Lose weight: Lose weight, tips & interviews – Experiences

Losing weight, calculating calories, eating healthily and getting enough exercise – that sounds easy! Step 1: Motivation, check! You want to lose weight and don’t know where to start? Don’t worry, the first step is often the most difficult, but also the most important. With a combination of conscious nutrition, more exercise and simple tricks, you can achieve your goal. Find out here how to get started and stick with it in the long term with our weight loss tips for 2025!

Lose weight: The first step counts

The path to your desired weight starts with a clear goal. Set yourself realistic expectations and divide your big goal into smaller stages. It is important not to want to change everything immediately. Small changes that you can integrate into your everyday life make a big difference.

As always first:

5 facts about losing weight

5 facts about losing weight that you may not have heard yet!

1. Muscles burn calories – The more muscle you have, the higher your basal metabolic rate, even at rest.
2. Sleep affects your weight – Less than seven hours of sleep can promote cravings and weight gain.
3. Water as a fat burner – Drinking water before every meal increases calorie consumption and reduces calorie intake.
4. Stress makes you fat – Chronic stress increases cortisol, which promotes fat accumulation, especially on the stomach.
5. Weight fluctuates daily – changes due to water, salt or hormones are normal, so focus on the long-term trend.

Why the first step is so crucial

The road to your dream figure is long, but it’s worth it! Losing weight often fails because the beginning seems too complicated. Start with a simple task, such as going for a ten-minute walk every day or planning your meals more consciously. This is exactly where the key lies:

“Just start and keep at it.”

Even small habits, such as drinking water instead of sugary drinks, can make a difference. A minimalist diet – using only the foods you really need – also helps you to keep track of your diet and avoid stress. You can find more tips on this here in the interview with Spiegel bestselling author Luke Jaque-Rodney.

Bring more movement into your everyday life

Exercise is an essential part of losing weight. You don’t have to join a gym straight away – small changes in your everyday life are often enough to see the first results.

Calculate basal metabolic rate free of charge

With our free basal metabolic rate calculator, you can quickly find out how many calories your body needs every day. This value helps you to adjust your diet plan, regardless of whether you want to lose, gain or maintain your weight. Simply enter your age, weight, height and gender and get started!

Calculate your basal metabolic rate free of charge & online

The best tips for more exercise

• Start with a daily walk – just 30 minutes a day can help.
• Take the stairs instead of the elevator or deliberately park your car further away.
• Find a sport that you enjoy – whether it’s yoga, dancing or cycling, there are many options.

For long-term success, it is important to develop a routine. Fitness expert René also recommends preparing your meals in advance to help you cope with stressful days. Read his best meal prep ideas here.

Healthy eating: fewer calories, more quality

Losing weight only works if you eat fewer calories than you consume. But that doesn’t mean you have to starve yourself. A balanced diet that fills you up and still saves calories is the key.

• 40+ Diets (external on doktorfy.de)

How to change your diet

Start by replacing high-calorie foods with healthier alternatives. Focus on fresh vegetables, high-quality protein sources such as chicken or tofu and healthy fats from nuts or avocado. Plan your meals in advance to avoid unhealthy snacks. An easy place to start is with low-calorie recipes that are still tasty and filling, such as these fitness recipes.

Tips for everyday life

• Eat smaller portions and use smaller plates.
• Avoid highly processed foods and cook fresh as often as possible.
• Drink enough water – we often confuse thirst with hunger.

If you’re looking for inspiration for healthy snacks, you might be interested in these ideas: healthy snacks and to-go products.

Alternatives: WeightWatchers, Ozempic & Co.

For people who find it difficult to lose weight through diet and exercise alone, communities such as WeightWatchers can be an option.

Medication such as Ozempic is another option. This prescription medication supports weight loss by reducing the feeling of hunger and regulating blood sugar levels. However, you should only use such alternatives after consulting a doctor. Ozempic and similar medications (such as Wegovy or Mounjaro) should always be part of a comprehensive approach that includes a healthy diet and regular exercise.

What do I recommend? The healthy way, method “FDH” (eat half) + more exercise, that saves money and you experience more = winwin! With or without aids, during the weight loss process but also afterwards: stick with it!

Keep at it: Motivation and mindset

Losing weight is not a sprint, but a marathon. Setbacks are part of it, but they are no reason to give up. With the right attitude, you can be successful in the long term.

How to stay motivated

Set yourself small, achievable goals and reward yourself for success. Keep a food diary or track your progress with an app. To stay motivated, you can also train and cook together with friends or family. Exercise, nutrition, healthy awareness, that’s all you need if you’re motivated.

My tip: enjoy the process! Find joy in exercise and discover healthy foods that you enjoy. Losing weight shouldn’t just be a goal, but a journey to a healthier lifestyle.

Your path to a healthier life

The path to losing weight starts with the first step. Whether you start with more exercise, a healthy diet or both – the important thing is that you get started. Stick to realistic goals, find a routine that suits you and don’t let setbacks discourage you. You can do it!

Step 1: Calculate your calorie requirement

Do you already know our weight loss calculator? Food, calories, calorie requirement, BMI & Co.

• Weight loss calculator