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Dietitian Lukas Nikolova from the prestigious Hill Clinic revealed what he tells his clients who come to him asking for help with losing weight. They pay for this advice, but for you it is completely free!
Not everyone can exercise. And the biggest mistake is that people suddenly get the idea they need to lose weight, even though they have hardly moved for years. Such a sudden increase in activity is an enormous strain on the joints and the entire musculoskeletal system. If you want to start exercising more intensively, always consult a specialist first to see whether it won’t harm you even more.
I recommend to my clients that during the first week they forget about fitness
Spend at least 20 minutes each day walking continuously (ideally faster, but always in a way your joints can handle).
This method literally awakens your metabolism. It is a safe and incredibly effective solution.
I do not endorse diets that torment your body for a week or two with only one type of food. It’s enough to change just a few things in your diet and it can wonderfully help your digestion. This way you can get rid of a lot of stored fat and prevent the body from storing it.
And one more important thing that people often ignore – salt and excessive salting during weight loss are as much an enemy as sugar and excessive consumption of sweet treats.
Follow these meal combinations.
Meal plan for the week:
Breakfast variations (the most important meal of the day):
- Oat flakes with nuts, a little vanilla and raisins – ideally without milk, butter or honey. You can soak the raisins in hot water before eating; they will swell and become even sweeter.
- Scrambled eggs with vegetables; you can use vegetable oil for preparation, but in as small an amount as possible and ideally olive oil.
- You can also enjoy baked goods for breakfast, but swap traditional sourdough bread for unleavened bread – for example Irish bread. Have it with chicken, low-fat quark (instead of cheese; if cheese, choose a lower-fat variety) and tomatoes.
- Cut down on your coffee consumption too. Once a week you can allow yourself more cups; for the rest of the week it’s good to avoid it, or have only one cup.
- Healthy pancakes without flour and sugar – replace the flour with ground oats, mix them with low-fat quark, an egg and a mashed banana. Instead of frying them, prepare them in the oven.
- You can prepare crepes the same way; instead of flour choose oats. Cook them in a pan that you first rub with a halved potato — the pancakes won’t burn even without fat.
For lunch:
- Rice is an excellent ingredient, rich in carbohydrates, vitamins and energy. Brown rice is the best; you can have it with chicken sauté, season with soy sauce and pepper instead of salt.
- Braised cabbage with beef.
- Buckwheat is also an excellent side dish if you want to lose weight. Mix it with vegetables sautéed in garlic and a bit of hard cheese.
- Risotto with peas and tuna, or alternatively chicken.
- Whole grain pasta with chicken, olives and tomatoes.
- Cabbage leaves stuffed with minced meat and rice – without additional side dishes.
Snack variations:
- A cup of fruit.
- Baked apples with quark.
- Unleavened bread and tzatziki sauce.
- Oat flakes with grated carrot and apple.
- Low-fat quark with coconut.
- Low-fat quark with a little honey and tart fruit.
For dinner:
- Chicken and fresh vegetable salad, drizzled with olive oil.
- Unleavened bread with mozzarella, turkey ham and tomato.
- Roasted chicken sautéed with peas and tomatoes.
- Trout baked in butter with vegetables.
- Salad with nuts and a light yogurt dressing.
- Variations of cabbage salads, but without mayonnaise – replace it with yogurt, or with lower-fat sour cream.
It is also important that you never overeat, even with healthy food.
I advise my clients to always take at least 15-20 minutes for a meal, never eat in front of the computer or TV, and if possible, play classical music while dining. It has been proven that with it a person eats more slowly, enjoys the food more and is less likely to overeat.
