If your scale reading is a few kilos too high, there are a few things you can do to achieve a healthier weight. For example, getting enough sleep can help with your weight loss. Did you know that it takes longer for you to feel full when you are extremely tired? We will now give you some more tips about how to listen to your body more closely.
Determine your body weight
Start by weighing yourself. Use our BMI calculator to check whether the scales are showing a number that is too high or too low. You should only lose weight if you actually weigh too much. If this is the case, ask yourself the following question before doing anything else: How many kilos do I need to lose? When you have worked this out, you should aim to lose no more than 0.5 to 1 kilo a week. This realistic, staggered goal can be achieved by eating around 3,500 to 7,000 kcal less a week. Body weight and BMI have a big impact on our general health. However, the distribution of body fat and waist circumference also play an important role. Use our waist-hip ratio calculator to find out the distribution of your body fat.
How to achieve your staggered goal
Start by estimating how much energy you need in order to lose weight slowly using the energy requirement calculator.
- Use the energy requirement calculator to check your calorie requirements on the basis of your personal data. A value will be displayed on the screen, e.g. 2,500 kcal, which shows the number of calories you should be eating in your current situation to maintain your body weight.
- To lose 1 kilo a week, you need to cut out around 7,000 kcal a week. Across the entire week, this is about 1,000 kcal per day less than the calculated requirement. In our example, this results in an energy intake of approx. 2,500 – 1,000 = 1,500 kcal per day.
- Please keep in mind: If our example calculation results in a value of less than 1,200 kcal per day, you should nevertheless avoid eating less than 1,200 kcal a day. If your energy intake is lower than this, it can be difficult to feel truly full and obtain all required nutrients in sufficient volumes. Your metabolism will also adjust to the very low energy intake – increasing the risk of a “yo-yo effect”.
In addition to the energy requirement calculator, the Nestlé diet coach is another great way to measure your energy intake and calculate it more accurately. The Nestlé diet coach is based on a calculation system which not only takes your body weight and typical exercise into account, but also takes your target weight into account. It can therefore provide you with an individual recommendation for your energy intake. Our diet coach will also help you to make an eating plan with lots of recipes for delicious, low-calorie meals. You will see how full you can feel on only 1,500 kcal a day and do not need to go hungry. As soon as you have achieved your goals with the Nestlé diet coach, you can gradually increase the amount of calories you eat, so that you maintain your target weight in the long term. Use the Nutrition Pyramid as a guide when choosing types of food. The pyramid shows you the priority you should give different food groups within the scope of a balanced diet. Tip: If you do any additional sporting activities, you will lose weight more quickly and it will be easier for you to maintain your ideal weight. Our calorie consumption calculator will tell you how many extra calories you burn during various physical activities. The article “Fun from sports – even if you are overweight” shows how fun getting active can be, even if you are carrying a few extra kilos. And we have some fitness recommendations for you in our diet coach: simply set yourself an exercise target, choose your favourite sport and the coach will support you in achieving your goal within a month.
Keep an eye on your eating habits
Find out when and why you eat too much. And consider why you reach for food which is not so figure-friendly. Bad habits can be discovered easily by keeping a food diary. Read how to keep such a diary in our article. Also ensure that you are not eating too little and, most importantly, are eating the right kinds of food.
Avoid a lack of sleep.
Sleep will play a vital role during your weight-loss journey. An American study* has shown: Those who sleep less are more likely to be overweight. The researchers in the study believe that a lack of sleep can cause hormonal imbalance. The concentration of the appetite hormone leptin falls, resulting in a constant feeling of hunger. Metabolism is also negatively affected by extreme tiredness, which is why it takes longer to feel full. You should therefore always ensure you get enough sleep if you are trying to lose weight. You can then start the day refreshed. Do you sometimes have trouble falling asleep? Take a look at our article Well-rested: The best tips for healthy sleep – describing important conditions required for a good night of sleep.
Do not give up, but motivate yourself
It is important that you do not throw in the towel if your inner weakness is stronger than your will-power from time to time. Simply move on towards your goal. And think about how you can motivate yourself to keep going. Maybe you need some peer support? Chat with others in the Nestlé diet studio forum. Support from others with the same goals, from among your friends or maybe a diet club, can often help. Don’t forget to reward yourself when you make some progress towards your target weight. This does not necessarily need to be a large ice cream and extra whipped cream – how about that pair of trousers in your favourite boutique which keep catching your eye? Or you might prefer a new CD, a massage or a visit to the spa?
Relaxation helps you to lose weight
If you have noticed that you tend to reach for food when you feel stressed, find another outlet for your stress. Use relaxation methods such as massage or yoga to deal with stress more effectively.
Avoid ravenous hunger attacks:
You must have experienced them: You are starving and nothing can stop you from eating something now. You can deliberately avoid such situations in the future. For example, certain types of food and regular meals can help us to keep feeling fuller for longer and avoid pangs of hunger. However, if you still feel hungry, a glass of water, a piece of low-calorie fruit or some raw vegetables are enough to keep your stomach happy until the next mealtime. More about hunger and appetite is available in the articles “The best stomach-fillers and hunger-stoppers” and “Hunger and appetite: the subtle difference”. *Integrative Cardiac Health Project, Walter Reed Medical Center Washington