THE 12 RULES OF WEIGHT CONTROL
1. Think about how many kilos you want to lose and over what period.
A realistic goal is to lose no more than 1-1.5 kg per week.
Set a start date and keep a weight diary. Measure to the nearest tenth
of a kilogram at the same time each day. Remember that body fat may
decrease even if the scale shows the same number as yesterday, as
muscle mass or water may increase in the meantime.
2. Plan your weekly meals. Always write down at least a week in advance
what you will eat over the next seven days. Avoid fast-absorbing
carbohydrates like sugars and processed foods. These are found in large
quantities in white bread, pastries, soft drinks, potatoes, pasta, chocolate,
candy, and dried fruit. Instead, choose carbohydrates in natural,
fiber-bound forms, which absorb slowly. Examples include oats, rye, whole
grains, buckwheat, bulgur, and quinoa. Pay attention to quantities
and ratios.
3. Avoid all forms of alcohol. If you find yourself in a situation where it
would not be appropriate to refuse alcohol, drink white wine or rosé
diluted with water at least three times.
4. Drink a glass of water before each meal. This will fill your stomach,
and you will be closer to feeling full with less food. Water also
supports kidney function and speeds up the elimination of waste products.
Throughout the day, aim to drink 8 glasses of pure water.
5. Always eat sitting down if you can and preferably in the same spot in your
home at the same time each day. This helps prevent snacking, which can
tempt you during activities like watching TV, reading, or other activities.
6. Prepare your next meal right after finishing your current one. For example,
after lunch, prepare your afternoon snack. Decide on the right portion and
composition while you are full.
7. Give away any ready-made food that does not fit your diet to needy
families. Empty your fridge and stock it with healthy foods. Do not keep
any chocolate, candy, or snacks at home. Buy from markets and eat
plenty of seasonal and locally grown vegetables and fruits.
8. Increase the time and intensity of your everyday physical activity. Think of
it not as exercise but as doing your daily tasks with more physical activity.
Simple examples include always taking the stairs instead of the elevator,
getting off the bus one stop earlier, parking a block away from your
destination, and treating housework as a sport and doing it intensively
(e.g., ironing, vacuuming, taking out the trash, gardening).
9. If possible, join a gym and ask for a workout plan that enhances fat
burning. Gradually increase the intensity of your workouts to avoid injury
or burnout. This is a lifelong program. If you cannot go to the gym,
start walking, jogging, running, swimming, or cycling. Start with five
minutes daily and gradually build up to at least 24 minutes of enjoyable
physical activity daily, but do not spend more than an hour on it. Aim for
at least three sessions a week where you sweat profusely from exercising.
10. Ask your family, friends, and colleagues to help with your weight loss
journey. Ask them not to offer you high-calorie foods, to be patient if you
are sometimes irritable, and to join you in exercising. Find a mentor to
whom you can talk about your problems and who can encourage you
during difficult times. Often, a lack of supportive environment is the
biggest obstacle to a healthy lifestyle.
11. Consume enough fiber-rich foods. I recommend bran and whole grain
foods. Supplement your diet with multivitamins in winter, as our bodies
quickly run out of essential vitamins and trace elements. To maintain
the balance of your gut flora, consume probiotics. The bacteria
in the probiotic contribute to proper digestion and normal bowel function.
Keep in mind that changing eating habits can also alter gut flora,
potentially causing temporary diarrhea, bloating, or constipation.
This condition typically stabilizes quickly.
12. The most important thing is the goal. Imagine yourself at your ideal
weight and associate it with a reward you have been looking forward to
or desiring. This could be a new outfit, a trip, or simply a healthier life.
Find an old photo of yourself when you were satisfied with your weight,
or find a magazine picture of someone you want to resemble and put it
on your fridge with a magnet. Describe your goal in clear and simple terms
and write it down on paper, even several times a day if necessary.
DIETARY FIBER CHART
With adequate fluid intake, fibers pass quickly and relatively easily through the digestive system, aiding its proper function.
A fiber-rich diet can help reduce the risk of obesity, heart disease, and diabetes. Women should aim for at least 21-25 grams of fiber daily, while men should aim for 30-38 grams.
Below is a summary of the fiber content in some common foods. When buying packaged foods, check the nutritional label for fiber content.
Fruits g/100g
apple 3,7
strawberry 1,7
pear 6,2
raspberry 9,1
sour cherry 4,2
peach 3,2
currant 7,8
plum 5,7
grape 5,4
Vegetables g/100g
dry beans 24
green peas 8,76
broccoli 4,1
beetroot 4,24
zucchini 2,4
sweet corn 8,8
chickpeas 19
mushrooms 3,82
sweet potato 3,1
cabbage 2,47
lettuce 2,9
kohlrabi 2,2
cauliflower 2,37
brussels sprouts 4,4
kale 3,18
chinese cabbage 2,98
lentils 19,3
red cabbage 4,54
eggplant 2,58
green pepper 2,25
tomato 1,73
parsnip 7,53
leek 1,7
radish 1,36
yellow peas 23
carrot 3,27
sorrel 5,1
spinach 2,2
asparagus 2,1
pumpkin 2,6
squash 2,4
cucumber 1,9
celery 5,38
green beans 3,03
Nuts and seeds
walnut 9,6
chestnut 2,8
cashew 5,9
almond 12,5
pistachio 10,3
hazelnut 10,2
sunflower seed 8,9
pumpkin seed 9,5
THE 12 RULES OF WEIGHT CONTROL
1. Think about how many kilos you want to lose and over what period. A realistic goal is to lose no more than 1-1.5 kg per week. Set a start date and keep a weight diary. Measure to the nearest tenth of a kilogram at the same time each day. Remember that body fat may decrease even if the scale shows the same number as yesterday, as muscle mass or water may increase in the meantime.
