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Lose weight? This sport works out!Who wants to lose weight should also bet on sport. Because exercise makes the fat deposits disappear faster, builds up energy-burning muscles, lifts the mood - and counteracts frustration eating. In addition, one feels in a fit body more comfortable, even if he (still) not slim. Not all sports, however, are equally suitable for overweight people. We have put together the best for you.
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Stamina or strength?Endurance training usually burns more energy than strength training. However, in the latter case, you build up more muscle mass, which also burns energy even when you are sitting comfortably on the couch. A combination of three endurance and two muscle training sessions per week is therefore ideal. Optimal are before the first training a sports medical check and a consultation by a trained coach.
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Body-Styling & GymnasticsWhether it's Pilates, power yoga or step aerobics: gymnastics is the perfect sport for the inexperienced and everyone who has a few kilos too much on the ribs. There are very gentle on the joints, in addition, community colleges and fitness studios now also offer gymnastics classes especially for the overweight. The exercises are designed so that they do not overwhelm the knees and ankles. The insider tip: Aquafitness. Because the buoyancy in the water, the training is particularly gentle.
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Hiking and walkingWalking or walking are the joint-saving alternatives to jogging. Especially for people who feel uncomfortable in short sports pants and tank tops, this type of movement is suitable. Even if fast running burns more energy - you can last longer without losing it.
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To danceDancing is not only fun, it's also great endurance training. Who moves to music, often does not notice the effort. And the strain can be individually adapted to one's own fitness. A side effect: With a dance course not only the pounds melt. He is a great opportunity to meet new people.
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To go bikingCycling is the ideal everyday sport. On the way to work or shopping, calories can be burned by the way. The advantage: The wheel carries the body weight and thus relieves the joints on the legs. Even completely untrained people can swing on their bikes: Because you can regulate yourself how fast or slow you want to drive.
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swimSwimming is also great for burning fat. They can take their personal fitness into account and train according to their own needs. If you are worried about showing off in tight bathing suits: Find a Diving Pool. Together you are better prepared against prying eyes.
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Keep up!No matter what activity you choose, it should be fun for you! For only those who manage to integrate sport into their lives in the long term will thus reduce their weight or keep it down in the long term. For many, training helps others overcome the inner bastard. So ask friends or partners if they feel like doing sports together with you.
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Sport alone is not enoughAlthough exercise should be an important part of any diet - exercise alone is usually not enough to lose weight. To lose one kilo of body fat, you need to burn 7,000 kilocalories. That's about ten to twenty hours of exercise - depending on the intensity. In combination with changes in eating habits, however, sport has a lot to do: it activates the metabolism and builds up muscles that need more energy at rest than sluggish adipose tissue.
By Luise HeineMedicine editor and biologist
That brings the Mayo diet
The relatively high protein content of the diet according to the Mayo diet makes no hunger despite the calorie restriction to less than 1500 calories per day.
Risks of the Mayo diet
Since it lacks the important carbohydrates and the protein content in the Mayo diet is high, the metabolism changes. Protein breakdown products can accumulate, increasing the risk of kidney damage and gout. The abundant protein intake can also cause the cholesterol levels to skyrocket. In the long term, this affects the heart and circulation and favors cardiovascular diseases such as coronary heart disease (CHD).What do my laboratory values mean?
Mayo diet: conclusion
The Mayo diet can burden the metabolism due to the high protein content. Important carbohydrate sources such as bread, potatoes and rice are largely missing, as are high-fat foods. Again, this is not healthy in the long run.