How do I get well without a diet

Lose weight without hunger: Stress-free to a comfortable weight

Lose weight without hunger and without annoying diet plans? This works out!

No fat, no carbohydrates, strict food combining, slim in your sleep - nutritionists are far from agreed on which method leads to lasting success.

What is certain, however, is that small changes, abandoning unhealthy habits, minimal nutrition tips and mindfulness are often enough to lose a few pounds.

It is important to have a positive mindset - so it is best not to put yourself under too much pressure when losing weight.

The following seven tips will support you on the way to a comfortable weight - healthy, long-term and without sacrificing.

1. Lose weight without hunger: Sleep is key

Seven to eight hours of sleep are ideal to keep regeneration processes and the hormones ghrelin, leptin and cortisol in balance.

If the sleep intensity is too weak and the sleep duration is too short, it often leads to the appetite hormone ghrelin and the stress hormone cortisol being released too much. Where, on the other hand, the satiety hormone leptin is not produced enough.

The result: Ghrelin, which is released in the stomach, increases your hunger and inhibits fat metabolism. If there is also a permanently increased cortisol production, the body is constantly under stress.

As a defense mechanism, the fat metabolism is further reduced, regeneration processes weakened, sleep problems intensified and the ability to concentrate worsened.

The hormone leptin, which is formed in the fat cells and signals to the brain that the energy stores are full and that calories can now be burned, is inhibited. So that the signal is continuously sent to the brain that the body is not yet full - you may be snacking a lot more than usual on days with too little sleep.

Our book tip on the subject of hormones: "The secret bosses in the body: How hormones determine our lives and actions" by Dr. med. Berndt Rieger.

2. Dietary fiber, healthy fats and proteins

In order to keep the insulin level constant as far as possible and to stay full longer, the optimal strategy is to consume a lot of vegetables, whole grain products, healthy fats and animal and vegetable proteins.

The German Nutrition Society (DGE) recommends at least 30 grams of fiber per day. They have a positive effect on digestion and intestinal health.

High-fiber foods include flax seeds, chia seeds, oat bran, whole grain products, amaranth, white beans, chickpeas, dried dates or plums.

Healthy fats such as omega-3 fatty acids and proteins are particularly relevant for building muscle. And the more muscle mass you have, the more calories your body will use when resting.

Image gallery: The 20 healthiest snacks for weight loss

3. Move!

Regular exercise in combination with everyday exercise is essential in order to lose weight, maintain weight sustainably and stay healthy. "When we move, our body releases numerous hormones," explains hormone expert Laura van de Vorst to FIT FOR FUN.

Some hormones such as testosterone or Human Growth Hormone (HGH) - the latter are mainly released during intensive interval training - strengthen muscles and bones and can also stimulate fat metabolism.

In addition, the study by a Swedish research team, which appeared in the 'British Journal of Sports', showed that regular, daily exercise (without sport) already has a very positive effect on cardiovascular health, abdominal fat, high blood pressure, blood lipid levels and blood sugar processing affects.

The amazing thing: The result showed that the risk of heart attack fell by 27 percent and the risk of death by a third.

Reading tip

Yes, be careful. Overtraining with insufficient regeneration time or intensive cardio training that lasts longer than 60 minutes lead to cortisol production being over stimulated.

If this condition or this training intensity persists for several weeks, chronic stress is the result. The body switches to a protective function that first shuts down digestion, fat metabolism and libido.

In the long term, chronic stress can lead to weight gain, insomnia, food cravings, gas, and autoimmune diseases.

It is therefore advisable to plan a maximum of three to four training units per week, to indulge in regeneration times of up to two days and to strive for a change between strength training, endurance units and yoga - this is how the weight loss plan works in the long term and healthily.

4. Eat your fill

The biggest mistake in losing weight: not eating too much. A moderate calorie deficit should be between 150 and 300 calories per day in order to lose weight healthily and to exclude a yo-yo effect.

If you aim for a higher deficit of between 800 to 1000 calories daily for several weeks, you could suffer from a nutrient deficiency on the one hand, the bone density and hormone production would change negatively and on the other hand a yo-yo effect would no longer be avoidable.

Hence the recommendation: eat your fill.

And preferably as already described above. Keep your fast food and sugar consumption in moderation - cakes and burgers every day are not part of a balanced, natural diet.

Calculate your total sales to properly plan for a calorie deficit:

5. Drink enough

Without enough fluids, you will not be able to perform vigorous training and risk poor vitality and poor muscle regeneration. The DGE therefore recommends that an adult drink at least 1.5 liters per day.

A better rule of thumb: 4 percent of body weight. For a person with 65 kilograms that is 2.6 liters of fluid.

Drinks such as carbonated and low-sodium water, unsweetened teas, lemon water, so-called infused water, and isotonic sports drinks are best for this. It is best to avoid beverages that provide calories such as juices, sodas, and energy drinks.

Especially if you do a sweaty exercise several times a week and your protein intake is increased, you should ensure that you drink enough fluids - 0.5 to 1 liter can therefore be drunk in addition to the daily recommendation.

Recipe: Infused Water with Cucumber and Mint

6. Eat intuitively without going hungry