Reduce overweight
In the media many articles are published constantly, how one can lose overweight fast. But with such crash diets the yo-yo effect often threatens, i.e. as soon as the diet is finished the body weight rises again rapidly. Therefore it is particularly important to change one’s behavior with regard to nutrition and exercise in order to lose excess weight and to be able to keep the reduced body weight permanently constant.
Which could also interest you: Slimming at the belly Important is not the fast removing of predominance, but healthy removing by change of the meal habits and increased movement, which should be adapted to the individual body. In addition, it is important to include all persons in the household (partner, family) in the changes. Psychotherapeutic support can also help to work out the reasons for overweight and increase the motivation to lose weight.
Negative energy balance The basis of weight reduction is a negative energy balance, i.e. the energy consumed must be higher than the energy supplied with food. The energy consumed per day is made up of the basal metabolic rate (amount of energy the body needs to maintain its basic functions) and the performance metabolic rate (amount of energy consumed by additional processes such as physical activity, heat regulation, etc.). The basal metabolic rate depends on many factors, including gender, age, physique and is only slightly influenceable.
However, the performance metabolic rate can be increased, for example, by regular physical activity. Change in energy intake Reduction diet: The aim is a healthy and balanced diet, whereby the calorie intake per day should be at least 500kcal below the energy consumed during the day. A guideline value represents the maximum total calorie intake of approx.
1200kcal/d during weight reduction. However, the individual calorie intake should be agreed upon with the treating physician/nutritionist. Important nutritional principles are: low fat, high protein, high fiber.
Below is a list of some simple methods that can help to save calories in everyday life: – Abstain from sweetened drinks (lemonades, iced tea, fruit juices, etc. ), drink water and unsweetened tea in sufficient quantities (at least 2-3 litres/day) instead – Abstain from readily available carbohydrates (white bread, sweets, pastries, etc. ), prefer wholemeal products instead – Abstain from alcohol (high calorie content!)
– Replacement of saturated fatty acids (v. In particular with strong overweight and/or adiposity a physician or a nourishing advisor should be consulted absolutely, in order to compile for the individual patient appropriate nourishing plans and advise in detail over possibilities for weight reduction. Medication for weight loss: There is also the possibility to support weight reduction by taking certain medications (Almased). The medicinal possibilities for weight reduction include 3 groups of substances: Appetite suppressants, swelling agents and fat blockers.
However, no single drug alone will lead to weight loss and certain side effects must always be expected. Surgical intervention options: The field of obesity surgery deals with operations on the gastrointestinal tract, which are intended to help reduce the weight of obese patients (e.g. gastric balloon, gastric band, etc. ).All interventions are either to limit the capacity of the stomach to limit the amount of food ingested or to reduce the absorption of certain food components (e.g. fats) to limit the number of calories ingested.
- Reduction diet: The goal is a healthy and balanced diet where the calorie intake per day should be at least 500kcal below the energy consumed during the day. A guideline is the maximum total calorie intake of about 1200kcal/d during weight reduction. However, the individual calorie intake should be agreed upon with the treating physician/nutritionist.
Important nutritional principles are: low fat, high protein, high fiber. Below is a list of some simple methods that can help to save calories in everyday life: – Abstain from sweetened drinks (lemonades, iced tea, fruit juices, etc. ), drink water and unsweetened tea in sufficient quantities (at least 2-3 litres/day) instead – Abstain from readily available carbohydrates (white bread, sweets, pastries, etc.
), prefer wholemeal products instead – Abstain from alcohol (high calorie content!) – Replacement of saturated fatty acids (v. In particular with strong overweight and/or adiposity a physician or a nourishing advisor should be consulted absolutely, in order to compile for the individual patient appropriate nourishing plans and advise in detail over possibilities for weight reduction.
- Medication for weight loss: There is also the possibility of supporting weight reduction by taking certain medications (Almased). The drug options for weight reduction include 3 groups of substances: Appetite suppressants, swelling agents and fat blockers.
However, no single drug alone will lead to weight loss and certain side effects must always be expected.
- Surgical intervention options: The field of obesity surgery deals with operations on the gastrointestinal tract to help reduce the weight of obese patients (e.g. gastric balloon, gastric band, etc.). All operations either serve to limit the capacity of the stomach in order to limit the amount of food ingested or to reduce the absorption of certain food components (e.g. fats) in order to limit the number of calories consumed.
Change in energy consumption: In order to lose excess weight, energy consumption must always be higher than energy intake. It is therefore recommended to increase this consumption through sporting activity.
In addition to weight loss, regular moderate physical activity (at least 3 times a week 30 minutes of brisk walking) has other advantages: Different types of sport at different intensities lead to different levels of energy consumption. For example, energy consumption is about 120kcal per hour for sedentary activity, while cycling uses about 200-800kcal per hour and jogging about 600-1000kcal. Which type of sport is best suited to the respective patient must always be carefully considered.
Especially for overweight persons it is important to prefer joint-gentle sports (swimming, walking, etc.) to prevent excessive wear and tear of the joints. In addition, endurance sports should always be combined with strength exercises to build up muscles and counteract poor posture.
Before starting with the sport, a medical examination regarding the patient’s resilience is recommended. Performance diagnostics can also help to avoid training in an unfavorable area (anaerobic). The goal is always aerobic training, where the energy is completely provided by processes of combustion with oxygen.
Thereby e.g. on the basis of the pulse (heart rate) a range can be determined, where the optimal training success is achieved.
- Stress is reduced
- The risk for cardiovascular diseases decreases
- The risk of cancer declines
- The bone mass is increased
- Cognitive abilities improve (memory, coordination, balance)
- The immune system is strengthened
- The ratio of LDL (“bad”) and HDL (“good”) cholesterol is improved
The causes of overweight (obesity) vary from person to person. Causes can be: are the most common triggers.
Genetic syndromes as causes are rare.In some cases, overweight also occurs as a result of other diseases (secondary obesity) and as a side effect of medication. In severe cases of overweight, a stomach reduction can be considered. –>
- Increased energy intake (too much food)
- Inactivity (LazinessIdleness)
- Low energy consumption (basal metabolic rate, thermogenesis, physical activity)
- Mental components
- Psychosocial aspects
- Hormonal factors and
- Life phases with different energy consumption
