Many struggle with the problem that, although they Lose weightbut increase again after a short time - the infamous Jojo effect. The solution lies in a perfect weight loss strategy that Targeted fat losswithout the body switching to economy mode.
In this article, you will learn how to create a Sustainable weight loss reach, Without starvation or drastic crash diets.
Why do most weight loss attempts fail?
Many diets fail because they are not designed for the long term and typical mistakes are made:
| Error | Effects |
|---|---|
| Reducing calories too drastically | Metabolism slows down, the body switches to emergency mode |
| Lack of muscle mass | Lower calorie consumption, which makes losing weight more difficult |
| Incorrect macronutrient distribution | Rapid hunger, food cravings and nutrient deficiency |
| Unrealistic diets | Frustration and relapses into old eating habits |
The solution: A targeted approach that Burns fatwithout putting the body into emergency mode!
The perfect strategy to lose weight without the yo-yo effect
To lose weight permanently, your weight loss plan must contain four basic elements:
1. control calorie intake intelligently
Instead of drastically reducing, you should moderate calorie deficit strive for:
| Calorie deficit per day | Expected weight loss per week |
| 250-500 kcal | 0.2 - 0.5 kg |
| 500-750 kcal | 0.5 - 0.75 kg |
| 750-1000 kcal | 0.75 - 1 kg |
Slow but steady weight loss protects you from the Jojo effect and maintains your muscle mass.
2. the correct macronutrient distribution
The optimal composition of your nutrients ensures that you Without starvation and cravings:
| Macronutrient | Recommendation |
| Proteins | 1.5 - 2 g per kg body weight |
| Carbohydrates | 40 - 50 % of the total energy consumption |
| Fats | 20 - 30 % of the total energy consumption |
Protein-rich foods such as chicken, fish, eggs, quark and lentils are essential to prevent muscle breakdown and promote a feeling of satiety.
3. Targeted fat loss through strength training
Many people think that only cardio helps you lose weight. But Strength training is the keyto Targeted fat loss and tone the body.
Recommended:
- Strength training 2-3 times a week (full-body workout or split training)
- Combination of Basic exercises (squats, deadlifts, bench press)
- Additional exercise in everyday life: walking, climbing stairs, cycling
4. patience & sustainability instead of crash diets
Sustainable weight loss is not a short-term affair. Here are some important principles:
| Principle | Explanation |
| Think long-term | Don't force quick results, but change habits |
| Regular meals | Constant energy supply prevents cravings |
| Sufficient sleep | Poor sleep promotes weight gain due to hormone fluctuations |
| Stress management | Stress increases cortisol, which makes fat loss more difficult |
Your success plan for Sustainable weight loss
- Avoid crash diets to minimise Jojo effect to prevent.
- Bet on a moderate calorie deficit and a Balanced macronutrient distribution.
- Build Strength training into your routine to Targeted fat loss.
- Think long-term: Lose weight without starving yourself only works with sustainable habits.
With the right strategy, you can achieve your desired weight - permanently and without relapses!
The right diet for losing weight - your key to sustainable fat loss
The The right diet for losing weight is the most important factor for a successful and Sustainable fat burning. It's not enough to simply eat less - it's more important to choose the right foods in the optimal quantities and combinations. In this article, you will learn how to achieve a healthy Calculate calorie deficit correctly why a High protein diet The decisive factor is which healthy fats you should favour and how to choose between Low-carb vs. high-carb you make the right choice.
1. calculate calorie deficit correctly
To break down fat, your body needs to use more energy than you take in through food. But a deficit that is too high can have negative consequences.
| Calorie deficit | Effect |
|---|---|
| Mild deficit (300-500 kcal/day) | Sustainable weight loss without muscle loss |
| Medium deficit (500-800 kcal/day) | Moderate fat burning, but potentially higher hunger |
| High deficit (>800 kcal/day) | Risk of muscle loss, yo-yo effect, nutrient deficiency |
Use a calorie calculator to find your optimum calorie Calculate calorie deficit correctly to be able to.
2. protein-rich diet - your secret weapon against muscle loss
One High protein diet plays a central role in fat loss. Proteins maintain your muscles, reduce hunger and support regeneration.
| Weight class | Recommended protein intake (g/day) |
| 60 kg | 90-132 g |
| 70 kg | 105-154 g |
| 80 kg | 120-176 g |
| 90 kg | 135-198 g |
Best protein sources:
- Beastly: Chicken, fish, eggs, quark, low-fat yoghurt
- Vegetable: Lentils, chickpeas, soya, nuts
High protein diet helps you to maintain your muscles and feel fuller for longer.
3. healthy fats & carbohydrates - the balance is crucial
Healthy fats:
Fats are essential for hormones, cell function and nutrient absorption. Important healthy fats can be found in:
- Avocado
- Nuts and seeds
- Olive oil
- Salmon and other fatty fish
Low-carb vs. high-carb?
The choice between Low-carb vs. high-carb depends on your body, lifestyle and goals.
| Nutritional form | Advantages | Disadvantages |
| Low carb | Faster fat burning, stable blood sugar | Can lead to lack of energy |
| High-Carb | More energy for sport, better performance | Danger of overconsumption and cravings |
Recommendation: A balanced mixture of healthy fats and high-quality carbohydrates (wholemeal, vegetables, oatmeal) can prevent cravings and help you in the long term, maintain your weight.
The right diet for losing weight
Successful fat loss is not only based on a calorie deficit, but also on the correct distribution of macronutrients. One High protein diet protects your muscles, healthy fats support vital functions and the choice between Low-carb vs. high-carb depends on your individual goals. Make sure you have a balanced combination of these elements to lose weight in the long term and improve your well-being.