Weight Loss Guide: A Comprehensive Strategy for Effective Fat Loss

If you look around, you'll find plenty of "expert advice" on weight loss and fat burning – but most of it isn't very useful. There are no tricks for quick weight loss, but it doesn't have to be complicated either. That's why we've summarized all the important points for you here. Welcome to our ultimate guide to weight loss.

Define Your Weight Loss Goal

The first step is to define your goal. Most people say they want to lose weight – but what does that actually mean? If you don't drink water for several hours, you'll definitely lose weight, but it will come right back when you rehydrate.

When we talk about weight loss, our true goal is usually to reduce body fat.

How to Lose Fat Effectively

Fundamentally, to lose or burn fat, you need to consume fewer calories than your body uses. If your body doesn't get enough calories for energy conversion, it first uses the energy stored as glycogen in your muscles and then taps into your fat reserves. We recommend aiming for a fat loss of 0.3 kilograms per week as losing more can be very challenging. Here are the numbers to consider:

• To lose about 0.3 kilograms of fat per week, you need to maintain a daily deficit of approximately 385 kcal.
• To lose around 1 kilogram of fat per week, you'd need to achieve a daily deficit of 1000 kcal (this is very difficult and not recommended).

Calculating Your Daily Calorie Needs

The amount of calories you need depends on your gender, age, height, weight, and activity level. You can determine your daily calorie requirement with a calorie calculator. However, it's important to note that these calculators provide only estimates and are never 100% accurate. Use the calculated value as a starting point and test it for a week. Depending on how your weight changes over the week, you can adjust your calorie intake up or down. Then subtract 385 kcal to lose about 0.3 kilograms per week.

How to Count Calories Accurately

Most food labels today indicate the calorie content, so you can add everything up throughout the day. There are also various calorie counting apps that can help you. For example, MyFitnessPal helps you keep track of the calories you consume throughout the day, making calorie counting a bit easier.

If you want to get an idea of how many calories you need and what your requirement is if you want to lose (or gain) weight, a calorie calculator is the right tool for you.

If your calorie intake exceeds your body's needs, the excess energy is either stored as fat or, with the right impulses, used for muscle building. If your calorie intake is below your total daily energy expenditure (TDEE), fat is burned. If it matches your TDEE, your body weight remains stable.

The Rule of Thumb for Weight Management:

• Maintain your weight: Consume your TDEE.
• Gain weight: Eat about 350 kcal above your TDEE.
• Lose weight: Stay about 350 kcal below your TDEE.

That's all there is to it. Half a kilogram of fat is roughly equivalent to 3500 kcal, which you burn in about ten days with a daily deficit of 350 kcal. If you're aiming for weight gain, it works the other way around.

What Foods Should I Eat for Weight Loss?

Regardless of what you eat, you should definitely get all the essential nutrients to stay healthy.

Your body needs balanced amounts of protein, fat (remember: it's not fat that makes us gain weight but a calorie surplus), and carbohydrates as well as all 26 essential vitamins and minerals.

What Should I Drink?

You should consume plenty of fluids every day (at least seven or eight glasses). This can be in the form of water, tea, coffee, green tea, diet sodas, or sugar-free drinks. But not all drinks are the same...

What Should I Avoid? (Sugar and Alcohol)

This probably isn't news to you, but we believe you should avoid sugary drinks and foods. It can be hard to resist, but sugar doesn't satiate and is also addictive. When you eat sugar, you quickly feel hungry and crave more. So it's best to avoid it altogether. We know that giving up sugar is difficult, which is why we've created our SUPRIVA Flavour Powder as the perfect solution for preparing or baking low-calorie sweet treats.

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Alcohol can also be addictive and contains a lot of sugar. A small beer (0.33 l) contains about 120 kcal. Five of these amount to 600 kcal, about 25% of an average man's total calorie requirement. These are so-called empty calories (mostly sugar), which provide no additional nutrients. Of course, you can occasionally enjoy an alcoholic drink, but remember to add the calorie content to your daily intake.

Weight Loss – In a Nutshell

• Calories matter, so pay attention to your diet. If you consume 385 kcal less each day than you burn, you'll lose about 0.3 kilograms per week.
• Ensure your diet includes all essential nutrients. Your health is more important than the number on the scale.
• The best diet is the one you can maintain in the long term. No diet is perfect, but one might be perfect for you.
• Optimal health goes beyond diet. Make sure you get enough good sleep, reduce stress, and drink plenty of fluids.
• Patience is key. It will take at least four months to lose four kilograms. For eight kilograms, it will take at least eight months. There is no quick fix; weight loss is a marathon, not a sprint.
• Consistency is crucial. Starving yourself for two days and then overeating won't work. Develop a routine; it makes everything a bit easier.
• Avoid empty calories. Say goodbye to sugary drinks (soda, alcohol, etc.) and stick to water, black tea, coffee, etc. With our Flavour Powder, you can sweeten your tea or coffee to your liking without feeling like you're cutting calories – all while enjoying full flavor without compromise.