How do we get rid of the fat?
In reducing weight, a reduction of the share of body fat should always be the main objective, and this cannot be done over night. For this reason, patience is the most important factor in a sensible and long-term reduction in weight. Many diets advertise the fast removal of pounds, in some cases a loss of several kilogrammes within a very few days is advertised. But, what is really removed? Unfortunately, the lion’s share in these “crash diets” is the loss in water, which returns fast after the diet is discontinued. However, the fat disappears only very slowly, realistically being 0.5 to 1 kg of weight loss per week.

And how does the fat melt away?
A combination of healthy and low-fat food and physical activities, i.e. sports, is the most effective and most sensible. The greatest success is obtained with regular endurance training, which definitely should be pulse-controlled. Modern heart rate monitors can be used here for ideal consultation. Heart rate monitors even indicate the calorie consumption after the training and the share of the burnt carbohydrates or fats in providing energy. The direct success of the training can thus be seen.

Another criterion for the success of a loss of weight is always the critical glance on the scales as well as the look in the mirror. But, what does this really say? The scales tell you the absolute body weight, and do not differentiate between the share of fat, muscle, and water. This, however, is important because the training causes a muscle increase parallel to the decrease in fat, this can be quite substantial particularly in heavy athletics. Muscular tissue has a higher density than fatty tissue, and thus a higher weight relative to the volume. It may be the case that the over-all size of the body seems trimmer, with clothing fitting better, yet the scales may indicate no loss of weight…
…for this reason a glance on the scales should not be the only decisive criterion for the success of a weight reduction…
Diets and the yoyo effect …

If we reduce our daily energy intake too much, i.e. to less than 1,000 kcal per day, the body will switch all functions to the back burner. It will decrease its energy consumption to ensure its survival. Without this adaptation of our metabolism, we would not survive a famine. What improves our chances for survival in times of emergency on the one hand, will hamper a weight reduction on the other hand. Particularly after a lack of food intake our body reacts by storing because the next “bad times” could come soon, and provisions have to be made for this eventuality. We put on weight again fast. This phenomenon is also referred to as the yoyo effect. And, it is a vicious circle. What we managed to lose laboriously, is back faster than we want to believe, and what happens then,… the second diet, third diet, etc. follows. We have been barking up the wrong tree for a long time already! What should we do?

A diet is always a short-term solution, and rarely ensures a lasting success. Eating is a matter of habit, and for this reason you will take up your old habits again fast. Thus, a lasting reduction and stabilisation in weight can be achieved only by change of food intake and an active way of life… Stop counting calories, use less fat - this is the be-all and end-all for a lasting reduction in weight!

Food

Eat low-fat food

cut down on animal fat; watch the fat content of meat, sausage and milk products eat little vegetable fat (oils and nuts) (e.g. 1 tablespoon of oil in salad per day) Prepare low-fat food use a coated pan for frying Eat sufficient complex carbohydrates rich in dietary fibres (whole grain) cereal products, potatoes Eat few sweets Eat a lot of vegetables and fruit Drink a lot (at least 1.5 litres per day) mineral water, fruit tea and herb tea, soda water and apple juice very little to no alcohol Calorie and fat reduction reduce the calorie intake to a maximum of 500 to 800 kcal (do not eat < 1,200 kcal!) cut down on “fatty calories” Prefer food with a high density of nutrients little fat, a lot of vitamins, minerals, dietary fibres

Training

Pulse-controlled endurance training

exercise 2/3 of the training at base intensity (fat metabolism); intensity 60 to 70 % of the maximum heart rate exercise 1/3 of the training at higher intensity (70 to 85 % of the maximum heart rate)

Regular training to build muscles:

endurance and strength training increases the basic turnover (basic energy turnover)

Active every day life!

Walk up the stairs instead of using the lift. Go by foot more often instead of using the car