Optimize your body weight

The formula for optimizing body weight is as follows: Body weight = 0.9 x (height - 100), measured in "kg" resp. "cm". Diets are useless for weight loss because of the rebound effect.

There are three simple rules to follow.

Suppress your appetite

• A glass of water half an hour before eating fills and stretches the stomach and makes you feel full.

• Fruit and vegetables are a "must" on the menu for many reasons. They have a positive effect on body weight due to sweeteners that reduce the desire for chocolate and sweets.

• The "happiness hormone" serotonin also has an appetite-suppressing effect. Its production requires the essential amino acid tryptophan, which can be supplied to the body through proteins and through dietary supplements in the winter months.

Always keep moving

An equalized energy balance is maintained by the amount of food you eat and the amount of energy you burn. Burning energy can be boosted by plenty of exercise in everyday life and in sports units. Energy is not only metabolised during the exercise phase, but also afterwards through fat-burning enzymes that are released by the body during the exercise phases. Endurance sports such as running, cycling, or swing-walking on the mini trampoline are ideal.

Avoid dietary fats and white pastries

You can reduce your body weight by avoiding fatty foods and unhealthy pastries:

• 15 grams of dietary fat per day is enough. Unfortunately, the diet now contains more than twice as much dietary fat, both visible and invisible fats (such as in sausage spreads, cold cuts, and salami).

• Avoid white bread, white sandwiches and pastries made from white flour, as these contain short-chain carbohydrates, which are metabolised into fat when consumed in excess and further stimulate the appetite. Wholemeal bread and wholemeal biscuits are better.