Healthy Weight Loss – Without Crash Diets, Starving, or the Yo-Yo Effect
28. August, 2024(letzte Änderung)
Autor: Marc Sonderegger
In this blog post, we will once again focus on the topic of nutrition. Questions about the movie “The Game Changers”, knowledge gained from further education, practical experience from working with clients and things “picked up” from conversations have given rise to this topic.
What is the best diet to lose weight?
As complex as humans are, in many ways they are very simple-minded or act on “brainless” primal instincts. When they don’t have to follow clear rules and instructions, they are often overwhelmed. No wonder diets that only allow certain products (juices, powders, foods) (preferably listed) or exclude a whole group of macronutrients such as carbohydrates (ketogenic) or fats do not help. Sometimes it is not even disclosed on which parameters it should be potatoes and not rice or pasta (I am not naming names here, there are many).
Other diets are more “open”, but still help you to find your way through the flood of offers. These include all types of intermittent fasting, be it 16:8 or 5:2. For more information, here is the link to the blog post on intermittent fasting.
Paleo, vegan, and carnivore diets also fall into this category. It is easy to remember what is allowed and what is not. This gives you structure and helps you say “no”.
If I allow everything, but give tips for moderate use of certain products such as sugar or processed foods, it is often more difficult for clients to follow through. In the following section, I explain why I still stick to it.
Why dieting is a short-sighted approach to weight loss
My first point is also the most obvious. What comes next?
A question I ask all my clients is: “On a scale of 0-10 (0=I only do it because I have to, 10=I love to eat), how much do you enjoy eating?
In 90% of cases, it is at least an 8. What are the chances that someone will go back to their old habits after a diet?It is more sustainable to moderately use products that are less helpful in reducing fat. So it’s not about being ascetic, it’s about learning about nutrition and understanding why foods with added sugars, artificial sweeteners, preservatives and food dyes are not healthy and watching what they do to you. You will very quickly notice that you have less craving for sweets, that your digestion improves, that you are less tired after eating, that you sleep better and maybe even more.
What factors affect calorie consumption and how should I eat to lose weight?
It has been scientifically proven and practically demonstrated that you can lose weight with many diets. The key is to eat fewer calories than you burn. This is called a calorie deficit.
Calorie consumption is influenced by many factors. From your genes, body constitution, metabolism (more on this in a blog post later this year), activity (conscious and unconscious (NEAT)) as well as food choices. The latter in particular is not well understood. It is also known as the ‘Thermic Effect of Food’ (TEF). Digestion of macronutrients requires varying amounts of energy. For example, 20-30% of total calories are lost during the digestion of protein. Fats lose only a few percent, and carbohydrates are also in the single digits (unless they are converted to fat for storage). Depending on my food choices, I don’t get the same amount of calories.
Why the desire to lose weight fast is wrong
1 kilogram of fat provides 9300 kcal. Since some energy is lost during the breakdown process, you need to save about 8000 kcal to lose 1 kilogram of pure fat.
To lose 1 kilogram of muscle, you only need to save about 1500-2000 kcal, because 1 kilogram of muscle mass is about 80% water. So when you use muscle protein for energy, you still lose a lot of water ‘for free’. This looks positive on the scale, but it is the worst case scenario that can happen. Fat will be rebuilt relatively quickly, muscle is much harder to build.
Let’s stay on this topic for a moment. The rapid weight loss that occurs with low-carb diets is by no means fat.
Do the math: If you have to cut 8000 kcal to lose 1 kilogram of fat, then that means that with a calorie deficit of 571 kcal per day, it takes 2 weeks to lose 1 kilogram of fat. And a calorie deficit of 571 kcal is a lot—too much for many people.
So what do you lose? Water! 1g of glycogen, the form in which carbohydrates are stored in the muscles and liver, binds about 3g of water. Even an adult who does not have much muscle mass or does not exercise much can store up to 500 grams of glycogen (can be over 1 kilogram for trained people). This means that you can easily lose 1.5 kg of water when you run out of glycogen.
