Sustainably lose weight in the new year: why you don't have to do without everything

Sustainable weight loss without diet frustration: With the 80/20 rule, more protein and realistic targets, you can achieve your feel-good weight!

Table of contents

Every year many put the resolution: "Now I'm taking it off!" But radical diets usually fail after a short time. The key to a healthy weight is not foregoing or strict asceticism - all experts are agreed - but a sustainable approach that combines enjoyment and movement in balance.

With small changes, clever routines and realistic goals, you can achieve your feel -good weight permanently - and without having to do without everything. Find out here how it works!

No more diet frustration: Why sustainability is the key

Crash diets, radical forego and big promises-we all know them. But the fact is: In the long term, these approaches hardly bring anything. At first you lose water and muscle mass, only to fight the dreaded yo-yo effect later.

The sustainable path? Small, realistic changes that can be easily integrated into your everyday life. It's not about being perfect, but constant to stay. A few kilos less in a short time are nice, but a healthy lifestyle that works in the long term is the real success.

Small steps, great effect: This is how the start is successful

A sustainable approach does not mean that you have to change your life completely overnight. The key is in small, simple habits that you can maintain in the long term:

  • :Every activity counts. Whether a short walk, climbing stairs instead of elevator or a dance unit at home - movement stimulates fat burning and improves your well -being.
  • :Take your time for your meals and eat without distraction. You are fed up faster and learn to perceive your feeling of hunger better.
  • :Exchange sugar -containing drinks against water or unsweetened tea. We often confuse thirst with hunger, and drinking enough helps to prevent cravings.

These small steps add up and you will be amazed at how quickly you notice the first results - without any pressure and waiver.

Reading tip:

The 80/20 rule: enjoyment without a guilty conscience

The doctor and nutrition expertAnne Fleckdescribes in your bestseller"Slim! and healthy with the Doc Fleck method "(Order here from Thalia*) how important flexibility in nutrition is. Radical waiver diets are not only unhealthy, but also rob the joie de vivre. The better alternative? The80/20 rule! It states that 80 % of your diet should consist of healthy, unprocessed food, while the remaining 20 % create space for enjoyment.

Healthy 80 %food:

  • Fresh vegetables and fruit
  • Whole grain products such as oatmeal or quinoa
  • High quality protein sources such as chicken, tofu or legumes
  • Healthy fats from Nüssen, avocado or olive oil

Enjoyable 20 %food:

  • Your favorite snack, whether chocolate or chips
  • A glass of wine or a cocktail at the weekend
  • A piece of cake to celebrate a special occasion

This flexibility takes the pressure of always having to eat "perfectly", and makes it easier to maintain your change in diet in the long term - with a portion of pleasure and without a guilty conscience.

Also read:

Place on a saddle: Protein is your gamuchanger

Protein is the secret hero of every sustainable weight loss strategy. It keeps you full, protects your muscles and supports your body in fat loss. Studies even show that protein -rich meals can reduce cravings and boost the metabolism - a real gamuchanger!

This is how you integrate more protein into your diet:

  • Breakfast with the protein:Start the day with an omelet, curd cheese with berries or a protein shake.
  • Clever Snack:Choose healthy snacks such as nuts, cooked eggs or cottage cheese instead of sweets.
  • Planning the main meals:Make sure that every meal contains a protein source, such as: B. lenses, chicken, fish or tofu.

Tipp:If you find it difficult to eat enough protein, protein shakes can be a practical addition - especially after sports or on stressful days.

Set realistic goals: Success takes time

One of the most common mistakes in losing weight is to set too high expectations. Nobody can - or should - lose 5 kilos in a week. Instead, the key is in a slow but constant weight loss of around 0.5 to 1 kilo per week, explain the health insurance experts'The technicians‚.

A realistic plan could look like this:

  • Goal:2 to 4 kilos in 4 weeks.
  • Strategy:Save 300 to 500 calories a day, but never fall below your basic metabolism.
  • Success measurement:Only weigh yourself once a week and also pay attention to changes in your dimensions, such as: B. at the waist size.
  • Show patience:Setbacks are normal. It is crucial that you continue afterwards and not give up.

Success takes time - but with realistic goals you stay motivated and make long -term progress.

Sustainably lose weight: your weight remains stable

The biggest advantage of a sustainable weight loss plan? You avoid the dreaded yo-yo effect! By gradually changes, you get your body used to a healthy lifestyle that not only helps you lose weight, but also enables you to keep your weight in the long term.

Additional strategies for long -term success:

  • :Plan and prepare your meals for the week. So you reset light temptations and remain consistent.
  • Eat carefully:Avoid eating for emotional reasons. Instead, find alternatives such as sports, meditation or a phone call with friends.
  • Celebrate success:Every little healthy decision counts and brings you a little closer to your goal. Get aware of how far you have already come and treat yourself to small rewards - away from food.

With a sustainable approach, you lay the basis for long -term success and a stable weight - without the stress of short -term diets.

Reading tip:

Your feel -good weight is just a few steps away

Losing off sustainably does not mean torturing yourself or foregoing everything that gives you pleasure. Rather, it is about making clever decisions that can be integrated into your everyday life in the long term. With the 80/20 rule, more movement and realistic goals, you create the basis for a healthy lifestyle-and reach your goal without frustration.

It is best to start with a small change today and experience yourself: The way to your feel -good weight can not only be successful, but also enjoyable!

Important note at the end:Your body is as individual as your character. You yourself have to find out for yourself which diet and which training form best suit you. Don't let others put you under pressure. Basically, however, the following applies: a active lifestyle with a balanced diet and a lot of movement is still the best way to stay fit permanently and to achieve or maintain a healthy weight.