Healthy and sustainable weight loss without starvation or the yo-yo effect; fast, delicious weight loss recipes and valuable diet tips – in short, all the tools for sustainable weight loss.
Losing weight - How it works
In the video game of life, the scale is the final big boss. This is not just for you: Nearly 1/3 of the world’s population are overweight or obese and many are looking for methods to finally achieve and maintain their goal weight long-term. Each of us knows about countless diets and diet products – from friends, from advertising, and from the internet. Unfortunately, many of these diets are unscientific, ineffective, and unhealthy. What you will not find is a diet or diet Plan for weight loss that works without a calorie deficit.
“Your body is like a machine that consumes and processes energy aka calories. When you give your body more calories than it needs, you gain weight. A calorie deficit means eating fewer calories—energy—than your body needs to maintain your weight.”
Eating less than your body needs and still not being hungry all the time – how does that work? Your body gives signals of satiety when it registers a filling of the stomach on the one hand and the intake of certain nutrients on the other. To lose weight is therefore important:
- Choose foods with low energy density: For example, chocolate bars have a high energy density, while vegetables generally have a low energy density and bring with them a high satisfaction factor due to their high fiber content. The energy density of a food refers to the ratio of calories to volume.
- Drink a lot of water—a minimum of 3 liters per day. Water promotes weight loss—plus you’ll fill your stomach without extra calories entering your body.
- Avoid foods that affect your blood sugar: For example, things like white bread, cake, and soda should be avoided, as these can lead to increased feelings of hunger. These “fast” carbohydrates are unsuitable for weight loss.
- Pay attention to optimal food choices: Of course it takes discipline to lose weight, but with the right food choices, you will be less likely to be at the mercy of your food cravings. Get your daily calories (for weight loss, this would be your normal calorie requirement minus about 500 kcal) from low-fat protein sources; oils and nuts with healthy fats; some complex carbohydrates; and 2/3 vegetables.
You want to make it easier on yourself and save time with shopping and cooking? Then start your tailor-made Meal Plan for a balanced and healthy lifestyle with Upfit.
Basic needs and calorie deficit
Every person burns a certain amount of energy per day. The daily energy you get from food allows you to think and move, and for your organs to function properly. If you compare this daily requirement with how much you actually eat, you either have a surplus of energy (calories) or a deficit, which means you will either gain or lose weight. If your diet covers your daily energy requirement exactly (i.e. you eat neither too few nor too many calories)—you will maintain your weight. The theory then, is a very simple one: if you eat fewer calories than you burn daily, you will lose weight. When the energy your body needs is not available in the form of calories, your body takes the necessary energy from its own reserves. So in a diet, the goal is for your body to take its energy out of your fat stores and thus cause you to lose weight. When you eat a surplus of calories, your body puts the energy into its fat stores, in order to use them later—which means you gain weight.
The basal metabolic rate is a theoretical rate for how much energy your body needs to while at rest to maintain its vital functions. This amount of calories is necessary to provide the vital functions (e.g. breathing and organ functions) with energy. This is calculated as follows:
Basal metabolic rate for men (calories per day):
66.47 + (13.7 x body weight in kg) + (5 x height in cm) – (6.8 x age in years)
Basal metabolic rate for women (calories per day):
655.1 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Your daily calorie requirement, that is your daily need for energy, is affected by everything that burns calories. This means all your everyday activities, for example: exercise, intensive work, and even thinking. Each of your workouts increases your calorie needs, because during training you burn more calories. All of this activity taken together represents your overall caloric needs. These are the calories you actually burn, while the basal metabolic rate is just the hypothetical amount of calories your body needs at rest to maintain vital functions.
Calculate your calorie needs and your optimal macronutrients distribution easily and quickly with the free Upfit Calorie Calculator. You can additionally determine your body mass index with our BMI Calculator.
Is Low Carb Healthy?
The Low Carb diet is a diet that reduces carbohydrate intake. In most Low Carb diets, short-chain carbohydrates are partially or completely dispensed with. The idea behind it is relatively simple: your body should “burn” the fat reserves instead of carbohydrates. The desired result: weight loss.
A low carb diet dispenses with carbohydrates, as your body converts carbohydrates into sugar and raises your blood sugar levels. This process not only inhibits the burning of fat but also triggers hunger in the brain. Properly done, the low carb diet and the resulting weight loss are very sustainable and following a low carb diet is safe over the long-term.
However, your weight loss success also depends on how extreme the carbohydrate reduction is and whether the whole diet has been carried out properly. If the carbohydrate reduction is just too high, there is an increased risk that you’ll regain some weight after the diet is finished. In addition, extreme low carb diets can lead to a lack of energy or to fatigue. This in turn impairs your performance, weakens your immune system, and harms the regeneration processes in your body. However, when the low carb diet is carried out properly, your body will continue to be adequately supplied with all the essential nutrients and you won’t suffer from any nutrient deficiencies.
What you have to consider when losing weight
We need to know our bodies and learn to regulate them. It is in our nature to only believe what we can see and explain. However, neither our psyche nor our hormone balance is easy to observe. There are therefore some things that you should keep in mind when losing weight:
- Do not try to lose weight by abstaining from food entirely or starving. It is neither sustainable nor healthy, and is even dangerous for your body. Possible symptoms here include tiredness, dizziness, and nausea.
