet
Clean eating: the nutritional trend for the slim line?
Healthy weight loss from 40
Sugar-free diet: the presenter has lived without industrial sugar for 15 years
Change your diet, build muscle mass: the diet recipe from celebrity chef Tim Mälzer
Personal trainer reveals how J.Lo stays in shape
Sirtfood diet: this is how Adele lost 45 kilos
Slimming beer?
How the drink should help you lose weight
Are you struggling with belly fat in particular?
A simple drink should make the stubborn "lifebuoys" disappear.
The so-called intestinal loop diet is also supposed to melt the fat on the stomach.
You can find out which seven steps the diet includes here
.
You can read here how a weight loss trend from the USA is declaring war on belly fat.
If, despite exercise and a balanced diet, the pounds do not want to melt, a sick thyroid can be the cause.
But even hidden inflammations in the body act like a weight loss block
, as sports scientist Dr.
Dr.
Michael Despeghel explains.
You can find out more about this in the article “
You just don't lose weight despite exercising?
That could be the reason ”.
You might also be interested in
: What really determines our body weight - more than just exercise and nutrition.
Finally slim: Inspirational success stories
Let the following diet success stories keep you motivated:
Couple loses a lot of weight and can now do ultra marathon - because of this method
Nurse loses four sizes of clothes in six months - no diet
Woman loses 64 kilos - then her model dream will come true
Mother loses half her weight - with the help of a simple drink
(jg) * Merkur.de is an offer from IPPEN.MEDIA.
Sources: https://www.krebsgesellschaft.de/onko-internetportal/
Read more
: Many people
follow
this diet - and risk fatal heart disease
Five snacks that simply melt your fat away in between
Five snacks that simply melt your fat away in between
List of rubric lists: © martinan via www.imago-images.de
