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Diet plan from the doctor: Lose weight quickly and healthily in 15 steps

2022-08-17T05:05:31.136Z


Lose weight quickly and healthily: With this plan you can lose up to 10 kilos in 6 weeks Created: 08/17/2022, 07:02 Do you finally want to fit into your old jeans again? With these medical tips, not only does losing weight work, but also a permanent change in diet.  Extra pounds are just as annoying as they are unhealthy. It has been scientifically proven that obesity can promote the developmen


Lose weight quickly and healthily: With this plan you can lose up to 10 kilos in 6 weeks

Created: 08/17/2022, 07:02

Do you finally want to fit into your old jeans again?

With these medical tips, not only does losing weight work, but also a permanent change in diet. 

Extra pounds are just as annoying as they are unhealthy.

It has been scientifically proven that obesity can promote the development of diseases such as diabetes, high blood pressure, arteriosclerosis and cardiovascular problems.

Many diets promise to drop the pounds in no time.

Unfortunately, the weight loss success is often destroyed by the notorious yo-yo effect.

In the jungle of diet myths, who can you really trust?

Nutritionist Sabine Schmid has advice.

"Changes in diet and lifestyle bring more than radical diets," she explains to

merkur.de

.

Together with the chief physician specializing in obesity, Dr.

Günther Meyer created a weight loss plan based on medical guidelines.

If you stick to it, you can lose around ten kilos in six weeks.

The plan relies on the following 15 elements.

1. Eat three meals a day

In a hurry, it's easy to forget about breakfast in the morning and wolf down lunch in front of the PC.

This is exactly when food cravings occur because the body demands the missing calories.

It is best to have three main meals a day, while avoiding snacks.

2. Be careful when eating and lose weight in a healthy way

Slow eaters fill up sooner—this wisdom isn't news.

Nevertheless, it is of course easier said than done to listen to your feeling of satiety early on.

dr

Günther Meyer recommends drinking water and eating the side salad before eating.

With this simple trick, the stomach is filled before the main meal.

Vegetables have only a fraction of the sugar in fruit.

© Imago

3. Focus on vegetables instead of fruit

A colorful fruit smoothie may be delicious, but it is only partially suitable for losing weight because it contains a lot of calories and fructose.

Vegetables have only a fraction of the sugar and are full of healthy vitamins, trace elements and fiber.

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4. Consume protein instead of carbohydrates

Did you know that protein products fill you up better than carbohydrate-heavy foods?

dr

Meyer therefore recommends eating protein-rich meals in the evening.

These include low-fat quark, buttermilk or a protein shake.

5. Losing weight without exercise?

You can't do it without movement

Even couch potatoes should get off the sofa for the sake of their health.

120 minutes of exercise per week is recommended to let the pounds tumble.

It is best to spread the training over several units, half of which consist of cardio and strength exercises.

The more muscle you build, the more calories your body burns at rest.

6. Include steps in everyday life

If the thought of sport makes your hair stand on end, you can do a little trick and simply integrate exercise into everyday life.

“It works with small changes.

In principle, you can take the stairs instead of the elevator and you can often go shopping by bike instead of by car,” says Sabine Schmid.

A pedometer can be helpful.

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7. Don't forget to drink

Are you actually hungry or just thirsty?

The recommendation is to drink 35 milliliters of water per body weight per day.

Sweating loses extra fluids, so supplemental amounts should be consumed in the summer or during sweaty activities.

Unsweetened teas are also suitable for fluid intake. 

8. Avoid the alcohol trap

Beer, cocktails, and wine may make for a boozy night out, but they do spike calorie intake.

Alcohol also ensures that less fat is burned and the notorious cravings are announced.

That's why you should rather keep your hands off high-proof drinks.

9. Be careful with fat

Although fat does not automatically make you fat, you can still save calories by not using oil when cooking.

Sparkling mineral water can also be used to sear meat and fish in the pan.

10. Avoid ready meals if you want to lose weight quickly

Especially after a stressful day at work, it's tempting to just pop a ready-made meal into the microwave.

It is precisely these that should not be included in the diet, as they contain a lot of fat, sugar and flavor enhancers.

The best example of this is the calorie bomb ketchup.

11. Giving up juices

As healthy as they sound, fruit juices are full of sugar and calories.

According to Sabine Schmid, a liter of apple juice already has 520 kilocalories and therefore more than cola and almost as much as a bar of chocolate.

If normal water is too bland for you, you can spice it up with fresh lemons, limes or ginger.

Survey on losing weight without exercise

12. Question cravings

The next time you stand in front of the fridge looking for food, ask yourself whether you are really hungry or just want to satisfy a craving.

"The cardinal mistake is: You happily munch away in front of the TV or raid the buffet at parties two hours after dinner," says Sabine Schmid.

13. Eat fresh and seasonal

It is often criticized that a healthy diet is too expensive.

In this case, it means being smart when shopping and choosing seasonal vegetables from the region.

That's exactly what you get at a ridiculous price.

14. Avoid processed products in order to lose weight healthily

Like many other people, do you start the day with muesli?

Then you should be careful not to put any sugary cornflakes in your bowl.

Much better - and still delicious - are oat or spelled flakes, linseed and oat bran.

You should also be careful with meat and avoid fat bombs such as meat loaf or Wiener.

15. Help from surgery

Of course, changing your diet is no easy task.

Those who want help can consider the option of having a gastric balloon inserted.

“As part of an outpatient gastroscopy, a plastic balloon filled with sodium chloride is placed in the stomach.

This makes the stomach smaller and the patient is full more quickly," explains Dr.

Meyer.

The costs are between 2,650 and 4,420 euros.

The method is designed to accompany patients to a long-term healthier lifestyle. 

Source: merkur

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