In theory, the key factor in losing weight is energy balance. A negative energy balance means we are burning more calories than we are consuming. This creates a caloric deficit and sooner or later we lose more or less weight. So much for the theory, because it is often not that easy. There are many people who say they eat very little and still don't lose weight. Because other factors such as hormones, intestinal bacteria, exercise or the wrong food composition play a major role here.
For us, a long-term adjustment of body weight towards a personal feel-good weight is in the foreground. The focus is not always on major weight loss, because even a small weight loss (approx. 5 kg) lowers the risk factors for obesity, type 2 diabetes or high blood pressure, for example.
Through physical exercise and sport we can increase our breathing rate and thus boost our metabolism. Other positive side effects are improved sleep quality, more energy, a lower stress level due to a lower cortisol level and thus less cravings for sweet and fatty foods.
WHY WE ADVISE AGAINST STRICT DIETSWhy do 90% of diets fail? Most diets are about this: lose as much weight as possible as quickly as possible over a certain period of time. There are numerous rules to be observed and various specifications to be adhered to. Most of the time, certain foods or food groups are avoided or greatly reduced. Calories are meticulously counted. A macronutrient is explicitly avoided (fat or carbohydrates) or only a certain food (e.g. cabbage soup diet) is eaten.
For us, most of it has it nothing to do with enjoyment and quality of life and is also a heavy burden for body and psyche. Because if we eat low-calorie food over a longer period of time, the body goes into a kind of energy-saving mode, i.e. our brain adjusts our metabolism accordingly and ensures all vital functions. We feel weak, lack energy, are constantly tired or have a headache.
In extreme cases, the body can no longer obtain its energy from food, but gradually builds muscle mass energy production. If you are severely restricted in certain foods or have an extremely unbalanced diet, there is a high risk of a micronutrient deficiency and the associated side effects.