Easy Weight Loss: A Professor Reveals What to Eat for Breakfast, Lunch, and Dinner

To lose weight long term, it's important to focus on both exercise and diet. Ingo Froböse, an expert in sports and fitness, explains how to get rid of stubborn belly fat and avoid the yo-yo effect.

While many theories exist, the main reason for belly fat is excess calorie intake. When we eat more than we burn, the body stores the excess as fat around the belly, hips, and thighs. This biological mechanism helped our ancestors survive famine, but today, it requires self control to manage. In a world full of temptation, it can be a challenge to stay slim.

To reduce belly fat, you need a targeted strategy:

• Incorporate movement into your daily life: avoid elevators, walk or bike when possible.
• Engage in regular endurance sports: walking, jogging, cycling, or swimming, aim for 2-3 sessions per week.
• Boost your metabolism with strength training: 2-3 sessions of at least 30 minutes each week.

This activity mix will help you lose unwanted fat. Choose activities you enjoy to stay motivated.

How important is diet in weight loss?

When it comes to weight loss, diet plays a key role. It's essential to align food intake with your lifestyle and energy needs:

• Morning: A breakfast rich in carbs and nutrients provides energy for the day.
• Midday: Focus on nutrient-rich meals with vegetables, proteins, and some carbs.
• Evening: Include protein at dinner to support your body's repair processes during sleep.

Avoid snacks to give your body time to digest and regulate blood sugar. Drink plenty of water and follow your body's natural rhythms. Proteins are vital for metabolism and should be a dietary focus. If you have a craving for sweets, indulge right after lunch when your body can best process the extra calories.

How to avoid the yo-yo effect and maintain your new weight?

To maintain weight loss, adopt a healthy lifestyle long term. Rapid weight loss slows metabolism, leading to quick regain. Instead, gradual weight loss through sustainable changes helps keep it off.

Does stress affect weight loss?

Research shows that fat tissue produces hormones that influence metabolism. Stress, especially cortisol, can slow fat loss and increase hunger, leading to cravings for sugary or carb rich foods. To manage stress and support weight loss, incorporate physical activity, like evening walks or weekend hikes, to clear your mind.