10 successful approaches for lasting weight loss

• Opt for a moderate calorie deficit

To lose weight healthily, you should reduce your daily calorie intake by about 500 kcal. This achieves a slow but sustainable weight loss of 0.5 to 1.5 kg per week while largely preserving your muscle mass.

• Prefer a balanced and varied diet

Avoid one-sided diets, as they can lead to nutrient deficiencies in the long term. Make sure to get all essential nutrients through a colourful mix of vegetables, fruit, whole grains, lean meats and vegetable oils.

• Significantly reduce consumption of sugar and sweets

Sugar-rich snacks and sweets cause rapid blood sugar spikes that can trigger cravings. Replace them with fibre-rich foods or small portions of fruit to provide energy more evenly.

• Include fibre-rich wholegrain products

These are high in fibre and support digestion. They provide long-lasting satiety and help keep blood sugar stable.

• Choose low-fat animal products and vegetable oils

To reduce saturated fats and calories, choose low-fat versions of meat and dairy products and use vegetable oils, such as rapeseed (canola) or olive oil. Also keep meat consumption to a maximum of 300 to 600 grams per week.

• Drink plenty of calorie-free beverages

Mineral water and unsweetened tea are the best thirst quenchers. Avoid sugary soft drinks and reduce alcohol consumption, as these add extra calories and inhibit fat burning.

• Eat mindfully and slowly and pay attention to your satiety signals

Take your time to eat and chew thoroughly. This makes you feel full and prevents overeating. Stop eating when you feel slightly satisfied, even if the plate is not empty, to avoid unnecessary calories.

• Plan your meals and watch portion sizes

Create a meal plan and shopping list in advance. Cook larger portions and freeze leftovers to resist temptation. Use smaller plates and your hand as a guide for appropriate portion sizes.

• Avoid crash diets and rapid weight loss

Extremely low-calorie diets promote muscle loss, slow metabolism and increase the risk of the yo-yo effect. Instead, opt for a long-term change that provides your body with all essential nutrients.

• Move regularly and choose activities that suit you

Support your weight-loss strategy with exercise and physical activity you enjoy. Small changes in daily life, such as taking the stairs instead of the lift, can increase calorie burn and support muscle building.