Health - How to lose weight

• Nutrition

  • Science of losing weight
  • Protein
  • Fat
  • My diet

• How to lose weight fast?

  • Body recomposition
  • Flatten your stomach

• 6-pack in 6 weeks

  • Whole eggs or egg whites?
  • How fast do you lose muscles without training?
  • Carbs & Proteins

• Psychological tips

  • General state of mind
  • Motivation

• Q&A

  • Calorie-Deficit: Large or small?
  • Low-carb vs. high-carb?
  • Cardio - a lot vs. a little?
  • Shake before training good?
  • Unhealthy eating out?

Nutrition

Science of losing weight

It’s simple: If you establish a calorie deficit you lose weight.

This video of Sascha Huber (in German) explains the science of losing weight perfectly.

Calorie deficit

Compute your necessary calorie supply

What my body normally needs (this calorie intake leads to no weight increase): 2100 Reduce Weight: 1700 or 1600

• 📲 use the app myfitnesspal to count calories.

Protein

How much protein?

• Generally recommended: 0.8 or 1 gramm per kg body weight -> 70g (2 shakes)
• To build muscles: 2 gramm per kg body weight -> 140g

Protein-dense food

TOP protein-dense food:

Medium protein-dense food:

Fat

• Unhealthy: Saturated fatty acids: Butter, Cheese, Fatty meat
• Healthy: Unsaturated fatty acids: Olive oil, Nuts, Avocado

My diet

Breakfast

Muesli:

Lunch

Vegetable stir-fry:

To reduce the calorie content of this meal, here are some suggestions:

1. Reduce the amount of oil: Consider reducing the quantity of Raps Canola Oil used in the meal or using a cooking spray instead. Oil is calorie-dense, so using less can significantly reduce the overall calorie count.
2. Use a lighter cooking method: Instead of sunny-side-up eggs, you could try poaching or boiling them, which requires less oil or fat for cooking.
3. Opt for lean protein sources: While fake meat can be a convenient option, it’s often processed and may have a higher calorie content. Consider incorporating leaner protein sources such as grilled chicken, fish, or tofu, which can be lower in calories.
4. Increase vegetable portions: Vegetables are generally low in calories but high in nutrients. Increasing the proportion of vegetables in the meal can help create a more balanced and satisfying plate while reducing overall calorie intake.
5. Be mindful of sauces and seasonings: Pay attention to the calorie content of sauces, including dark soy sauce, as they can add significant calories. Look for lower-sodium options or consider using herbs, spices, or vinegar to add flavor instead.
6. Monitor portion sizes: Be mindful of portion sizes for the preserved beans, fake meat, and other ingredients. Sometimes smaller portion sizes can still provide flavor and satisfaction while reducing calorie intake.

How to lose weight fast?

Body recomposition

Body recomposition = Reduce weight + gain muscle at the same time.

Read about body recomposition here (in German)

Flatten your stomach

1. Plank as long as you can
2. Reduce stress in your life
3. Water: If you feel hungry down a glass of water
4. Pilates - trains internal and external muscles
5. Eat fiber: Reduces number of calories the stomach absorbes: Cereals, paris, nuts, potatoes, broccolies
6. Cut the carbs - whole grain bread, brown rice, quinoa
7. Go for more walks
8. Fix your posture
9. Eat peanut butter - 2 table spoons of peanut butter is the perfect meal to flatten your belly

6-pack in 6 weeks

Very tough routine:

Training:

Abs Training: 3 days a week Other muscles training: 3 days a week Cardio: 30 min every day - no exceptions

Diet:

Breakfast: Eggs + Outmeal + Apples or Plain Greek Yoghurt with banana on lighter days Lunch: Protein source (chick-breast or veggy patty) with broccoli and assorted vegetables Snack: Small bowl of lentil soup Dinner: Protein source + broccoli and spinach

At week 3 add some calories to diet:

Lunch: 3/4 cups of rice to lunch Dinner: boiled sweet Potato

Ast week 5 abs show but 1 inch body fat still visible

Ab vacuum technique

Body-building Ab vacuum technique:

1. Deep breath in
2. Exhale all your air out
3. Suck in belly button back to your spine (create reverse pressure)
4. Hold your breath until you can’t anymore
5. Every morning: At the beginning do it just for 5-10 sec (3-4 repeptitions - maximum a minute), later hold it for 20 seconds, 30 seconds - you get better and better control and it will become easier for you.
6. You can feel it cramping in lower belly region.
7. You also develop the ability to hold your breath longer

Whole eggs or egg whites?

• Verdict: Eat whole eggs! See this article

How fast do you lose muscles without training?

Video from Sascha Huber

• You can go without training for 3 weeks -> First, not muscles but Glycogen is lost (which binds a lot of water) —> You look like you have less muscles, but you can quickly gain them again.

Carbs & Proteins

• Low carb: Below 130 grams of carbohydrates per day
• Protein: 2.4 grams per kg of body weight —> if you weigh 70kg you should eat 168 grams of protein.

Psychological tips

General state of mind

1. Eat what you really like.
2. Do baby steps
3. Trust the process
4. Don’t see it black or white - you can never be perfect!

Motivation

Sascha Huber macht das richtig gut!

Q&A

Calorie-Deficit: Large or small?

• Proteine zählen. Proteinshake. 2g - vorher mixen?
• 10min / 24h / 48h Muskelaufbau Intervalle.

Low-carb vs. high-carb?

Cardio - a lot vs. a little?

• cannot be too much. If you eat enough protein you’ll still grow muscles.

Shake before training good?

• good for power

Unhealthy eating out?

Tip: Do sports ~1 hour afterwards to utilize the extra energy from the restaurant visit!