Important points should be considered if you want to lose weight.

1. Create a calorie deficit

To lose weight, you need to burn more calories than you consume. This means you should eat fewer calories each day than your body needs to maintain its functions.
A moderate deficit of about 500 calories per day leads to a healthy weight loss of about 0.5 kg per week.

2. Balanced macronutrients

Proteins: Proteins are crucial for maintaining muscle and boosting metabolism. They also make you feel fuller for longer. Look for lean proteins such as chicken, fish, tofu, legumes and low-fat cottage cheese.
Carbohydrates: Choose complex carbohydrates (e.g. whole grains, vegetables, legumes) that are digested more slowly and keep blood sugar levels stable. Avoid simple sugars and highly processed carbohydrates.
Fats: Healthy fats are important for hormone production and general well-being. Choose unsaturated fats from sources such as avocados, nuts, seeds and olive oil. Avoid trans fats and excessive amounts of saturated fats.

3. Portion control

Pay attention to portion sizes, even for healthy foods. Portions that are too large, even for healthy foods, can quickly increase calorie intake.
Use smaller plates or bowls to get the feeling of "more" without overeating.

4. Reduce sugar

Sugary foods and drinks such as soft drinks, sweets and ready meals can provide a lot of calories without satiety.
Replace sugar with healthy alternatives such as fresh fruit or sweeteners in moderation.

5. Increase fiber

Dietary fiber promotes a feeling of satiety and supports digestion. Whole grain products, legumes, fruit and vegetables are rich in fiber.
A diet rich in fiber helps control calorie intake and avoid cravings.

6. Regular meals and snacks

Avoid skipping meals. This can lead to food cravings and slow down your metabolism.
Eat small, balanced meals throughout the day. Healthy snacks like nuts, yogurt or fruit can help keep blood sugar levels stable.

7. Hydration

Drinking enough water is important to support your metabolism and to distinguish hunger from thirst.
Drink a glass of water before each meal to control your appetite.

8. Avoid highly processed foods

Processed foods often contain hidden sugars, unhealthy fats and lots of empty calories. Fresh, unprocessed foods should form the basis of your diet.
Make sure to cook as fresh food as possible and avoid ready-made products.

9. Slow, sustainable changes

Crash diets are rarely sustainable and can have a negative impact on your metabolism in the long term. Instead, you should change your eating habits in the long term to achieve sustainable weight loss.
Small but consistent changes in diet are often more effective than short-term diets.

10. Eat mindfully

Make sure to eat slowly and listen to your hunger pangs. Overeating is often the result of distraction or eating too quickly.
Eat mindfully to enjoy the taste and texture of food rather than just eating out of habit or boredom.

11. Add movement

Although diet is the main factor in losing weight, regular exercise (especially strength training and endurance sports) helps increase calorie burn and prevent muscle loss.

By following these principles, you will create a healthy foundation for sustainable weight loss. It's not just about reducing calories, but also about providing the body with all the necessary nutrients.