Losing weight starts in the mind. You should not blame yourself if you are too fat! So how can you finally slim down anyway?
53 percent of Germans have a body mass index (BMI) of more than 25. A BMI between 18.5 and 24.9 is ideal. Means: Most Germans should lose weight. The more overweight, the greater the risk of secondary diseases such as diabetes, high blood pressure, strokes or heart attacks. So what can you do if you are too fat?
The physician Dr. Petra Bracht is a specialist in general and nutritional medicine. She says, “Don’t bother about your excess pounds, because you can’t help it!”
Our body is preprogrammed
“Our bodies have always been programmed to store energy and to eat when food is available. It has been important since time immemorial to store fat for bad times. Our bodies are still fundamentally ticking that way. It’s like a compulsion, ”explains the doctor.
It therefore takes a lot of willpower to avoid the seductions of everyday life. Be it at the bakery on the corner or in front of the bulging shelves in the supermarket. “You can’t help it if you can’t resist,” says Dr. Brings.
The combination of the constant availability of food, including the immense additives and the constant lack of exercise – all the best prerequisites for being overweight.
Monthly plan for a leaner body
“But you can lose two to four kilos within the first week without going hungry if you follow these five important tips,” promises the expert:
1. Don’t feel bad anymore because you are a little rounder. It’s really hard to resist all cravings. Check that off and stop feeling guilty! Tell yourself: That was the past, today I am starting a new, healthy life! Those who scourge themselves will not be able to look ahead.
2. Helper trick: Find someone who also wants to lose weight. Helping someone else lose weight is a huge motivator to stick with it yourself.
3. Recognize the dopamine trap: During activities that are fun, the happiness hormone dopamine is released. Eating is one of those things too. Knowing this, you will learn to resist and create moments of happiness differently.
4. Eat as many high fiber foods as you can: whole grains, vegetables, legumes. They fill you up well, prevent food cravings and are ideal for intestinal health. If possible, avoid sweets, too much meat and too much fat. And: Limit yourself to two to a maximum of three main meals a day.
5. Always plan exercise in your everyday life. 30 to 45 minutes three times a week is ideal. Here, too, it is extremely helpful to have someone by your side who can help you slim down and with whom you can meet up for sports. Jogging or Nordic walking, for example.
IMPORTANT: Hold on! On average, it takes 66 days to establish new habits. That means: stay tuned!
If the thought of giving up your beloved piece of cake is bothering you, allow yourself to sin one day a week.
WHO study: every fifth young person in Germany is too fat
18% of the girls and 14% of the boys were classified as overweight according to the self-reports of the adolescents. In the case of girls, this value increased by 5% compared to the last survey in 2014. This is the conclusion of the study “Health Behavior in School-aged Children” (HBSC) carried out for the WHO on the health and health behavior of schoolchildren between 11 and 15 years in Germany.
SLIM RECIPES – Breakfast, lunch and dinner – Dr. Petra Bracht.
In the morning: berry and almond smoothie
Puree all of this with a stand mixer:
- 150 g fresh or thawed berries (e.g. blueberries, raspberries)
- ½ banana cut into pieces
- Basil leaves from 2 stems
- 100 g yogurt (preferably a vegan yogurt alternative)
- 2 tbsp lemon juice
- ½ ground bourbon vanilla, 300 ml almond drink (unsweetened)
- 4 ice cubes
Sweeten with rice syrup as desired.
Makes 2 glasses, preparation time: 10 minutes
Lunch: Savoy cabbage and coconut curry with sweet potatoes
- Sauté 1 onion 10 g ginger and 1 clove of garlic in 1 tablespoon sesame oil and stir in 1 tablespoon of red curry paste.
- Add 350 g of savoy cabbage cut into fine strips, 250 g of diced sweet potato, sauté for 3 minutes and add 1 can of chopped tomatoes, as well as 100 g of coconut milk (from the can) and 250 ml of vegan vegetable stock.
- Salt, pepper, bring to the boil and cook over medium heat for 15-20 minutes. Then arrange on plates.
- Roast 1 tbsp cashew nuts in a pan without fat and then roughly chop. Chop ½ bunch of coriander greens. Sprinkle both over the curry.
Whole grain basmati rice goes well with it.
For 2 people, preparation time: 45 minutes
In the evening: vegetable zoodles (zoodles = zucchini noodles) with peanut sauce
- 125 g frozen edamame kernels for 5 minutes. Boil in salted water, drain and drain.
- Cut 200 g carrots and 300 courgettes into thin, long strips (ideally with a spiral cutter).
- Sauce: Finely dice 1 shallot, 1 clove of garlic and 1 red chilli pepper and sauté in 2 teaspoons of light sesame oil over a medium heat for 2-3 minutes. Add 200 ml coconut or almond drink and 2 tablespoons peanut butter (unsweetened), bring to the boil and simmer over medium heat for 3-4 minutes.
- Puree the sauce, season with 1 tablespoon of soy sauce, pepper and 2 teaspoons of lime juice and keep warm.
- For the zoodles, heat 1 tablespoon of olive oil in a pan. Briefly steam the carrot and zucchini strips on all sides (approx. 3 minutes) and season with salt and pepper.
- Arrange on plates, pour the sauce over them and sprinkle with parsley or 1 tablespoon of toasted coconut chips.
For 2 people, preparation time: 30 minutes