What is the best way for nutrition

Lose 20 kilos: With these tips you can do it - permanently!

Video by Sarah Glaubach

It takes many months to lose 20 kg or more - which you have to hold out successfully. In order for this to work, you should make a plan. Motivate yourself constantly and get as much support as possible. Silke Restemeyer from the German Nutrition Society (DGE) even advises that you should lose weight under medical supervision from a BMI of 30.

Anyone who sets out to lose 20 kg and more should stick to the following tips and by all means stay away from lightning diets. You may lose weight very quickly at first and the pounds just seem to tumble, but then the infamous yo-yo effect is guaranteed to follow and the pounds come back faster than you would like.

Tip: Long-term and healthy weight loss works particularly well with a nutrition plan. There are now some good online offers for a fit lifestyle. Providers such as the online health portal fitumenia * offer you a holistic plan for nutrition and fitness with personal advice.

Book tip: If you want to lose 20 kilos or more permanently, we recommend the guide "Slim! And healthy with the Doc Fleck method". In it, the preventive and nutritional medicine specialist Dr. med. Anne Fleck, how you can change your diet without giving up. The result: shedding pounds and a new, healthy body feeling.

> Here you can find the top-rated guide "Slim!" at Amazon *

Lose 20 kilos only with a change in diet

If you want to lose a lot of weight and maintain your desired weight permanently, you cannot avoid changing your diet over the long term.

This is also confirmed by Silke Restemeyer from the German Nutrition Society (DGE): "A crash diet brings short-term weight loss. In order to lose weight permanently, you have to change your diet and slowly lose weight." The expert recommends lose a maximum of two kilos a month, no more than half a kilo a week.

Prevent the yo-yo effect

A change in diet instead of the crash diet has three advantages: You get full, you are supplied with all the nutrients and the body's metabolism is not slowed down, as is the case with radical diets. In other words: Once you have reached your desired weight, you can keep it and don't have to fear that the yo-yo effect will occur.

In order for the change in diet to work in the long term, it is important that you do not prohibit any food. Silke Restemeyer: "It depends on the right amount of food - then everything is allowed." This means: low-calorie foods such as vegetables, fruit or low-fat dairy products may be eaten several times a day, high-calorie foods such as fast food or sweets only rarely and in small portions.

Weight loss program: There are now a variety of different weight loss programs. This also includes meinWW ™ (formerly Weight Watchers), for example. Here you can book your program directly. *

Tip: Make sure to include vegetables in every meal you eat. You should also reduce the noodle or meat portion.

Reading tip: Lowering Blood Pressure Naturally: The Best Tips for Everyday Life

Weight loss tip: keep a food diary

Frustration eaters, too many sweets, eating out of boredom - there are a lot of different types of food. A food diary will help you to recognize bad habits and successfully combat them.

> There is a good food diary here on Amazon *

For a week, record exactly what you ate and how many calories you ate during the day. You will quickly recognize the weak points of your previous diet. Now it is time to change this.

A little hint: If you don't feel like writing everything down on paper, there are now apps that do the whole thing for you.

The right foods to lose weight

The fewer calories a food has, the easier it is to eat your fill. Vegetables and fruits, which contain plenty of vitamins and minerals, are of course perfect. Please access it here: These are the 50 healthiest foods!

These foods can be served several times a day with a clear conscience:

  • vegetables
  • fruit
  • low fat dairy products
  • Whole grain products (bread, pasta, oatmeal)


These foods can be on the table several times a week:

  • legumes
  • lean meat
  • lean fish

Reading tip:How do I eat properly? You should definitely know these tips

Preparation is everything

Eat three to five healthy meals a day rather than snacking around the clock. Because the little things in between usually bring a lot of calories with them. Instead of using unhealthy ready-made meals, you should also try to cook yourself more often. This way you know exactly which foods you are eating and how many calories you are consuming.

Book tip: "Simply slim and fit: With 120 recipes for a dream figure" by fitness coach Sophia Thiel.
> Here you can find the recipe book with nutrition tips on Amazon *.

Weight Loss Recipes

For example, you can prepare overnight oats for your breakfast the evening before. They taste particularly delicious with chia seeds and fresh fruits.

A light meal with lots of vegetables, some fish or lean meat and potatoes is ideal for lunch or dinner.

Ingenious recipes for losing weight:

> Delicious recipes for a low-calorie breakfast

> The best recipes for a low-calorie lunch

> Delicious recipes for a low-calorie dinner

The right carbohydrates

Anyone who thinks they shouldn't eat any more carbohydrates if they want to lose 20 kilos is wrong. The only problematic are the so-called "simple carbohydrates" found in light pasta, bread, rice and other white flour products such as cakes or fast food.