This is not a big deal as long as you don’t overdo it or replenish your stores from time to time, but for the sake of transparency you need to tell your clients this.
How to lose weight healthily and keep it off
Let’s come to the end. Over the years I have tried many diets myself. Many of them work, and I explained why above. But many of them are also a rip-off or a ‘scam’ on the people who believe in them. Some diets are also downright unhealthy, leading to nutrient, mineral and vitamin deficiencies, or unnecessary stress on the adrenal cortex as cortisol is now required to regulate blood sugar (in the absence of carbohydrates and therefore insulin). Because our cells, like our organism, are highly complex and adaptable, we can survive many things for relatively long periods of time. However, you can really destroy your metabolism.
A good guideline for a macro distribution in percentages would be 40-30-30 (fats, proteins, carbohydrates).However, depending on your activity level, the proportion of carbohydrates may be significantly higher.
Last but not least, it is important to approach your goal slowly, but in the long term. We never have a calorie deficit of more than 20%. I know that calorie deficits of 1000 kcal and more are sometimes prescribed. This is not our approach.
A slow change in diet with lots of tips and tools to help you lose weight in a healthy and sustainable way is included in our 90 day challenges.
Lose Weight Without Giving Up—Factors for Successful Dietary Change
I have already addressed the topic of the psyche in the blog post “Emotional Eating” (GERMAN). I won’t go into detail here. However, having the right mindset is incredibly important. Intrinsic motivation, seeing opportunities and not focusing on sacrifice. Announce your goal and ask your partners and friends to support you and not to discourage you with moralizing. It’s best to do it yourself. It’s easiest in pairs or even in a group! This would be a new WhatsApp group chat 🙂
I also discussed recovery in a blog post on sleep (GERMAN). It is so important in the context of this topic. If you want to learn more, Google “sleep & weight loss” or read about how sleep quality and duration affects hormones like ghrelin and leptin.
Below you can download the “Ultimate Guide to Eating for Results” for free. In addition to the tips above, you will also receive 10 other proven nutrition tips.
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„With Marc’s Personal Training and the Hardest30 group courses I was able to gain and maintain valuable core strength and lose 12kg during the pandemic. This was possible thanks to the straightforward adjustment of training plans and outdoor options when inside was not possible. In his friendly and familiar environment it is no problem to keep the motivation and drive to reach new training goals. Also loved his diet tips and tricks as I did not have to change it, but adjust it.”
Benjamin
„Mit dem Ziel ein paar Kilo abzunehmen und mich in meinem Körper fitter und wohler zu fühlen, bin ich zu Personalworkout gegangen. Das abwechslungsreiche Training bei Oli und auch bei Marc und Sofia hat mir immer Spass gemacht, sie haben mich motiviert und gefordert! Es brauchte Disziplin und ein bisschen Geduld von mir, aber auch von Oli und Marc mit mir ????, aber es hat sich definitiv gelohnt! Mit 10 Kilos weniger fühle ich mich viel besser und leistungsfähiger und habe mein Ziel dank der guten Tipps von Marc und Oli erreicht. Vielen Dank!”
Nicole
„Nach mehreren Jahren erfolglosem Abnehmens habe ich mit der 90 Tage Challenge endlich das Richtige gefunden. Mit Marc als Trainer an meiner Seite, hat das ganze umso mehr Spass gemacht. Nach den ersten bemerkbaren Erfolgen stieg die Motivation und ich habe gelernt, dass man oft den Fokus auf die falschen Dinge legt. Am meisten erstaunte mich, wie ich durch Disziplin, ein wenig Sport und gewisse kleine Einschränkungen beim Essen, ich trotzdem abgenommen habe. Mit strengen Trainings, klaren Grenzen und guten Lösungen holt Marc das Beste aus einem raus. Besonders toll finde ich, dass er die Wichtigkeit auf die Gesundheit des Menschen legt. Sein Lob und ab und zu ein Lachen verleiht dem Ganzen eine gewisse Leichtigkeit und macht Spass. Ein Training bei Marc kann ich nur weiterempfehlen! Mit meinem Resultat bin ich sehr happy. Dafür danke ich dir sehr Marc.”
