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How to Lose Excess Weight?

Everyone wants to look good. Losing excess weight can improve both your appearance and your health.

Excess weight increases the risk of cardiovascular disease, cancer, and joint and spinal problems. Let’s look at how you can become healthier and feel more confident in your appearance.

The formula seems simple, but the challenges lie in the details. Let’s take a closer look at each part of the equation.

Nutrition

This is probably the most important part of the equation. The solution may seem obvious: eat less. But if you do it incorrectly, your basal metabolic rate may decrease, along with your mood and energy for physical activity. The balance may shift back toward gaining body fat, while the stress of undereating and a lack of essential nutrients can lead to serious health problems.

When adjusting how much you eat, follow these rules:

The change in how you eat should not be temporary. Instead of following a short-term diet, make lasting changes to your eating habits.
There is no need to cut calories drastically. Make changes gradually rather than shifting the balance too quickly.
Do not reduce calories excessively. To lose weight, it is enough to consume no more than 15–20% fewer calories than your body needs. If you increase your physical activity, you should also increase the amount you eat.
Avoid or sharply reduce sugar and other sweets, including sweetened drinks and packaged juices. Sugar triggers the release of insulin, which directs energy from food into fat cells. Sugar consumption can also disrupt natural appetite regulation, causing us to eat more than we currently need.
Your diet should be balanced. The body needs all essential macro- and micronutrients to function properly. An incomplete diet can disrupt bodily functions and reduce both your basal metabolic rate and physical activity.

A Balanced Diet Should Include the Following Components

Carbohydrates

The main source of energy for every cell in our body. Carbohydrates are often described as “fast” or “slow.” The faster a carbohydrate is absorbed, the more insulin is released into the blood and the more energy may be stored as fat. Fast carbohydrates include sugar, fructose, sports nutrition products such as mass gainers, maltodextrin, and refined baked goods. Preference should be given to slower-digesting carbohydrates, whose energy is mainly used for the body’s current needs. These can be found in cereals, vegetables, fresh fruit, and whole-grain products.

Fats

Essential for human life. Fats help cell membranes function normally and play a direct role in maintaining hormonal health. Moderate fat consumption is necessary. It is often better to eat a product with its normal fat content than a fat-free version with a lot of added sugar for flavor. There are also less healthy fats, particularly trans fats such as those found in some margarines.

Proteins

Needed to repair muscle tissue and build new muscle. Choose easily digested sources of protein such as eggs, poultry, and fermented dairy products.

Fiber

Found in plant-based foods and necessary for normal digestion. It slows the absorption of carbohydrates and can therefore reduce a meal’s glycemic impact.

Vitamins and Minerals

They support the body’s functions at the cellular level. Seasonal fruits and vegetables are rich in vitamins. In winter, sauerkraut and fermented dairy products can be sources of vitamins. Fermented dairy products also contain minerals such as calcium and phosphorus. Their beneficial bacteria can support digestion, metabolism, hormonal balance, and mood.

Water

You should consume about 3 liters of water a day, including water contained in food.

Physical Activity

It seems simple: the more you move, the more calories you burn. But there are other factors to consider. Many people struggle to motivate themselves to exercise.

This is not necessarily due to laziness. Human behavior is influenced to a large extent by hormones. Stress, poor nutrition, and some medical conditions can contribute to hormonal imbalances. In this situation, the body converts almost all the energy obtained from food into fat, leaving little energy for physical activity. Start by trying to reduce stress and get enough sleep. Consult a doctor to rule out hormonal conditions. Reduce or eliminate sweets because they deplete your energy reserves by turning energy into fat.

Increase physical activity gradually. You can start with a moderate-paced walk, then slowly increase the duration and intensity of your workouts.

It is natural for appetite to increase as physical activity increases. Remember that the calorie deficit should not exceed 15–20%. Besides burning calories, exercise helps build muscle. This matters because more muscle can increase your basal metabolic rate. Make sure you consume enough protein to support muscle growth.

Basal Metabolic Rate

Even when we are lying on the sofa, our bodies use energy. For an average person, basal metabolism accounts for more than two-thirds of total energy expenditure.

Basal metabolic rate varies from person to person. It depends on genetics, hormonal balance, the proportion of muscle mass, and physical activity.

The secret to easier weight loss lies in your basal metabolic rate. It is possible to influence this rate, primarily by increasing **muscle mass**. Muscles use energy even at rest, especially while recovering between workouts.

Certain bacteria may also increase basal metabolic rate. **Lactobacillus gasseri** has a positive effect on metabolism, encouraging the body to use more energy at rest. Lactobacilli and bifidobacteria also support digestion and the proper absorption of nutrients.

Eat and Lose Weight

VIVO FIT Yogurt Starter Culture

The FIT Yogurt starter culture contains **Lactobacillus gasseri**, a bacterium that affects metabolism and increases basal metabolic rate. With the starter culture and milk, you can easily make homemade yogurt containing live bacteria. Homemade yogurt is also a source of protein, fatty acids, vitamins, calcium, and phosphorus.

Learn more

Making Homemade Yogurt Is Easy

Making homemade yogurt is easier than it seems. You will need milk, a starter culture, a saucepan, and a large towel.

If you have a yogurt maker or a multicooker, making yogurt is even easier.

Detailed preparation instructions

VIVO Kefir Starter Culture

Drinking **kefir** before bed to lose weight is a good idea. It is a light, low-calorie product containing valuable nutrients that are important for a balanced diet. Getting all the nutrients your body needs is especially important when you are eating less. Homemade kefir is a live product that supports digestion and metabolism.

Learn more

Making Homemade Kefir Is Easy

Making homemade kefir is easy because room temperature is enough for fermentation. Simply add the starter culture directly to the carton of milk and leave it to ferment at room temperature for 20–24 hours.

Detailed preparation instructions