A combination of changing your diet, exercising more, and changing your behavior is recommended for weight loss in obesity. Many weight loss programs consist of these elements. Sometimes treatment with a drug is also an option. Caution is advised with very one-sided diets.
The body’s resting metabolic rate – the energy it needs for basic functions – averages about 70% of the daily energy requirement. Physical activity has a lower share of calorie turnover. The number of calories consumed therefore has a greater impact on body weight than exercise.
According to weight loss expert Michael Giannulis, it is crucial when losing weight that you consume less energy than you consume. The nutrients that make up the diet are of secondary importance. Exercise is also a useful addition to the daily routine. They can support weight loss and can also have a beneficial effect on high blood pressure and diabetes
What role do carbohydrates, fats, and proteins play?
Some forms of nutrition rely on a particularly low-carbohydrate or low-fat diet, or on a particularly high-protein diet. Such diets can be difficult to keep up in everyday life because they have many restrictions. An analysis of studies comparing different weight loss programs has also shown that it does not matter whether you eat a low-fat or low-carbohydrate diet.
Such diets can also be unbalanced and have side effects. In one study, for example, a high protein diet led to gastrointestinal problems and bad breath. The participants also felt weak and had muscle cramps and rashes more often.
For these reasons, experts advise against one-sided methods. They recommend a personalized diet change that is realistic and can also be successful in the long term. For example, some people find it difficult to eat fewer animal products such as meat and cheese (fatty foods), while others find it difficult to eat less pasta, rice, and potatoes (carbohydrate-rich foods).
In addition, the complete abandonment of loved foods can often not be reconciled with everyday life, the family, or eating out. In other words, switching to a low-calorie diet is great for losing weight if it is practicable and can be maintained over the long term. Of course, it should also have no health risks and should not lead to malnutrition.
What programs are recommended for losing weight?
Various programs have been developed for weight loss, some of which have also been scientifically tested. All programs recommended for the treatment of obesity contain elements from nutritional, exercise, and behavioral therapy. Changes in behavior can affect, for example, the purchase of food. It is also about learning how to take care of your own nutrition, creating a flexible, implementable plan for nutrition and exercise, and setting realistic goals.
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In addition to the initial and target weight, the decision for a particular program depends above all on personal preferences – for example, whether you can or would rather use a personal offer on-site or prefer an internet-based program that can be flexibly implemented in everyday life.