There is nothing wrong with wholemeal bread, wholemeal pasta or brown rice. Whole grain products are full of valuable minerals and fiber, have a positive effect on blood sugar levels and keep you full for a long time.

Food for special moments

In order to gradually lose weight, it is necessary to cut a few foods - even if that is certainly difficult. Always remember: Everything is allowed, but these foods are not daily and only in small quantities:

  • Sweets
  • chocolate
  • ice
  • cake
  • Chips, Flips & Co.
  • Fast food
  • high-fat cheeses and sausages (camembert, brie, salami, liver sausage)
  • alcohol
  • high-sugar soft drinks

A little hint: Most of the time we are not even aware of how many hidden calories there can be in beverages. Coffee with sugar and milk, alcohol, juice and soda are real calorie bombs. So it's better to use water or unsweetened tea.

Reading tip:Fit food for the evening: 8 delicious snacks that will help you lose weight.

Lose 20 pounds with more exercise

In order to reach your dream weight, it is not enough just to change your diet. You should also do enough exercise. Exercise uses up calories, builds muscles and makes you happy as it releases serotonin. Three good reasons to do endurance sports for 30 minutes or more on at least three days a week and work up a sweat.

Good sports are walking, jogging, cycling, swimming or the cross trainer in the gym, as well as an aerobics class that you can also attend online via Gymondo *. You should also do a few strengthening exercises for your stomach, legs and bottom.

Do you prefer training at home, but are you lacking motivation on your own? Then the online fitness studio fitumenia * is just right for you! Let your personal trainer support, guide and motivate you in an uncomplicated manner within your own four walls.

In the video: Abs, legs and buttocks workout at home

Video by Aischa Butt

More movement can also be easily integrated into your everyday life. Be it that from now on you take the stairs instead of the elevator or escalator or get on your bike to drive to work instead of getting in the car or the train.

Also read:Lose weight faster! 5 tips to help you increase your calorie consumption while exercising

Set clear goals

Those who want to lose 20 kg or more are quickly intimidated by the sheer size of the number. After all, it has to take forever to reach the desired weight!

It actually takes a few months, up to a year or more. That is why it makes sense to forget about the number of kilograms that are at the end and instead concentrate on losing weight step by step. Silke Restemeyer from DGE: "You should only think about the next three to five kilos and celebrate the achievement as a success."

She also warns against asking too much of yourself and your body. "It is quite natural that you cannot lose as much weight as you want. Often, after a weight loss of ten percent of your body weight, a weight loss plateau is reached, in other words, you can no longer go on." In such cases, it is important to stay tuned and keep the weight lost so far. After a couple of weeks, you will be able to lose weight again.

Reading tip:Why am i not losing weight? 4 possible reasons

Don't forget about rewards

With the right incentive, losing weight almost works by itself. Each stage goal, i.e. reaching another five kilograms, should be rewarded with a little something that makes you happy. This can be a shopping trip, a visit to the cinema or a wellness treatment.

Don't forbid everything

Prohibitions and complete renunciation of favorite foods lead to the notorious food cravings. In doing so, you usually don't just throw all your resolutions overboard for one meal, but often lose all motivation. So don't forbid anything. Rather, make sure that you only eat the unhealthy foods in moderation. If we impose strict bans on ourselves and do without whole food groups, i.e. macros such as fat, carbohydrates or proteins, as some diets propose, this cannot work in the long term. As mentioned, it is better to change your diet in order to learn how to use the right amount and to give the body everything it needs.

For example, if your best friend's birthday is, you can always eat a piece of cake or go out for a fancy meal with friends or drink a cocktail when you go out. The next day, they take a closer look at the food - then it’s okay.

Reading tip:Sirtfood diet: This trend diet even allows chocolate and wine

The right motivation

Finally fit into your favorite clothes again and sort out clothes that have grown too big! Or run up the stairs without gasping: if you know why you want to lose weight, if you know your motivation, you can take advantage of that.

Tip: Write down the reasons for your motivation and hang up in a clearly visible manner. If you have a bad day and want to throw everything away, just look at the piece of paper and you know again why you are tormenting yourself.

Tip: tape measure instead of scales

Weight is a thing in itself and does not always say anything about success in losing weight. Success can be measured more clearly by how much better the clothes fit or how many centimeters you have already lost on your legs, bottom and stomach.

In addition to the weight, the waist circumference and the like should also be measured and noted regularly with a tape measure.

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Important note at the end: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and to achieve or maintain a healthy weight.

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Created October 20, 2020
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