Losing weight is often associated with strenuous exercise. But is weight loss only feasible through diet and a healthy breakfast? Or is it impossible without sport? It is precisely these questions that we would like to get to the bottom of in today's article. We will not only clarify whether you can lose weight without exercising, but also what you should pay attention to in concrete terms.
What to look for when losing weight
If you want to lose weight, the first step is to set clear goals . To do this, it makes sense to first determine whether you should lose weight at all. Using a BMI calculator , for example, you can quickly determine whether your weight is too high, in the ideal range, or even too low.
This knowledge will now help you set a target range for your desired weight. The best way to do this is to refer to the table for the BMI values, as they show you which weight is optimal for your height and age.
If you are actually slightly above the normal range, targeted weight loss makes sense. However, you should not start the first diet, but rather look for a more sustainable method with which you can change your eating habits in the long term.
Do I have to exercise to lose weight?
As you may have noticed, there has been no mention of sports so far. But there's a reason for that. Because as important as exercise is for your body, it does not play the most decisive role in weight loss.
However, this is not to say that sport is not important. Because it always is. Regular exercise keeps your body and mind fit and contributes to a healthy lifestyle .
While exercise helps you burn more calories, diet itself plays an even bigger role. Therefore, in the further course of the article, we will focus more on nutrition and leave sport out for the time being.
The most important facts about losing weight
If you want to lose weight and maintain your weight in the long term, you should avoid crash diets . Because these weight loss strategies are only aimed at losing weight as quickly as possible and are often accompanied by the dreaded yo-yo effect .
To avoid this negative aftertaste, you should set realistic goals and implement them step by step. As we have already heard, the first step is to set the baseline. You can easily calculate your ideal weight using the BMI calculator.
Now you can compare your current BMI with that for your ideal weight and thus get a first overview of your upcoming journey. It is now important that you set specific goals for yourself. For example, 0.25 grams of weight loss per week would be quite realistic.
How to properly analyse your eating behaviour
What is missing now is to analyze your current eating habits. To do this, you can either keep a handwritten diary in which you enter your meals, or use one of the numerous apps available for this purpose.
No matter which variant you choose, the principle remains the same. First of all, record everything you eat for a period of about two weeks . Whether it's your breakfast, lunch, or snack, it all counts.
At the end of the two weeks, you now have a fairly accurate overview of what your eating habits look like . How many meals you eat, how many calories, or how often you snack.
This knowledge can now serve you to adapt your diet specifically to the needs of your body. To further determine your body's needs, you can easily calculate your calorie needs and set them as a guide.
Of your calorie needs , you should now save about 200 to 400 calories . This means that with a theoretical need of 2500 calories, you should eat about 2100 to 2300 calories a day. The reason for this is that if your body does not get enough energy in the form of food, it will fall back on the fat reserves – so the kilos will gradually tumble.
These foods will help you lose weight
In order to actually consume fewer calories than your body needs, you should make sure to consume nutrient-dense foods as much as possible. This means that these foods retain few calories , but have a wealth of important micronutrients.
Because while the macronutrients such as fat, carbohydrates, and proteins provide energy in the form of calories, vitamins, minerals, and the like ensure that the functions of your body run smoothly.
While it is common knowledge that vegetables and fruits are rich in vitamins while they provide only small amounts of calories, other foods are often forgotten about . Oatmeal is one of them.
Because although oatmeal is comparatively high in calories, it can still help you lose weight. That's because oats are rich in digestive fiber . These swell up in the stomach and thus ensure a faster feeling of fullness . In addition, fiber ensures a healthy intestinal flora , which is also an important aspect of losing weight.
At breakfast, by the way, oats are extremely easy to incorporate, for example by consuming them in the form of time-saving overnight oats or porridge . Thanks to the complex carbohydrates and the abundant micronutrients, you will be satiated for a long time and are not at risk of being plagued by food cravings.
If you want to make your porridge even healthier and more filling , you can top it with chia seeds , for example . This popular superfood is not only a real fiber bomb , but also contains plenty of healthy micronutrients as well as healthy omega-3 fatty acids that keep your cardiovascular system fit.
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yoghurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup, or maple syrup for sweetening
- Fruits, nuts and seeds of your choice (as a topping)
Preparation
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Water, milk, or a vegetable alternative comes together with the oatmeal and chia seeds in a glass and is stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup, or maple syrup.
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The mixture is put in the fridge overnight or for at least 2 hours.
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Then stir well, decorate with fruit, nuts or seeds, and enjoy.
Nutritional values
A hot breakfast such as porridge also has the advantage that it is easy to digest ,as the temperature of the food no longer has to be adjusted to the body. This, in turn, is good for your stomach and intestinal flora, which can have a positive effect on your well-being and your success in losing weight.
What foods to avoid
But just as there are suitable foods, there are also those that stand in your way when it comes to weight loss and that you should therefore avoid. Especially high-calorie snacks such as chips should be avoided.
But even supposedly lower-calorie foods often have it in them. Because it's not always just the calories that matter. The sugar content can also quickly draw a line through the bill.
Because while foods with complex carbohydrates such as oats make you feel full, high-sugar meals ensure a rapid rise in blood sugar levels . And that leads to the fact that, firstly, you eat more of it, and secondly, you feel hungry again very soon after your meal, which can make losing weight much more difficult.
Conclusion
A strategic approach with clear goals will help you lose weight in a healthy and sustainable way. It is important that you rely on nutrient-rich foods that satiate you for a long time and provide plenty of nutrients.
High-fiber foods such as chia seeds, oats, or whole grains are particularly suitable for this. Avoid high-calorie foods, low-nutrient meals, and sugary snacks.
