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Excessive body weight
Excess body weight is a factor that seriously impairs your overall health . Among other things, it is a risk factor for diabetes, heart attack, stroke, kidney failure, wear and tear of major joints (knees, hips, etc.), poor mental health, liver damage, eye damage, and other regular consequences. For successful weight loss, it is important to achieve it with regular recreation and a balanced healthy diet .
Regular recreation
According to the World Health Organization's recommendations, you should exercise for at least 2.5 hours a week , and preferably 5 or more hours a week , during which you should be out of breath, sweat, and get tired . A sign that the exercise is intense enough is your inability to speak freely during physical activity.
Do full-body strength training at least twice a week, starting with your own body weight and then gradually adding weights. For significant effects on the body, each activity should last at least 20 minutes continuously.
Choose any activity that is sufficiently intense and that you will do regularly. The amount of regular activity per month is the most important predictor of your health and long-term weight loss.
Balanced healthy diet
A balanced diet means that you establish regular meals, at least 3 a day, ideally 5 a day .
They should consist of whole, unprocessed foods prepared fresh. Avoid fast food, simple sugars (all sugary drinks, energy drinks, sweets, processed products, sweeteners), saturated fats (fast food, fried food, pre-prepared meals), snacks.
Drink at least 2 liters of fluids daily (water, unsweetened teas).
Avoid any crash diets and weight loss supplements.
Dietary supplements and avoiding major food groups are not recommended.
It is crucial not to completely eliminate fats or carbohydrates from your diet, as this creates an extremely high risk of disease in the long run and leads to an increase in overall body weight in the long run as part of the "yo-yo" effect.
The most commonly used measure of overweight is the body mass index (BMI). BMI is an anthropological measure defined as body weight in kilograms divided by the square of height in meters. In the adult population, values of 25 kg/m² and above are used to define overweight and obesity. They are further divided into the subcategories of obesity class I, II and III.
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Additional help
Individuals often require close monitoring by a qualified professional during the process of intentional weight loss, and in some cases other treatment modalities (drug or surgical treatment) may be necessary. In these cases, we advise you to contact your chosen personal physician or the Health Promotion Center at your local health center.