Before you start your individual weight loss programme, you should first consider which food and drinks you can do without and what you do not want to do without under any circumstances. In general, you can eat small amounts of all foods even while you are losing weight. One should only always pay attention to a balanced diet and still not forget the maximum amount of calories while enjoying it.
In the beginning, it can help to estimate the calories of each main meal and to treat yourself to your favourite foods from the rest, which are still below the energy turnover. If you always stay below your daily intake, you will lose more and more weight over time. If you notice after a while that losing weight does not work, you should reconsider your calorie intake and pay particular attention to small traps such as drinks that can contain a lot of calories.
In this way you can adjust your eating habits in such a way that you can maintain them permanently. Of course you can stay a little bit further below the energy conversion rate at the beginning to lose a little more weight faster, but you should take care never to fall below the basal metabolic rate. The basal metabolic rate (normal-weight men approx.
1700kcal and women approx. 1500kcal per day) is the energy that you consume at rest. It is lower than the energy metabolism because all daily activities, from cooking to shopping, also consume energy.
You can get a rough estimate of your personal basal metabolic rate on various websites. In general, the slower you lose weight, the longer the result will last. In addition, the proportion of water lost in the fast slimming process is greater, which pretends to achieve success too quickly. Finally, when you are approaching your target weight, it is important to bring the calorie quantity step by step closer to the daily turnover. In this way you can finally reach the goal of permanently absorbing as much energy as you burn and thus permanently maintain your target weight.
Side effects of losing weight without exercise
Most of the side effects are caused by attempts to lose weight too quickly, in which food components that are essential for the body are no longer absorbed at all or only insufficiently. It is therefore important to continue to eat a balanced diet, as the body is dependent on very different substances such as proteins, essential fatty acids, carbohydrates, vitamins and also trace elements such as iron or magnesium. In particular, a complete renunciation of carbohydrates can lead to serious side effects in the form of headaches, tiredness and feelings of weakness.
This is due to the fact that the brain and the red blood cells in particular, which transport the oxygen in the body, only use carbohydrates as an energy source and are therefore dependent on carbohydrates in food. If they are not supplied in sufficient quantities, they can therefore no longer function properly. All cells and organs are dependent on oxygen that is transported to them.
If this is no longer sufficient, the body becomes weak and tired. The functional restriction in the brain manifests itself mainly in headaches and concentration problems. But proteins and fats are also necessary for the development of all cells, including the heart, muscles and skin tissue.
Above all fats are needed for the structure and stability of the cell wall. Therefore a sufficient intake is also necessary to avoid a drop in performance and muscle breakdown and to keep the skin taut. Hair loss and brittle fingernails also occur with malnutrition.
Further side effects of all dietary changes can be digestive problems such as nausea, constipation and diarrhoea. In the case of severe energy restrictions, the body cools down, which can even lead to chills. In order to avoid side effects when losing weight, care should be taken not to eat below the basal metabolic rate that the body needs to achieve normal metabolism. In addition, care should be taken to ensure a balanced diet and slow weight loss.