Losing weight with fasting?
Fasting is often called "spring cleaning from the inside". Abstaining from food is said to cleanse the body, mind and soul – and melt away excess pounds. Research suggests that fasting is good for our health. Another positive effect is weight loss. However, if a long-term change is not the goal, the benefit of fasting is negligible. Old weight returns too quickly.
Fasting can help you get started
Losing weight successfully requires a lifestyle review. Fasting can act as a kick-start to weight loss – but a concept is then needed that works in the long run. This includes a change of diet and more exercise.
Find the right form of fasting
To lose weight, a "calorie deficit" must be created. In other words, the body must consume more energy than it receives from food. There are various ways of getting started, including following a healthy mixed diet, a low-carbohydrate diet or even one of the various forms of fasting. According to Lucia Winzap, it’s important that each person finds the right diet and exercise regime that suits them best. However, a few basic weight loss tips can help.
Tips for healthy weight loss
A maximum of 2 to 3 main meals a day with fruits, vegetables and salad.
Avoid snacks between meals.
Instead of a full meal, eat 1 or 2 bowls of vegetable soup, or oat soup.
Cut down on alcohol, sweet drinks and industrially processed foods.
Be mindful when eating and take time for it.
Incorporate sport and physical exercise into your daily routine 3 to 4 times a week.
Keep a food diary. It’s helpful to observe yourself and your eating habits.
Lucia Winzap’s advice: Don’t follow commercial fasting trends. If in doubt, ask a specialist for guidance on losing weight healthily.
Losing weight successfully requires realistic goals
Not wanting too much at once is an important principle here. "Realistic goals are important for long-term motivation," says Lucia Winzap, head of nutrition therapy at the Hirslanden Klinik St. Anna Lucerne. A good guideline is 1 to 2 kg weight loss per month.