2. Plan your weekly meals. Always write down at least a week in advance what you will eat over the next seven days. Avoid fast-absorbing carbohydrates like sugars and processed foods. These are found in large quantities in white bread, pastries, soft drinks, potatoes, pasta, chocolate, candy, and dried fruit. Instead, choose carbohydrates in natural, fiber-bound forms, which absorb slowly. Examples include oats, rye, whole grains, buckwheat, bulgur, and quinoa. Pay attention to quantities and ratios.
3. Avoid all forms of alcohol. If you find yourself in a situation where it would not be appropriate to refuse alcohol, drink white wine or rosé diluted with water at least three times.
4. Drink a glass of water before each meal. This will fill your stomach, and you will be closer to feeling full with less food. Water also supports kidney function and speeds up the elimination of waste products. Throughout the day, aim to drink 8 glasses of pure water daily.
5. Always eat sitting down if you can and preferably in the same spot in your home at the same time each day. This helps prevent snacking, which can tempt you during activities like watching TV, reading, or other activities.
6. Prepare your next meal right after finishing your current one. For example, after lunch, prepare your afternoon snack. Decide on the right portion and composition while you are full.
7. Give away any ready-made food that does not fit your diet to needy families. Empty your fridge and stock it with healthy foods. Do not keep any chocolate, candy, or snacks at home. Buy from markets and eat plenty of seasonal and locally grown vegetables and fruits.
8. Increase the time and intensity of your everyday physical activity.Think of it not as exercise but as doing your daily tasks with more physical activity. Simple examples include always taking the stairs instead of the elevator, getting off the bus one stop earlier, parking a block away from your destination, and treating housework as a sport and doing it intensively (e.g., ironing, vacuuming, taking out the trash, gardening).
9. If possible, join a gym and ask for a workout plan that enhances fat burning. Gradually increase the intensity of your workouts to avoid injury or burnout. This is a lifelong program. If you cannot go to the gym, start walking, jogging, running, swimming, or cycling. Start with five minutes daily and gradually build up to at least 24 minutes of enjoyable physical activity daily, but do not spend more than an hour on it. Aim for at least three sessions a week where you sweat profusely from exercising.
10. Ask your family, friends, and colleagues to help with your weight loss journey. Ask them not to offer you high-calorie foods, to be patient if you are sometimes irritable, and to join you in exercising. Find a mentor to whom you can talk about your problems and who can encourage you during difficult times. Often, a lack of supportive environment is the biggest obstacle to a healthy lifestyle.
11. Consume enough fiber-rich foods. I recommend bran and whole grain foods. Supplement your diet with multivitamins in winter, as our bodies quickly run out of essential vitamins and trace elements. To maintain the balance of your gut flora, consume probiotics. The bacteria in the probiotic contribute to proper digestion and normal bowel function. Keep in mind that changing eating habits can also alter gut flora, potentially causing temporary diarrhea, bloating, or constipation. This condition typically stabilizes quickly.
12. The most important thing is the goal. Imagine yourself at your ideal weight and associate it with a reward you have been looking forward to or desiring. This could be a new outfit, a trip, or simply a healthier life. Find an old photo of yourself when you were satisfied with your weight, or find a magazine picture of someone you want to resemble and put it on your fridge with a magnet. Describe your goal in clear and simple terms and write it down on paper, even several times a day if necessary.
DIETARY FIBER CHART
With adequate fluid intake, fibers pass quickly and relatively easily through the digestive system, aiding its proper function.
A fiber-rich diet can help reduce the risk of obesity, heart disease, and diabetes. Women should aim for at least 21-25 grams of fiber daily, while men should aim for 30-38 grams.
Below is a summary of the fiber content in some common foods. When buying packaged foods, check the nutritional label for fiber content.
Fruits g/100g
apple 3,7
strawberry 1,7
pear 6,2
raspberry 9,1
sour cherry 4,2
peach 3,2
currant 7,8
plum 5,7
grape 5,4
Vegetables g/100g
dry beans 24
green peas 8,76
broccoli 4,1
beetroot 4,24
zucchini 2,4
sweet corn 8,8
chickpeas 19
mushrooms 3,82
sweet potato 3,1
cabbage 2,47
lettuce 2,9
kohlrabi 2,2
cauliflower 2,37
brussers sprouts 4,4
kale 3,18
chinese cabbage 2,98
lentils 19,3
red cabbage 4,54
padlizsáneggplant 2,58
green pepper 2,25
tomato 1,73
parsnip 7,53
leek 1,7
radish 1,36
yellow peas 23
carrot 3,27
sorrel 5,1
spinach 2,2
asparagus 2,1
pumpkin 2,6
squash 2,4
cucumber 1,9
celery 5,38
green beans 3,03
Nuts and Seeds
walnut 9,6
chestnut 2,8
cashew 5,9
almond 12,5
pistachio 10,3
hazelnut 10,2
sunflower seed 8,9
pumpkin seed 9,5
