Losing weight properly: which foods are suitable?
Anyone who does not simply want to lose weight quickly, but wants to do so both in the long term and healthily, does not need a diet plan with a few supposedly ideal foods — but an eating plan they can follow for life without starving and suffering. Everyone therefore has to find for themselves the foods they want to include regularly in their diet because they suit their preferences.
It is important to ensure sufficient long-chain carbohydrates, as found in wholegrain products — not quick energy sources such as sugar or white flour. A varied selection of vegetables grown organically and according to the season provides a diversity of nutrients and the fibre necessary for digestion. A high proportion of protein is essentially important: lean meat, fish, dairy products, but also vegetarian sources such as legumes. And we certainly also need enough unsaturated fatty acids in order to be able to break down unwanted stored fat.
In the evening, it makes sense to supply the body generously with protein once again so that it can use it during the night for repair and muscle-building. Contrary to many weight-loss tips, a small portion of good carbohydrates is also perfectly acceptable here — it promotes restful sleep.
Even, or especially, when losing weight — above all if we are also starting to do more exercise — the body absolutely needs all three macronutrients (carbohydrates, protein and fat) and likewise all 47 essential micronutrients (vitamins, minerals, trace elements). Especially when we change our diet and possibly reduce our food intake, we must make sure that we continue to supply all the important substances.
Which bread?
Because long-chain carbohydrates keep us full for longer and supply us with energy for longer, you should opt for wholegrain bread. White flour should be avoided because it drives insulin levels up quickly and then allows them to fall quickly again, which leads to craving attacks.
Which fruit?
Fruit is not necessarily ideal for weight loss. The problem is that fructose has an unfavourable effect on insulin levels — rapid rise, rapid fall, cravings — and, if consumed excessively, also puts strain on the liver, our number one organ of fat metabolism. If you do not want to do without fruit, stick to varieties with a high water content and therefore a lower proportion of fructose, and eat fruit not between meals but preferably as part of a meal, for example as dessert.
Which vegetables?
Vegetables are always a sensible addition to the diet, including or especially during weight loss. They are rich in fibre and other secondary plant compounds and are very filling despite low calorie density. The most important thing is to make sure that not too much fat is added during preparation. Ideally, choose organically grown, preferably regional, and above all currently in-season produce — that is when it has the most nutrients.
Which sport burns a lot of calories?
Calories are a unit of energy. Fundamentally: the more effort we make, the more energy we use. Depending on how high we drive our pulse, however, our body takes the energy for movement either from stored fat or — at higher intensities and with the associated rapid need for energy — from the carbohydrates kept available in our muscle stores.
So if we want to burn fat preferentially, endurance exercise in the aerobic zone is recommended — at a pulse rate at which we are still breathing normally and can, for example, hold a conversation while doing it. For most people, a brisk walk in the fresh air is therefore already an optimal fat-burning workout. Oxygen also promotes fat burning.
For fat burning it is most effective to move in a range of around 65–75% of maximum heart rate. This corresponds roughly to a pulse of 170 minus your age. The slightly more precise formula is: (220 − age) × 0.7.
Where does the fat go when you lose weight?
Stored fat is the body's energy reserve. The production of energy from fat reserves is what we call fat burning — and just like the burning of fuel in an engine, most of the waste products of this combustion process actually leave the body by being breathed out. A smaller part of the waste products leaves the body via digestion.
Where do I lose weight first?
As a rule, we cannot tell the body where to take the fat from first. Although we usually wish it would disappear first from the belly, that is often where it is most stubborn. For most people, weight loss becomes visible first in the face — then arms and legs follow.
Common questions about losing weight
Which snack on the sofa if I want to lose weight?
If you seriously want to lose weight, you should avoid the evening snack on the sofa. Anyone who has filled up properly at dinner will not need it at all. If you simply cannot do without it, avoid sugar and other fast carbohydrates — the surplus energy in the evening also causes more restless sleep, which in turn has a negative effect on night-time fat burning.
How can I lose weight in old age?
As we get older, losing weight does not become easier — due to an ever less active metabolism and the difficulty of changing established habits. In principle, however, the same basic principles apply at any age: balanced, protein-rich nutrition, an adequate supply of all micronutrients, regular exercise and patience. Then it works in older age too.
How can I lose weight during the menopause?
During the menopause it is possible to lose weight, even if it does not become easier. It may be worthwhile to have your hormone status checked and to speak to your doctor about the possibility of replacement therapy if symptoms increase. Otherwise, the same principles apply: balanced, protein-rich nutrition and exercise are the methods of choice.
Can I still manage to lose weight at 40?
When can I start losing weight after giving birth?
Give yourself time and absolutely do not put yourself under pressure to be "back in shape" quickly after the birth. As a rule, it takes about 6 months for women to reach their original weight again after giving birth. During breastfeeding in particular, you and your child should be optimally supplied with all the necessary nutrients — and any thought of a diet is really out of place. Right now there is so much in your life that is far more important than appearance and a number on the scales.
„While breastfeeding, the mother's body is providing energy for two — the additional calorie requirement is about 700 kcal per day."
Why should I lose weight if I have diabetes?
With weight loss, blood sugar levels improve in type 2 diabetes mellitus. The disease can even disappear completely as a result. However, you should give the body the necessary time for the adjustment and not follow a radical diet.
How well does the cabbage soup diet work?
The cabbage soup diet certainly works in the short term, if only because of the low calorie intake. But like all one-sided forms of dieting, it carries an extremely high risk of the yo-yo effect.
⚠️ Crash diets
Low calorie intake triggers fast results — but the body downregulates its metabolism and muscle mass drops, setting the stage for rapid weight regain.
💪 Muscle loss risk
Anyone who has to lie down for a longer period because of illness will lose weight — but it is primarily muscle mass that is lost through lack of use. Neither beneficial nor desirable.
✅ The sustainable path
Balanced nutrition, sufficient protein, all micronutrients, regular movement and realistic patience. Works at any age, in any phase of life.
