Here are some evidence-based strategies to help you lose weight in a healthy and sustainable way without going hungry:
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Optimize your fluid intake
Drink mainly calorie-free drinks such as water, unsweetened tea or coffee. Sugary drinks such as soft drinks or fruit juices provide lots of "empty" calories without creating a feeling of fullness. Aim for 2-3 liters of liquid per day, preferably water. A splash of lemon can spice up the taste and also stimulate the metabolism.
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Choose complex carbohydrates
Wholemeal products have a higher fiber content than white flour products. They keep you full for longer and stabilize blood sugar levels. Give preference to wholegrain bread, pasta and rice instead of the refined varieties.
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Timing your carbohydrate intake
Reduce your carbohydrate intake in the evening in favor of protein and vegetables. This can lower insulin levels and promote fat burning at night.
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Increase your daily activity!
Incorporate more exercise into your daily routine. Climbing stairs instead of taking the elevator or taking short walks during your lunch break can significantly increase calorie consumption.
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Regular strength training
Incorporate strength exercises into your daily routine 2-3 times a week. More muscle mass increases the basal metabolic rate and promotes fat burning, even during rest periods. Effective exercises include planks, squats and press-ups.
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Metabolism booster
Green tea and coffee can easily boost the metabolism thanks to their ingredients such as catechins and caffeine. A metabolism booster as a dietary supplement for day and night can also boost fat burning.
Click here for our metabolism boosters:
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Protein-rich diet
Adequate protein intake is essential for muscle maintenance during weight loss. Proteins also have a high satiety effect. Good sources are lean meat, fish, pulses, eggs and dairy products.
8. pay attention to the glycemic index (GI).
Foods with a low GI cause blood sugar levels to rise more slowly, which can prevent cravings. Favor whole grains, legumes and vegetables over highly processed carbohydrates.
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A balanced diet
A balanced diet with plenty of vegetables, fruit, wholegrain products, lean protein sources and healthy fats forms the basis for successful weight loss. Avoid strict prohibitions, as these are often counterproductive.
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Flexibility and sustainability
Plan for occasional "exceptions" in order to maintain the change in diet in the long term. Moderate indulgence in favorite foods can be psychologically important to avoid falling back into old patterns.
Remember that sustainable weight loss takes time. Focus on making long-term changes to your diet and exercise habits rather than relying on short-term, drastic measures. If necessary, consult a nutritionist for individual support.
Here is a list of foods with a higher protein content:
| Foods | Protein content (g/100g) |
| Chicken breast | 31 |
| Beef | 26 |
| Tuna | 30 |
| salmon | 20 |
| Pork | 25 |
| Turkey breast | 24 |
| Cottage cheese | 11 |
| Low-fat quark | 12 |
| Eggs | 13 |
| Almonds | 21 |
| Peas | 5 |
| Black beans | 8 |
| Lentils | 9 |
| Chickpeas | 19 |
| Chia seeds | 17 |
| Quinoa | 14 |
| Soybeans | 36 |
| Edamame | 11 |
| Tofu | 8 |
| tempeh | 19 |
| Seitan | 75 |
| Pumpkin seeds | 19 |
| Peanuts | 25 |
| Cashew nuts | 18 |
| walnuts | 15 |
| linseed | 18 |
| Hemp seeds | 32 |
| Sunflower seeds | 21 |
| Hemp protein | 50 |
| Whey protein | 80 |
| Skyr | 11 |
| Greek yogurt | 10 |
| Gouda cheese | 25 |
| Parmesan cheese | 38 |
| Mozzarella | 22 |
| Cheddar cheese | 25 |
| Feta cheese | 14 |
| Swiss cheese | 27 |
| Goat cheese | 21 |
| Herring | 20 |
| Mackerel | 19 |
| Sardines | 24 |
| Squid | 15 |
| Shrimps | 20 |
| mussels | 24 |
| Lobster | 19 |
| Venison (game) | 30 |
| Kangaroo | 22 |
| Ostrich | 22 |
| Cod | 18 |
| trout | 20 |
Some examples of foods with their respective GI values:
| Food | GI value |
| Glucose | 100 |
| Rice cakes | 82 |
| Baked potato | 85 |
| Cornflakes | 81 |
| Pumpkin | 75 |
| Watermelon | 72 |
| Donuts | 76 |
| French fries | 75 |
| Instant oatmeal | 79 |
| White bread | 75 |
| Bagel | 72 |
| Cheerios | 74 |
| Pretzels | 83 |
| Parsnips | 97 |
| Rice | 73 |
| Rice milk | 86 |
| Puffed wheat | 74 |
| Jelly beans | 80 |
| Crackers | 74 |
| Corn chips | 72 |
| Mashed potatoes | 85 |
| Dates | 103 |
| Popcorn | 72 |
| Sports drinks | 78 |
| Pumpkin pie | 74 |
| Sweetened yogurt | 67 |
| honey | 61 |
| Carrots | 71 |
| Corn | 70 |
| Pineapple | 66 |
| Couscous | 65 |
| Grapes | 59 |
| Peanut M&Ms | 56 |
| Croissant | 67 |
| Raisin Bran | 73 |
| Lemonade | 65 |
| Angel food cake | 67 |
| pizza | 60 |
| Graham cracker | 74 |
| Vanilla wafers | 77 |
| Macaroni and cheese | 64 |
| Mango | 60 |
| Pancakes | 67 |
| sugar | 68 |
| Tapioca | 70 |
| Bananas | 62 |
| Raisins | 64 |
| Pretzels | 83 |
| Ice cream | 62 |
| Potato chips | 56 |
| Broccoli | 10 |
| Cauliflower | 15 |
| Celery | 15 |
| Cucumber | 15 |
| Lettuce | 10 |
| Tomatoes | 15 |
| Mushrooms | 10 |
| Spinach | 15 |
| Zucchini | 15 |
| Artichoke | 15 |
| Asparagus | 15 |
| Eggplant | 15 |
| bell bell pepper | 15 |
| Olives | 15 |
| Sugar snap peas | 15 |
| Green beans | 15 |
| Cherries | 22 |
| Grapefruit | 25 |
| Apricots | 34 |
| apple | 38 |
| orange | 40 |
| Pear | 38 |
| Plum | 24 |
| Strawberries | 41 |
| Peach | 42 |
| Plums | 29 |
| nuts | 15 |
| Soybeans | 16 |
| Chickpeas | 28 |
| Lentils | 30 |
| Kidney beans | 34 |
| Butter beans | 36 |
| Black beans | 30 |
| Lima beans | 32 |
| Peas | 39 |
| Hummus | 6 |
| Guava | 12 |
| Kiwi | 52 |
| Blueberries | 53 |
| milk | 27 |
| Yogurt | 36 |
| Buttermilk | 36 |
| Coconut milk | 31 |
| Cashews | 22 |
| Pistachios | 15 |
| walnuts | 15 |
| Sunflower seeds | 35 |
| Pumpkin seeds | 33 |
| Sesame seeds | 35 |