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Lose weight

Fighting excess pounds can be a significant challenge for many, with the beginning often appearing as the most substantial obstacle. The actual process of losing weight can be summarized succinctly and straightforwardly: To lose weight sustainably, it is essential to maintain a healthy caloric deficit. This entails a mindful approach to nutrition and a well-planned weight loss training program.

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When and why you should lose weight

The desire for weight loss can arise for various reasons. Some individuals simply aim for greater well-being, seek to enhance their fitness, or confront health-related challenges. Severe overweight or obesity serves as a significant risk factor for numerous preventable diseases. These include conditions like type 2 diabetes, cardiovascular diseases, cancer, and osteoarthritis. Weight loss is particularly urgent for individuals dealing with obesity.

Lose weight healthily: proper training and a balanced diet

Jogging, high-intensity workouts, hypnotherapy, crash diets, diet shakes, medications, or surgical procedures are just a few of the methods used to achieve the desired weight. The promise of rapid results is generally unrealistic, often unhealthy, and seldom leads to long-term success.

Nevertheless, healthy weight loss is possible for everyone, provided they have sufficient inner motivation. At Vanelst.ch, we focus exclusively on healthy methods to lose weight in the long term and sustainably. It doesn't matter whether you want to achieve your goals in nature, at the gym, or at home.

The same principles apply to people going through menopause and those over 40. In general, anyone, especially individuals with health issues or special circumstances, should discuss their weight loss processes with a doctor.

Diet for losing weight

A calorie deficit is essential for successful weight loss. This involves determining your basal metabolic rate, calculating your calorie requirements, and adjusting your calorie intake accordingly. Suitable tracking apps can be helpful in this regard. However, healthy weight loss does not mean, as is often assumed, that you have to give up everything. If you want to delve deeper into this topic, you can find more information on our "Nutrition for Weight Loss" page.

Training to lose weight

While pure endurance training burns more calories per workout, it can often lead to muscle loss in most cases. To increase calorie expenditure and maintain muscle mass for weight loss, a combination of endurance and strength training is recommended. Interval training such as HIIT workouts is particularly effective for weight reduction, benefiting from a post-workout calorie burn. Special weight loss exercises or weight loss training plans facilitate a structured approach. It doesn't matter whether you pursue your goals at home or in the gym.

Losing weight in certain parts of the body

When someone decides to lose weight, they often have very specific ideas about which parts of the body should shed the excess fat. Belly fat, thighs, arms, and even the face are often at the top of the list. However, targeted weight loss in specific body areas is generally not feasible. Weight loss always occurs due to a caloric deficit, requires patience, and happens in varying sequences for different individuals. Nevertheless, targeted exercises can help strengthen the muscles in problem areas and tighten the skin.

Lose weight as quickly as possible

Numerous diets promise rapid weight loss. However, crash diets are not healthy and do not offer long-term benefits. They often lead to premature diet abandonment or the dreaded yo-yo effect. Many providers advertise with bold claims like "Lose 8 kilograms in 4 days." Yet, a weight loss of more than one kilogram per week is generally considered unhealthy. Therefore, it is advisable not to rush and opt for healthy weight loss. A reasonable rate of weight loss is considered to be between 0.5 to 1 kilogram per week.

To achieve particularly fast weight loss, you can increase your calorie expenditure through cardio or HIIT training while simultaneously reducing your calorie intake. For more information on effective weight loss, you can visit the pages on weight loss through training and the appropriate nutrition for weight reduction.

Frequently asked questions about losing weight

In this section, we provide you with answers to the most frequently asked questions regarding weight loss to assist you on your journey to reduce body weight.

Where does the weight loss begin?

Many people desire to lose fat in specific areas of their bodies, but it's not possible to target fat loss in a particular spot. Physical characteristics vary from person to person, so weight loss occurs individually.

Is it better to favor endurance training or strength training for reducing fat?

While endurance training typically results in a higher fat burn during a single workout session, targeted strength training and the development of muscle mass increase the daily basal metabolic rate. In the short-term context (including muscle loss), endurance training may be the preferred option. However, in the long run, strength training can also be beneficial. In most cases, a combination of endurance and strength training makes the most sense.

What is the quickest way to achieve weight loss?

If you want to lose weight quickly, you can significantly reduce calorie intake by following a specialized diet while simultaneously increasing calorie expenditure through cardio workouts and HIIT exercises.

Is it feasible to shed pounds without engaging in physical activity?

Yes, it is possible to lose weight even without physical activity, as long as someone is in a calorie deficit.

Is it possible to simultaneously reduce fat and build muscles?

According to common belief, it is not possible to simultaneously lose fat and build muscle. However, there are now studies that challenge this assumption. The answer to this question is debated. It is best to choose a goal and pursue it with full motivation.

Is it feasible to lose weight without experiencing muscle loss?

Yes, it is possible to lose weight without losing muscle. It is essential to consume an adequate amount of protein and incorporate appropriate fitness exercises for muscle strengthening into the training program.