How does losing weight work?
A good figure, feel-good weight or a visible six-pack are among the most ardent wishes of a sports community. Unfortunately, it is not always possible to achieve this goal. There are many reasons for this. Starting with a lack of discipline, an unbalanced, inappropriate diet, lack of exercise or the yo-yo effect. Often because the previous change was too extreme. But what are the most important cornerstones for successful weight loss?
Calorie deficit
The calorie balance is still a superior variable for almost any physical goal. It is made up of:
- INPUT – the intake of calories
- OUTPUT – the consumption of calories
If the output is greater than the input, this effectively promotes weight and body fat loss but be careful - you can overdo it with the resulting so-called calorie deficit! Here the rule "the less the better" does not apply. Rather, it depends on a sensibly designed calorie deficit.
Nutrients
After the calories, it is directly about their distribution among the so-called macronutrients, i.e. protein, carbohydrates and fat. While a general target of 2.3 to 3.1 grams per kilogram of body weight for protein is considered appropriate for diets, the intake of carbohydrates and fats must be based on your actual consumption.
To ensure that energy and nutrients can all be optimally utilised in the body, behind the macronutrients is always the need to ensure that you are fully supplied with micronutrients.
CAUTION – the fewer calories you consume, the more difficult it is to supply micronutrients through food.
Supplements
Dietary supplements help you to cover your essential micronutrient requirements. Special supplements also have the potential to increase fat burning, especially in combination with physical exercise, and thus support you in your efforts.