Lose weight effectively: Without stress through long-term dietary changes

On average, we spend six years of our lives on diets – each diet lasting an average of 4.5 weeks. However, a short-term weight loss is quickly followed by the yo-yo effect and the lost kilos return. Such short-term weight-loss diets do not lead to long-term success. But it can actually be quite simple: Here you can find out how to lose excess weight permanently.

You want to lose weight successfully and in the long term?

Then you can’t avoid changing your diet permanently – and preferably without stressing yourself out. Because if you want to quickly achieve a beach figure for your planned holiday with a radical diet, you put yourself under enormous pressure. Your body can react to this by releasing cortisol – and this hormone inhibits fat loss. Instead, plan your dietary changes for the long term and do things that relax you and do you good. Breathing exercises or meditation can also help.

Speaking of relaxation, getting seven to eight hours of sleep a night will help your metabolism work better and make you feel fuller. In addition, you will probably find it easier to eat consciously during the day when you are rested and relaxed.

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Eating healthy in everyday life

If possible, take time for your meals. Eating consciously prevents food cravings and makes it easier for you to lose weight. If you don’t have much time to cook in your working day, Meal Prep might be a solution for you. You cook healthy food the night before.

With a variety of meals and snacks prepared, it’s easy to eat healthy even when you’re pressed for time. With home-cooked portions to take to work, you no longer need to resort to unhealthy snacks from the canteen or vending machine. With little effort, you can ensure that your diet is always rich in vitamins, minerals and fibre.

Successfully lose weight with a food diary

Use a food diary to identify foods that you can replace with healthier, lower-calorie alternatives. Make regular notes of what foods you have eaten and when. Also record your mood. For example, if you find that you comfort yourself with delicious food when you are frustrated, you can think of alternatives that also cheer you up but do not translate into excess weight. Maybe instead of comforting chocolate, a long walk in the park or a phone call to a trusted friend will do you just as much good.

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Lose weight properly through sufficient fluids and exercise

You can support your metabolism by drinking enough. Try to drink at least 1.5 litres per day of low-calorie drinks such as still water or unsweetened teas. Adequate hydration helps your body detoxify and boosts concentration and vitality. Half a litre of still water before meals also increases your body’s energy metabolism.

You should also integrate sports and regular exercise into your daily routine. Endurance sports boost fat burning and often have a positive effect on your health. Light weight training, on the other hand, strengthens your muscles. Since muscles need energy, this leads to a permanent increase in your calorie consumption and you can lose weight more effectively.

Bringing intestinal bacteria into balance

Your gut can also help you lose weight successfully: It is home to trillions of bacteria that support your digestion, help you absorb nutrients and strengthen your immune system.

However, studies have shown that people who gain weight easily or have difficulty losing weight often have an increased number of Firmicutes bacteria in their intestinal flora. These bacteria metabolise fat and sugar particularly thoroughly – and thus provide your body with a lot of energy. If your intestinal flora harbours an increased number of Firmicutes bacteria, you will gain up to one tenth more calories from your food than is normally the case.

Successfully lose weight with the personalised recommendations from BIOMES

In order to lose weight successfully in the long term, it can be helpful to find out about the composition of your intestinal bacteria before changing your diet. This is easily possible with the INTEST.pro intestinal test from BIOMES. The corresponding intestinal analysis is a modern biotechnological procedure in which a stool sample is examined in the laboratory. The results show the exact composition of your intestinal flora. In addition to the results of the analysis, you will also receive a personalised recommendations that takes your eating habits into account and at the same time helps you to balance the bacteria in your intestinal flora. So losing weight effectively and in the long term is not that difficult.

Give your body what it needs:

To restore the intestinal flora, a precise analysis of the causes of the imbalance is necessary. With INTEST.pro, BIOMES is launching the first complete intestinal flora analysis on the market that contains individual recommendations for increasing health, well-being and quality of life.

INTEST.pro is a self-test for taking a stool sample in a familiar environment that determines the microbial composition, i.e. the number and distribution of intestinal bacteria.

The balance of the intestinal flora can be supported by taking probiotics or probiotic foods. You can find more information about this on our info page on probiotics.