There are numerous diets. The reason is that losing weight for many is anything but easy and so every diet promises the one solution to the big problem. But the basic rules of losing weight can be implemented even without a complicated diet.
The disadvantage of most diets is that you have to do without a lot. The guidelines on what can and cannot be eaten are often too strict. Losing weight is not that complicated, because the basic rules of why we gain or lose weight are always the same.
The advantages of giving up diets
If you change a few general habits instead of following an elaborate diet, you have a good chance of maintaining your desired weight and living healthier in the long term. Losing weight without dieting also means making fewer sacrifices.
Lose weight without dieting – Basic rules
The following basic rules are crucial for weight loss success and should be an integral part of the daily routine of anyone who wants to lose weight easily:
Nothing works without a calorie deficit.
The decisive factor for losing or gaining weight is and remains the calorie deficit. If we eat fewer calories than we consume, the body falls back on the energy stored in the form of fat tissue. Although there are a few things (more on this in a moment) that boost fat metabolism, a calorie deficit is always the crucial basis for weight loss. However, the calorie deficit should not be higher than 300 calories a day, otherwise the body reduces the basal metabolic rate and partly starts to gain energy from the muscles. The consequences are that losing weight itself becomes more difficult, the muscles break down and a yo-yo effect threatens after the calorie deficit.
An active metabolism facilitates weight loss
The more vital (active) one’s metabolism is, the better the processes of energy provision work. Things like exercise or interval fasting periods become more effective and fat metabolism reactions accelerate. The following 3 pillars are crucial for a vital metabolism:
- Drink plenty of water: A balanced fluid balance is the foundation for all metabolic processes. It is not for nothing that the DGE recommends drinking at least 1.5 liters of water a day. Better yet, 2 to 3 liters a day.
- Well Balanced Diet: Through a balanced diet, we positively influence our digestion and a good distribution of nutrients. Both represent an important basis or the preliminary stage for most metabolic processes.
- Exercise: The metabolism also benefits from sport. Exercise is essential for lymph flow and a trained cardiovascular system improves metabolic reactions.
- Healthy and Balanced Nutrition: If you want to lose weight healthily and without dieting, you also need a healthy attitude towards your body. The basics of a healthy diet help to focus on what all can be eaten as a healthy alternative, instead of just paying attention to what all must now be done without. Simple basic rules instead of strict laws take the stress out of the weight loss project and simplify the change in eating habits.
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