Angelica
„Bevor ich Marc kennengelernt habe, war ich völlig verwirrt wegen den ganzen „Mode-Diäten”, die es mittlerweile auf dem Markt gibt, was ich überhaupt essen kann bzw. darf, um erfolgreich abzunehmen. Selbstverständlich ist jede „Diät” gescheitert, da es zu viele „Verbote” gab. Der Ernährungsplan von Marc ist leicht umsetzbar und auch in Stresssituationen problemlos machbar. Die Trainingseinheiten sind kurz und knackig. Rückblickend auf die letzten paar Monate war es die beste Investition in meine Gesundheit – nicht nur wegen den verlorenen Pfunden, sondern auch wegen vielen anderen positiven Aspekten wie z.B. eine bessere Schlafqualität, höhere Belastbarkeit bzw. mentale Stärke und einige körperlichen Beschwerden sind verschwunden. Egal in welche Richtung euer Ziel ist – mit Marc habt ihr einen kompetenten und zuverlässigen Trainer an eurer Seite, der mit euch den Weg zusammen geht.”
Silke
„Sehr professionell und am Puls der Zeit mit den Trainings- und Ernährungsplänen. Das Training ist hart, macht aber trotzdem Spass und die Resultate lassen nicht lange auf sich warten. Die digitale Unterstützung in Form von state of the art Apps und rascher Antwortzeit bei Fragen sind beeindruckend. So soll’s sein!”
Heinz
«Marc is incredibly motivating and always gets the best out of his clients. Thanks to Marc’s motivation to always give my best, I can also motivate myself better to train alone. My goal was to get fitter. With additional nutrition tips, I’ve lost 11 kg and reduced my waist circumference by 10 cm. Thank you, Marc!»
Nathalie
«I wanted to get fit again, lose weight, reduce fat, and build muscle – we achieved all that. A thousand thanks, Marc; you also managed to bring back my joy for sports.»
Gaby
«Hard but cool! Under Marc’s professional and knowledgeable training guidance, we train hard, but the fun factor isn’t neglected either. The 45-minute workouts are perfectly timed, and if you stick to the given training and nutrition plan, the kilos will drop off by themselves. I lost almost 10 kg! I feel much better and more capable. Want impressive results? Then I can only recommend training with Marc!»
Giancarlo
«I can highly recommend Marc as a personal trainer. Almost without noticing and with little difficulty, he helps you bring out the best in yourself and achieve, even surpass, your goals. Using modern equipment and apps, he motivates you daily to stay on the right track and remain motivated. With his kind and friendly personality, you can’t help but be enthusiastic. Thank you, Marc, for making me feel fit and comfortable in my body again, and I look forward to more successes!»
Jo
„With Marc’s Personal Training and the Hardest30 group courses I was able to gain and maintain valuable core strength and lose 12kg during the pandemic. This was possible thanks to the straightforward adjustment of training plans and outdoor options when inside was not possible. In his friendly and familiar environment it is no problem to keep the motivation and drive to reach new training goals. Also loved his diet tips and tricks as I did not have to change it, but adjust it.”
Benjamin
„Mit dem Ziel ein paar Kilo abzunehmen und mich in meinem Körper fitter und wohler zu fühlen, bin ich zu Personalworkout gegangen. Das abwechslungsreiche Training bei Oli und auch bei Marc und Sofia hat mir immer Spass gemacht, sie haben mich motiviert und gefordert! Es brauchte Disziplin und ein bisschen Geduld von mir, aber auch von Oli und Marc mit mir ????, aber es hat sich definitiv gelohnt! Mit 10 Kilos weniger fühle ich mich viel besser und leistungsfähiger und habe mein Ziel dank der guten Tipps von Marc und Oli erreicht. Vielen Dank!”
