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Before setting a weight loss goal, you need to realize that not every body has or needs to have the same fat percentage.
Can you lose weight without exercising?
“With strict diets, losing weight is possible without exercise,” says doctor and nutritionist David Fäh (49). However, it becomes particularly tricky if you have already lost weight: “Without exercise, it is very difficult to maintain the weight you have achieved after the diet. Studies have shown that it takes about 60 to 90 minutes of exercise a day to prevent the yo-yo effect.” So if you want to be slimmer in the long term, you should start looking for a sport that suits you.
What are the best sports to lose weight?
Basically, any movement is better than none. “If you want to stay fit in the long term, you should choose a sport that you enjoy doing if you do it regularly,” advises Fäh. Endurance sports are particularly recommended for losing weight, even if you shouldn’t overdo it. Especially overweight people or people who are not used to physical activity should keep the risk of injury low. “Cycling on car-free roads, hiking and walking are particularly suitable for this.”
About David Faeh
David Fäh is a doctor, nutritionist and lecturer in nutrition and dietetics at Bern University of Applied Sciences. He is the author of the guide “Stress-free weight loss”, which was published by the publishing house “Beobserver Edition”. In it, he presents ways of sustainably losing weight without struggling with extreme diets.
The book “Remove stress-free” from the publishing house “Observer Edition” is available online for CHF 29.90.
David Fäh is a doctor, nutritionist and lecturer in nutrition and dietetics at Bern University of Applied Sciences. He is the author of the guide “Stress-free weight loss”, which was published by the publishing house “Beobserver Edition”. In it, he presents ways of sustainably losing weight without struggling with extreme diets.
The book “Remove stress-free” from the publishing house “Observer Edition” is available online for CHF 29.90.
Water, Fat and Muscle: How Much of What?
When it comes to the question of what makes up a healthy body, the main thing to look out for is the fat content. The guidelines for this differ according to age and gender: “In middle age, it should not rise above 30 percent for women and not above 20 for men,” explains Fäh. In young people in particular, it becomes problematic when fat levels are over 35 percent, or 25 percent in men.
What is the maximum weight you can lose?
Many diets and fitness plans promise to lose several kilos within a few days. Such promises are not realistic, as Fäh knows: “Of course you can lose weight faster with radical diets. But the lost weight is just as quickly on your hips again».
Realistically, depending on your starting weight, you can lose about 1-2 kg per month with a daily calorie deficit of 500 kilocalories. But if it’s a little less or more, you shouldn’t worry: “Actually, you just want to lose fat mass. So the focus should not be on losing weight, but on the fact that the weight lost consists of fat, »explains Fäh.
When are you too fat?
The ideal weight of a person is usually determined using the BMI (you can calculate it here). A BMI of 25 and over is overweight, and a BMI of 30 and over is obese. Nevertheless, people with a BMI between 25 and 30 do not necessarily have to lose weight: “Very muscular people often have a BMI that is too high. Then it is important to also measure your body fat percentage. If this is low, there is no reason to lose weight,” explains Fäh and mentions a second exceptional case: “If a person has a BMI in the overweight range, but is otherwise satisfied and, above all, healthy, they do not necessarily have to lose weight. Then it is important to prevent further weight gain and to maintain a healthy lifestyle”.
Preventing the yo-yo effect: How to outsmart your psyche when losing weight
Losing weight is largely a matter of the mind. Doctor and nutritionist David Fäh (47) knows what it takes to make it work.
Losing weight is largely a matter of the mind. Doctor and nutritionist David Fäh (47) knows what it takes to make it work.
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