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How to lose weight!Losing a few pounds does many good and is an annual intent - whether at the turn of the year or at the beginning of summer! However, the dietary tide is huge and daily there are more: Fatburner, Ayurveda, diet or formula diet. But how do you actually lose weight healthily and permanently?
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Beware of fast dietsQuick diets are popular. "But they do not work permanently and endanger a balanced nutrient intake," said Antje Gahl, spokeswoman for the German Nutrition Society. V. (DGE). Only a combination of dietary change, behavioral change and an increase in physical activity help to lose weight in the long term. Recent studies do not clearly show whether fast or slow diets work better.
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Pay attention to the energy densityThe DGE recommends obese people who pay attention to energy density when changing their diet. Foods with low and medium energy densities (up to 225 kilocalories per 100 grams), such as fruits and vegetables, should be the basis of the daily diet. They fill you up without many calories. For example, two apples, six carrots or 300 grams of low-fat yoghurt contain as many calories as half a croissant.
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Breakfast yes or no?A high-calorie croissant for breakfast is not the healthiest. But omit the breakfast is probably not better. Nutrition experts are still undecided here. Because only some medical studies speak for breakfast, others show no connection between regular breakfast and normal weight. Basically, however, a balanced breakfast stimulates the metabolism, prevents hunger attacks and thus reduces the risk of overweight.
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More fruits and vegetables are not enoughSimply to consume more fruits and vegetables and otherwise weiterzuschlemmen merrily is not enough. "Only the one who consumes less calories than he consumes can lose weight," is the motto of the DGE. It is best to generally eat less fatty foods, and preferably foods containing unsaturated fatty acids, for example, milk or vegetable oil. In addition, many legumes and whole grains and only a little sugar and salt.
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Consume caloriesIn addition to a balanced and low-calorie diet, experts suggest at least 30 to 60 minutes of daily exercise. Although this does not lead to a rapid weight loss, but protects against weight gain in the long term. You are also welcome to play more sports - whether endurance training, strength training, ball sports or dancing is not crucial. Every activity burns calories!
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Sex as a calorie burnerSex can also be sport. However, the assumption that sexual intercourse costs around 100 to 300 kilocalories (kcal) is in most cases not true. More realistic is that the calorie consumption during sex with only about 20 kcal is more like a walk.
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Breastfeeding does not protect against overweightWhether babies who have been breastfed really have better protection against obesity is controversial. So do not nurse your baby for that reason, but there are plenty of others! Breastfeeding strengthens the mother-child bond and the baby's immune system. It also reduces the risk of the mother developing breast cancer.
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Sports for kidsMovement is especially important for children. It is a good balance to sit still in school and promotes a positive body feeling. Experts believe that exercise programs for obese children are particularly effective when involving parents. In addition, parents should pay attention at home to the weight development of their child.
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Genes or childhood experiences crucial?Adults who have a well-nourished and well-balanced diet as a child will later find it easier to maintain a normal weight, some experts say. Whether this is really due to the childhood experiences or to genes that control the weight over the entire life, is not yet fully understood.
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Set goalsSetting goals is helpful - be it weight loss, work or sport. But how do you best define your goals? In small realistic steps or ambitious and hardly achievable? Unfortunately, there is no clear indication of what works best - give it a try. And reward yourself for the goals achieved (but not with calories)!
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Medical helpFor some people, even the best weight loss tips will not help. The reason: Obesity is not always caused by an unhealthy lifestyle, but can be an independent disease. In some cases, medication or surgery may be necessary.
By Luise HeineMedicine editor and biologist
That brings the moon diet
In the moon diet is waived too much fat and occasionally put a fasting day. Everyone takes off - no matter how the moon is. The weight drops slowly, but steadily. You can continue this diet until you reach your desired weight. The varied moon diet can also be carried out in the long term. The advantages of this diet are summarized:
- healthy in the long term
- easy and suitable for everyday use
- no calorie and fat counting
Risks of the Moon Diet
There are no health risks from the moon diet.What do my laboratory values mean?
Moon Diet: Conclusion
The Moon diet is a varied diet that relieves too much fat. That's good for the body. But you can also look at the phases of the moon, eat less fat and a varied diet - your health will benefit as well.