Lose weight healthy: how the pounds tumble in the new year
Created: 01/05/2023 10:22 am
By: Caroline Schäfer
Losing weight is one of the well-known New Year's resolutions for many.
An overview of how to lose excess pounds in a healthy way after the turn of the year.
Kassel – With the start of the new year, the New Year's resolutions come back.
Many hope to establish new habits in everyday life, such as exercise or healthy eating.
Especially after Christmas and at the turn of the year, weight loss programs promise major weight loss.
But short-term diets cause the yo-yo effect faster than one would like.
It is therefore important to pay attention to basic tips and to avoid typical weight loss mistakes.
An overview of what you need to know to start the year 2023.
A wholesome diet forms the basis for losing weight.
© Roman Möbius/imago
Successful weight loss in the new year: wholesome nutrition is crucial
In order to achieve and maintain the desired body weight, energy intake and energy consumption must be balanced, according to the German Society for Nutrition (DGE).
As a result, a combination of dietary changes, behavioral changes and physical activity is particularly effective.
consumption per week
one to two times
300 to 600 grams
According to the DGE, this includes a wholesome diet, i.e. a varied diet with mostly plant-based foods.
In addition to nutrients, these also provide “roughage and secondary plant substances and at the same time few calories”, according to the DGE.
This should be supplemented with animal foods such as milk, dairy products, meat and eggs.
However, fish and meat should be the exception:
This is part of healthy weight loss: fruit, vegetables and whole grain products
In addition to 250 grams of fruit and 400 grams of vegetables and vegetable fats daily, whole grain products are particularly advisable.
Due to the roughage, these not only contribute to long-lasting satiety and thus to success in losing weight, but are also said to reduce the risk of diabetes and cardiovascular diseases, the DGE knows
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To lose weight, sugar-sweetened foods and drinks that are low in nutrients and contain unnecessary calories should be avoided in large quantities.
Processed foods in particular, such as fruit yoghurt, fruit juices and lemonades, but also ketchup, dressings and ready meals contain a lot of sugar.
Also: According to researchers, the additives in highly processed foods increase the risk of diseases.
Healthy weight loss: be careful with light products
Consumers should be careful with low-calorie or low-fat "light" products.
Instead of fat and sugar, these contain calorie-free fat substitutes or sweeteners, the consumer advice center reported.
Many light products would not fill you up for long or encourage you to eat larger portions.
According to a study, "light" foods can even be harmful to health.
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In any case, the best thirst quenchers for losing weight are water and unsweetened teas, explained the DGE.
At least 1.5 liters per day is recommended.
Soft drinks and fruit juices, on the other hand, contain a lot of calories.
In almost every household there are the ingredients for a healthy drink that is supposed to help you lose weight.
Eating slowly and mindfully and chewing thoroughly can help regulate weight.
According to the DGE, this not only promotes enjoyment, but also the feeling of satiety.
Saturation only occurs after 15 to 20 minutes.
"If you eat too fast, you may not even notice that you may have eaten enough," it said.
Sport and enough sleep are important for losing weight
Of course, a healthy diet also includes adequate exercise.
According to the DGE, 30 to 60 minutes a day can help you lose weight.
An active everyday life can also have a supportive effect, for example by walking or using the stairs instead of the elevator.
Whether you want to lose weight or not, getting enough sleep is extremely important.
Sleep not only provides relaxation for the body, but also ensures mental well-being.
A British study of 1,615 participants showed that sleep duration was related to BMI and waist circumference.
The result: Too little sleep is linked to obesity.
In addition: If you are awake longer in the evening, you may still grab a snack or two.
Instead of chips and chocolate on the sofa, it is better to use fruit and vegetables.
Use our nutrition tips only as a supplement to an otherwise varied and healthy diet.
The information in no way replaces professional advice and is not intended for independent diagnosis or treatment.