Nicole
„Nach mehreren Jahren erfolglosem Abnehmens habe ich mit der 90 Tage Challenge endlich das Richtige gefunden. Mit Marc als Trainer an meiner Seite, hat das ganze umso mehr Spass gemacht. Nach den ersten bemerkbaren Erfolgen stieg die Motivation und ich habe gelernt, dass man oft den Fokus auf die falschen Dinge legt. Am meisten erstaunte mich, wie ich durch Disziplin, ein wenig Sport und gewisse kleine Einschränkungen beim Essen, ich trotzdem abgenommen habe. Mit strengen Trainings, klaren Grenzen und guten Lösungen holt Marc das Beste aus einem raus. Besonders toll finde ich, dass er die Wichtigkeit auf die Gesundheit des Menschen legt. Sein Lob und ab und zu ein Lachen verleiht dem Ganzen eine gewisse Leichtigkeit und macht Spass. Ein Training bei Marc kann ich nur weiterempfehlen! Mit meinem Resultat bin ich sehr happy. Dafür danke ich dir sehr Marc.”
Angelica
„Bevor ich Marc kennengelernt habe, war ich völlig verwirrt wegen den ganzen „Mode-Diäten”, die es mittlerweile auf dem Markt gibt, was ich überhaupt essen kann bzw. darf, um erfolgreich abzunehmen. Selbstverständlich ist jede „Diät” gescheitert, da es zu viele „Verbote” gab. Der Ernährungsplan von Marc ist leicht umsetzbar und auch in Stresssituationen problemlos machbar. Die Trainingseinheiten sind kurz und knackig. Rückblickend auf die letzten paar Monate war es die beste Investition in meine Gesundheit – nicht nur wegen den verlorenen Pfunden, sondern auch wegen vielen anderen positiven Aspekten wie z.B. eine bessere Schlafqualität, höhere Belastbarkeit bzw. mentale Stärke und einige körperlichen Beschwerden sind verschwunden. Egal in welche Richtung euer Ziel ist – mit Marc habt ihr einen kompetenten und zuverlässigen Trainer an eurer Seite, der mit euch den Weg zusammen geht.”
Silke
„Sehr professionell und am Puls der Zeit mit den Trainings- und Ernährungsplänen. Das Training ist hart, macht aber trotzdem Spass und die Resultate lassen nicht lange auf sich warten. Die digitale Unterstützung in Form von state of the art Apps und rascher Antwortzeit bei Fragen sind beeindruckend. So soll’s sein!”
Heinz
«Marc is incredibly motivating and always gets the best out of his clients. Thanks to Marc’s motivation to always give my best, I can also motivate myself better to train alone. My goal was to get fitter. With additional nutrition tips, I’ve lost 11 kg and reduced my waist circumference by 10 cm. Thank you, Marc!»
Nathalie
«I wanted to get fit again, lose weight, reduce fat, and build muscle – we achieved all that. A thousand thanks, Marc; you also managed to bring back my joy for sports.»
Gaby
«Hard but cool! Under Marc’s professional and knowledgeable training guidance, we train hard, but the fun factor isn’t neglected either. The 45-minute workouts are perfectly timed, and if you stick to the given training and nutrition plan, the kilos will drop off by themselves. I lost almost 10 kg! I feel much better and more capable. Want impressive results? Then I can only recommend training with Marc!»
Giancarlo
«I can highly recommend Marc as a personal trainer. Almost without noticing and with little difficulty, he helps you bring out the best in yourself and achieve, even surpass, your goals. Using modern equipment and apps, he motivates you daily to stay on the right track and remain motivated. With his kind and friendly personality, you can’t help but be enthusiastic. Thank you, Marc, for making me feel fit and comfortable in my body again, and I look forward to more successes!»
Jo
„With Marc’s Personal Training and the Hardest30 group courses I was able to gain and maintain valuable core strength and lose 12kg during the pandemic. This was possible thanks to the straightforward adjustment of training plans and outdoor options when inside was not possible. In his friendly and familiar environment it is no problem to keep the motivation and drive to reach new training goals. Also loved his diet tips and tricks as I did not have to change it, but adjust it.”
