Want to lose weight but you’re not in the mood for a complicated diet or sophisticated sports program?
Whether you have diabetes, hypertension or heart disease – obesity is one of your main enemies, because it aggravates your disease and increases the risk of secondary diseases.
If you have decided to lose weight, it can help if you count calories for 2 weeks. You should predetermine on how many calories you want to be limited to per day. 1500 calories per day is a good rule of thumb. That is enough to prevent deficiency symptoms and allows you to slowly lose weight without excessive cravings. 400 calories per main meal and two snacks with 100 calories are a good average to come to 1500 calories at the end of the day.
A small kitchen scale can help – a simple one will do. Then you are ready to go. Start the day with your usual breakfast. You will probably have to change some elements to get to 400 calories. Less butter, replace salami with turkey breast and scrambled eggs with bacon to scrambled eggs with peppers, tomatoes and a little turkey breast. Or switch to a cereal with less sugar, plain yogurt with fruit instead of fruit yoghurts. The same applies for all other meals.
Experiment until you have found good alternatives that will fill you up and taste good.
The advantage: You do not have to follow strict recipes that you might not even like. Rather, you can change your diet step by step until you have found what is best for you.
If something is not working well, then just try something else. Do that until you are completely satisfied. Because that is the only guarantee that you will stick with it.
Long-term change is the magic word if you want to lose weight and sustain it. And in the long run, you will only be happy with something that is fun and easy if it should be a part of your everyday life. Find out for yourself what that consists of.
The downside: For two weeks you have to take the time to count calories and write everything down. But do not worry – the stress will be over soon. As most of us do, you will probably prefer a few meals over others – maybe 20 but certainly not 300 different meals. You will quickly learn how much you can eat of your favourite foods and how you prepare them with less calories. Then you will no longer need to use the scale or calculate – you will automatically have it under control.
Just start. You will see that it works. If you are a couch potato but have an additional desire for change, then try to walk at least 30 minutes every day.
This will help you lose weight!
Author: Prof. Dr. Dorothee Gaenshirt