So there is no way around it: To lose weight successfully over the long term, you may have your eating habits change, who even in the past led to the fact that it may grow. Sounds logical, right? A low-fat diet rich in fruits and vegetables, good carbohydrates and protein you provide the energy you need and is rich in vitamins, minerals and fiber.

Shut down non-calorie intake dramatically, but move a lot and find a sport that makes you fun, is the magic formula. Aqua Gym, swimming and Nordic walking are "soft" sports that are particularly well suited for sports beginners. For it is true: Only when you burn more calories than you your body feeds, you take off. And if you build muscles, you consume more calories.

A change in diet does not work overnight, but in combination with two or three times a week sports (most always one hour) you take off slowly, and that is a good thing. Diet experts say: In this way you can lose healthy and sustainable in two weeks a kilo!

First of all, it is for a long-term weight loss just the right strategy, a balanced and varied feed rich in vegetables and fruits and prefer to avoid sweets, which are indeed the building blocks DETOX-Kur. Basically, however, you should keep in mind that the metabolism and fat burning can only function optimally if your body with all the essential nutrients (eg. B protein, essential fatty acids, vitamins) provide. Only with a sufficient protein intake, you can counteract the loss of muscle mass and so the yo-yo effect. Therefore Check the aid nutrition pyramid , if this is the case for you.

To avoid the yoyo effect, it is also important that in weight loss, the caloric intake is not below your BMR. If this is the case, you should increase the supply amount quickly, then slowly increase the food intake in 100 kcal steps per week. This corresponds to an apple or a little low-fat yogurt, you can eat more during the day. Keep those calories in over a week. Remove further, increase the calorie intake gradually. But take to reduce slightly and try again a week later with the calories increase.

How quickly melts a kilo of fat?

"Two kilos less in three days" - slimming, the promise, are untrustworthy. But how long does it take for a kilo of fat melts? Why the pounds at the beginning of a diet faster and how to avoid the yo-yo effect? We have the ten most interesting anecdotes dealing Slimming collated.

One kilogram of fat stuck 7000 calories

Initially this works Slimming easily. Often the balance is a just a few days or two kilos less on. The greater the disappointment when after barely does anything. What many do not know: The body uses when removing first the carbohydrate reserves from the liver and muscles. Here also the water is lost, the weight is reduced. To play sport not the same, also muscle protein degrades. The fat on the other hand sits stubborn on hips. Every kilo has a calorific value of 7,000 kilocalories. As a woman only 2000-2500 calories a day consumed, a man about 2,500 to 3,000 kilocalories, it would take at least three days even at a starvation diet to burn a kilo of fat.

Only 100 grams a day earlier

However, anyone who believes effectively remove a fasting is wrong. Gets the body no more energy, so the metabolism switches on the back burner and throttles the calorie consumption. In addition, no one without medical supervision should be longer than seven to ten days to fast, as this can damage the health. For a healthy and permanent weight loss experts recommend to remove only about 500 grams per week. For this purpose about 500 to 700 kilocalories must be saved or additionally consumed per day.