Lose weight according to plan
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The signs are alarming: today, more than half of Germans are overweight, 25 percent of adults are obese, which means they are severely overweight. But how can you lose weight effectively and in the long term? What do you have to consider if you already suffer from obesity? And how do you stay tuned when the pounds are falling?
Contents
Lose weight effectively and healthily - how does it work?
What is obesity?
Get rid of the (belly) fat
Which sport helps against belly fat?
How long does it take to lose belly fat?
Lose Weight Fast - It Really Helps
In four weeks to the dream figure?
Lose weight effectively and healthily – how does that work?
Clearly, long-term and healthy weight loss is not just about eating less, and losing weight quickly does not guarantee health or lasting effects. It works best and most effectively when adapted nutrition and exercise go hand in hand, i.e. weight loss is achieved through targeted fat burning and eating habits tailored to it. This cannot be done in a hurry, but requires motivation and perseverance.
Losing weight is even more difficult than it already is for people who suffer from obesity. But the same applies here: Every kilogram less on the scale is a step towards health and fitness.
What is obesity?
Officially, one suffers from obesity from a BMI of more than 30. It goes without saying that this number is only a greatly simplified designation for a condition from which the person usually suffers extremely, both physically and mentally. Therefore, for most obese patients, everything revolves around the topic of losing weight.
But: Unlike those who simply have a few kilos too much on their hips and want to lose or reduce weight successfully, obese people simply suffer from a disease that has a variety of causes and consequences and - especially when it comes to losing weight goes – should be accompanied by a doctor. Obesity, especially obesity per magna, can usually be recognized by the increased abdominal fat that causes problems for those affected.
Get rid of the (belly) fat
But even “normal” overweight people who want to lose weight often have to struggle with stubborn belly fat. Belly fat can have various causes, but experts agree that nutrition and targeted training really get to the bottom and that targeted fat burning in this area is primarily favored by certain nutritional parameters. These should be balanced, low in carbohydrates and low in sugar. This includes high-quality animal and vegetable proteins as well as healthy fats from vegetable oils. A combination of endurance and weight training is not only the best fat burner, but also ensures an increase in muscle mass and a healthy cardiovascular system.
In addition to sufficient exercise, stress management should always play a role when losing weight, because when we are stressed, our body releases cortisol, which is significantly involved in the accumulation of fat deposits. Adequate sleep, meditation and yoga are helpful here.
Which sport helps against belly fat?
As already mentioned: Sport alone does not manage to train away the annoying belly fat. But of course certain sports are great as fat burners, on the one hand to lose weight and on the other hand to ensure a tight, chic center. Of course, it is not possible to lose weight only and exclusively in certain parts of the body, but with specific exercises, problem areas can at least be tightened and shaped.
A crisp HIIT is recommended for men, women like to train effectively with it hula hoops . This training not only starts burning fat, but also builds muscles, i.e. in addition to losing weight, the body is strengthened and the cardiovascular system is trained.
How long does it take to lose belly fat?
When it comes to losing weight, patience is the be-all and end-all, because rapid weight loss is usually short-lived, boosts the yo-yo effect and ultimately causes frustration. Effective weight loss through an adapted and calorie-reduced diet in combination with an adapted training promises long-term success, which becomes visible after eight weeks - and, above all, stays that way! And what's eight weeks when you're rewarded with a toned, flat stomach? Of course, the whole thing is supported if appropriate abdominal exercises are integrated into the training.
>> Recommended reading: Lose weight with a hula hoop
Lose Weight Fast - It Really Helps
Sure, sometimes you want to lose a few pounds quickly and see results as quickly as possible. Can work if you don't want to lose too much weight and then make sure that the calorie consumption and calorie intake are balanced. But of course that's not all: First of all, to lose weight, the calorie intake should be reduced and the metabolism boosted with the aim that the body burns more fat, i.e. the body's own fat.
Sugar, alcohol and industrially processed foods should be avoided completely. High-quality proteins and oils, fibre, black coffee, even better green tea - the caffeine it contains boosts the metabolism - and plenty of water (especially before meals) are helpful. The whole thing, as well as long-term weight loss, is supported by intensive strength-endurance training three to six days a week. Losing a few kilos, which tend to accumulate around the Christmas holidays, for example, should go quite quickly.
In four weeks to the dream figure?
It's not that easy, because as described above, with an individually tailored weight loss program, it takes at least eight weeks before visible success can be seen not only on the scales, but also on the body. How much weight you can lose in four weeks is entirely dependent on the ratio of calories burned to calories consumed. The fewer calories are consumed, the more the body has to draw on its reserves.
In this case, losing weight only works if fat burning is also boosted by appropriate training. And when you lose weight quickly, you always run the risk that your body will switch to “low flame” (even) more and your metabolism will slow down, with the result that the pointer on the scales will no longer move in the desired direction despite radical calorie reduction. Effective weight loss that promises lasting success is better than the quick route to a dream figure.
