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Die Wissenschaft des gesunden Abnehmens: 10 Expertentipps für langfristigen Erfolg

The science of healthy weight loss: 10 expert tips for long-term success

Here are some evidence-based strategies to help you lose weight in a healthy and sustainable way without going hungry:

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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:

  1. 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.

  1. 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.

  1. 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
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