Losing weight: The role of diet, exercise and supplements
Weight loss and a healthy lifestyle are topics of high and widespread interest. In our modern society, where seductive temptations and increasingly sedentary lifestyles are omnipresent, losing weight often becomes a challenge and more often leads to frustration. But a simple key to success lies in a balanced combination of diet, exercise and targeted supplements. This requires a conscious lifestyle change, which can succeed especially well through regularity and with achievable (intermediate) goals at the beginning.
Nutrition is the basis
One of the most fundamental pillars of losing weight is nutrition. Our body is literally what we feed to it. A balanced diet with adequate calorie intake is essential. The intake of fresh fruit, vegetables, lean protein and whole grains provides the body with essential nutrients, while unhealthy fats, sugars and processed foods should be limited (1).
The focus should clearly be on a plant-based diet. In addition, sufficient daily drinking is an essential must in order to prepare our metabolism for normal functions and changes (weight loss) in a meaningful way in the first place. A recommended amount for women is 20-30 ml of fluid per kg of body weight, for men it is 30-40 ml of fluid per kg of body weight.
Exercise for the metabolism
Exercise is another crucial component of losing weight. Regular physical activity increases the metabolism, promotes fat burning and increases muscle mass. Cardiovascular exercises such as running, swimming and cycling are effective, but strength training also helps increase basal metabolic rate (2). Daily 30 minutes of moderate exercise daily and light strength training twice a week is the recommended minimum.
Dietary supplements: prebiotics and probiotics
The role of dietary supplements such as prebiotics and probiotics is becoming increasingly important. These microorganisms not only support gut health, but could also help with weight loss. Prebiotics are non-digestible dietary fibres that promote the growth of beneficial gut bacteria. Probiotics are live bacteria that can support healthy gut flora and boost the immune system (3).
It can also be recommended to use dietary supplements. AASAYA immun is a premium quality product containing 17 different bacterial strains, 5 dietary fibres and 12 important vitamins. It offers a valuable supplement for those who want to promote their gut health in a natural way.
Tips to lose weight successfully
Set yourself realistic goals
A long-term approach is more sustainable than crash diets.
Reduce your serving sizes to control calorie intake.
Sufficient fluid intake helps to avoid cravings.
Combine protein, carbohydrates and healthy fats in every meal.
Find activities that are enjoyable to keep you motivated. Move at least 30 minutes a day. minutes.
Sleep and stress management
Adequate sleep and stress management play a very important role in weight regulation (4).
In an increasingly accelerated world where losing weight is often associated with extreme dieting and excessive exercise, it is important to take a holistic approach that can also be implemented through daily rituals. Diet, exercise and targeted supplements together can provide an effective path to achieving a healthy weight.
The information provided here is for informational purposes only and is not a substitute for professional medical advice. Please consult a doctor or nutritionist before making any major changes to your diet.
For more vitality and quality of life
(1) Harvard T.H. Chan School of Public Health. (2019). The Nutrition Source: Healthy Eating Plate.
(2) American Council on Exercise. (2021). Strength Training 101.
(3) Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., ... & Sanders, M. E. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514.
(4) St-Onge, M. P., Grandner, M. A., Brown, D., Conroy, M. B., Jean-Louis, G., Coons, M., ... & Buxton, O. M. (2016). Sleep duration and quality: Impact on lifestyle behaviors and cardiometabolic health: A scientific statement from the American Heart Association. Circulation, 134(18), e367-e386.