Healthy weight loss – your guide to a defined body💪🔥
1. The calorie deficit – an important factor for your weight loss goal
To reduce body fat, you should burn more calories than you consume - this is called a calorie deficit. But be careful: too large a deficit can lead to you losing not only fat but also muscle mass.
🔹 Recommended value: A moderate deficit of 300-500 kcal per day can help you reach your goal.
🔹 Calculate your calorie needs: Use online calculators or smartwatches to determine your daily calorie consumption.
2. Protein-rich diet – support for your muscles
When losing weight, protein is the most important nutrient to prevent muscle loss and keep the metabolism active.
✅ Recommended: 1.5 - 2.2 g protein per kg body weight
✅ Good protein sources:
• Lean meat & fish 🥩🐟
• Eggs & dairy products 🥚🥛
• Plant-based alternatives such as tofu & lentils 🌱
• High-quality protein shakes 💪
3. Strength training instead of just cardio! 🏋️♂️
Many people only do cardio, but strength training can help maintain muscle mass.
🔹 Recommendation: 3-4 units of strength training per week
🔹 Combine with cardio: 2-3x per week HIIT or moderate endurance training
💡 Tip: Muscles contribute to an active metabolism in the long term.
4. Smart food choices – Stay full despite deficit
Hunger is often the biggest enemy when it comes to losing weight. The solution? Foods with a high nutrient density and few calories!
🥗 Filling with few calories:
✔ Vegetables & salads (fiber!)
✔ Lean protein (e.g. chicken, fish, tofu)
✔ Healthy fats in moderation (avocado, nuts)
✔ Drink plenty of water – sometimes we confuse thirst with hunger!
5. Patience & continuity – your key to success 🔥
Sustainable weight loss doesn't happen overnight. Stay consistent and focus on long-term success!
💡 Set realistic goals:
• 0.5 kg weight loss per week is realistic for many
• Choose a diet that you can maintain in the long term
• Track progress: Photos & body measurements are more motivating than the scale
Conclusion: Lose weight consciously & ensure long-term success! 🚀
With a moderate calorie deficit, a high-protein diet, strength training and smart food choices, you can reach your goal step by step. Stick with it and celebrate every step of your progress!