- Follow a daily routine and be sure to get plenty of good sleep. This helps establish healthy new habits and increase your energy for everyday life
- Get lots of exercise to positively affect your body, hormonal balance, and psyche
A variety of other tips can be found in the Coach article “The Ultimate Tips & Tricks for Weight Loss without Dieting.”
Losing weight around the belly
First and foremost, it is important to realize that everyone has abdominal muscles. The only question is how high your body fat percentage is: if your body fat percentage is too high, you simply have to reduce it to reveal your abdominal muscles. This happens through a healthy and balanced diet with a calorie deficit. A low carb diet is recommended, as it is the fastest way to reduce fat and get a flat stomach. In addition, there is not just fat under the skin, but also fat that lies in the abdomen itself. To burn this, a long-term healthy diet is a must.
Additional fitness training is the best way to burn fat sustainably. This not only consumes energy but also builds muscles that burn extra fat. Unfortunately, you cannot reduce body fat in certain isolated areas in the same way that you can build muscle in isolation. But here’s a selection of exercises and activities that work out your largest muscle groups — and thus consume a lot of energy:
|Walks||Especially suitable for people with mainly sedentary lives, burns 250-350 kcal / hour|
|Squats||Works out the thigh muscles and thus helps to burn fat throughout the body|
|Burpees||Train the whole body and also improve overall condition|
|Skipping rope||Just a few minutes’ boosts fat burning and promote overall fitness|
|Sprinting in place||Great for a work out finale; boosts leg muscles and endurance|
The yo-yo effect - and how you can avoid it
You finally made it. You reached your desired weight, and suddenly a new opponent appears on the horizon: the yo-yo! Unfortunately, many people lose weight and gain it right back. Why is that exactly? The yo-yo effect is a common consequence of crash diets. It is especially likely to happen after a radical starvation diet. As described above, your body perceives rapid weight loss as a threat and adjusts its metabolic rate and activity levels to regain the lost weight.
Or you finally reach your goal weight and indulge in a victorious winner’s meal, then a victory celebration with a few drinks… then take a one week break from strenuous exercise… because you deserve it… the list goes on. The sad truth is that after dieting, many of us return to the bad eating habits and ways of life that got us overweight in the first place.
At the same time, weight loss reduces your energy consumption and lowers your metabolism for a while. This means that the effects of bad eating habits will now be doubled. You can avoid the yo-yo effect altogether if, after reaching your goal weight, you maintain your discipline, routine, and follow your Meal Plan.
Cook yourself slim
Everyone can relate to this experience: work stress, hobbies, or lack of desire to cook elaborate weight loss recipes thwarted your plan to lose weight once again. Losing weight can demand a lot from you: Willingness, good nutrition, and adequate exercise are the keys to success, among many other factors. With our fast weight loss recipes, all this is a thing of the past. With us, fast weight loss is not only delicious, but also varied, inspiring, and above all: possible with much less effort. Let us help make weight loss easier for you.
All too often a factor is overlooked that for many people makes all the difference many: time. Nobody has enough time, and everyone wants more. Everyone would like weight loss to go very fast. And to spend less time planning, shopping, and cooking. Hardly anyone wants to spend 40-60 minutes in the kitchen preparing weight loss recipes.
Frequently Asked Questions
Your calorie consumption depends on your height, age, gender, weight, body composition and activity level. You can use a formula to determine your basal metabolic rate and add a PAL (= physical activity level) factor to it. The Upfit calorie calculator helps you to calculate your individual needs and also gives you your perfect micro- and macronutrient distribution.
No, not basically. A Refeed or Cheatday (better just Cheatmeal) serves to fill up the glycogen stores in muscles, liver and brain during a low carbohydrate diet. So a refeed is only useful if you are following a strict low carb diet, or doing a lot of exercise on a low carbohydrate diet. A sign of the need for a cheatmeal is persistent flabbiness about one to two weeks after starting a low carb diet. In the Upfit Coach you will find more information on how a cheatday can help you lose weight and build muscle.
No, it makes no sense to omit carbohydrates in the evening. On the contrary: the body usually digests carbohydrates faster than proteins or fats, so that the digestive tract is emptied more quickly and does not have to work overnight. This has an equally good effect on sleep, as does the increased release of serotonin after consuming carbohydrates. The idea that we necessarily need carbohydrates in the morning for energy is just as wrong as the assumption that we store carbohydrates consumed in the evening more quickly.
No, it is not necessary, to lose weight a calorie deficit is enough. But losing weight with training has huge advantages. On the one hand, training burns energy, so that we have to reduce the amount of food less to lose weight, and on the other hand, strength training in particular preserves the muscles during weight loss, so that we lose more fat in proportion. Since fat has more volume than muscle for the same weight, the visual effect of weight reduction with training is much greater than without. We have summarized the most important information in the article Training & Sports Nutrition.
Upfit is developed with graduates of the renowned Sport University Cologne, which is why the latest nutritional findings are regularly incorporated for a 100% scientific basis. Our plans are always individually tailored to you, your everyday life and your personal needs. In addition, our nutrition experts are always available with advice and support to help you on your way to your goal. Lean shopping lists and short cooking times with full recipe variety are our claim, so that healthy nutrition can be integrated into every day and is fun. Create your diet plan to lose weight in just a few minutes and put your plan into action!