Table of contents:
Lose weight healthily
Obesity can have many different causes. Nutrition and exercise behavior play an essential role in this. Obesity occurs when the body is supplied with more energy than it actually needs. The excess energy is stored in the form of body fat (positive energy balance). In order to permanently reduce body weight, a change in behavior is therefore often necessary.
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- more on the subject
- Advice, downloads & tools
- Lose weight in the long term
- Helpful tips for everyday life
What is important here is a negative energy balance, as the energy intake (through food) is lower than the energy consumption (e.g. through exercise). Anyone who wants to get their weight under control over the long term usually first has to learn what healthy eating and drinking mean. The Austrian Food Pyramid can help with this.
Lose weight in the long term
Diets that are based on a strong reduction in calories (crash diets) and on one-sidedness are not suitable for permanent weight loss. Most of the time, the pounds drop at the beginning, but quickly they are back on the stomach and hips. Often, after the diet, there are even more kilos than before - known as the yo-yo effect. The body reacts by consuming little food and by breaking down muscles by lowering the basal metabolic rate. This reduction in metabolism persists even after the diet is stopped, which means that you use less energy than before the diet. One-sided diets are also not suitable for permanent weight loss. Often the laboriously worked off kilos quickly gained again after the end of the weight-loss program. In addition, important nutrients are supplied in insufficient quantities.
When losing weight, the advice and support of experts can be helpful (e.g. nutritionists, dieticians, nutritionists).
For more information, see Nutritional Advice and Therapy.
Helpful tips for everyday life
Changes in behavior are also possible on your own, which have a positive effect on body weight. These already start with shopping and affect cooking, eating and drinking itself:
- Never go shopping hungry.
- Write a shopping list and stick to it when shopping.
- For sweets and snacks in the supermarket, do not be tempted by temptations (e.g. take 3 and pay 2).
- Do not stock up on sweets and snacks.
- Eat slowly and consciously and chew well, often put the cutlery aside while eating. Those who take the time to eat notice when they are full and also have the feeling that they have eaten something. Small portions, nicely arranged and eaten slowly help with this. Because the feeling of satiety only sets in after about 20 minutes.
- Eat regularly and do not skip meals. If countermeasures are taken in good time, food cravings will not even arise. Avoid eating anything. Fruit, vegetables or low-fat dairy products are suitable as small snacks between meals.
- Eat breakfast to replenish nutrients and fluids and also to avoid cravings for lunch.
- Eat lots of vegetables, legumes and fruit, as well as plenty of whole grain products (such as rice or pasta) and potatoes - these foods fill you up, contain fiber and other important nutrients.
- Drink a lot - at least 1.5 liters a day. Avoid alcohol - it is high in calories. Better to use water and unsweetened herbal or fruit tea. Lemonades and sweet drinks (e.g. fruit juice drinks, iced tea) also often contain a lot of sugar and put a strain on the calorie account.
- Avoid calorie bombs and fatty foods. Sweets (such as flour dishes or nut-nougat cream) and fast food such as French fries are often particularly high in calories. Hidden fats can be found in snacks, certain types of cheese and sausage, for example.
- Low-fat cooking - for example stewing or steaming Cut away visible fat or skim it off in soups.
- With herbs and spices help out the flavor.
- No prohibitions. Everything is allowed in small quantities.
- Boost energy consumption and incorporate exercise into everyday life.
Further information is available from:
- Diet and Obesity
- Exercise and body weight
- Brochure nutrition. Live better consciously (Fonds Gesundes Österreich, FGÖ)