Healthy weight loss – How to lose weight sustainably and without the yo-yo effect

Who hasn't seen, heard, and read about it a hundred times: diets that promise you can quickly lose several kilos "healthily"—ideally without any yo-yo effect. From low-carb to cabbage soup, each one is supposed to work better than the last.

If you've already tried one or more of these methods, you've probably noticed that they're not really practical for everyday life. You put in the effort for a few weeks, give up a lot of things, but it's not a sustainable solution. Often, the lost weight is regained relatively quickly, and the cycle starts all over again.

The key to breaking this cycle lies in eating in a way that is designed for long-term health and, above all, sustainable. But how can you lose weight healthily ? What exactly does that mean, and why are there so many diet plans?

First, the basics: How does one actually lose weight?

Before we ask ourselves, " How do I lose weight healthily ?", we should first look at how weight loss actually works. In short: if you consume less than you burn, your body breaks down . This might sound paradoxical at first, because if you put less fuel in a car than you need for the journey, it won't go anywhere; therefore, you should put in more.

In contrast, the human body has an advantage: it has reserves that it can use when needed by converting them, thus essentially generating more fuel. And where something is taken away to be burned elsewhere, there is less of it, so you lose weight.

But how exactly does it work? Calories are a unit of measurement for energy . Everything you eat provides your body with calories – whether it's bread, fruit, or chocolate. You need a certain amount of energy every day to perform all your basic functions – this is called your basal metabolic rate . However, this only describes your resting state. Any activity beyond this – from walking to sports – increases your calorie consumption.

If you consume fewer calories than you burn, your body will draw on its reserves to meet its energy needs and maintain all essential bodily functions. It would be disastrous if digestion, respiration, or other vital processes suddenly stopped simply because you ate less or exercised less one day.

Biology is always geared towards survival, and to overcome crises, we are able to create a kind of bridging energy from reserves (like an emergency generator). Weight gain, of course, works in the opposite way: If you consume more energy than needed, the excess is stored as fat . While this may annoy us, especially when it comes to the scales, the body is thus creating a safety net for lean times.

What does healthy weight loss mean?

It sounds simple at first: eat less than your body burns and you'll lose weight. But when it comes to weight loss, this "less" needs to be carefully considered. Imagine drastically reducing your food intake from one day to the next – your body would go into emergency mode and try to build up reserves as soon as you start eating more again.

This is exactly what happens with crash diets, which force an excessively large calorie deficit. The metabolism slows down , and instead of losing fat, the body protects itself by trying to hold onto every calorie. The result: the yo-yo effect.

Losing weight quickly and healthily – these two things don't go together. If you lose weight quickly, your body doesn't have time to adjust to the changes – it's more about a short-term reaction than a sustainable transformation. Losing weight healthily means giving your body time to adapt to the new energy level without switching into "starvation mode."

Calorie reduction should be gradual so you don't go hungry. The goal is to balance your energy expenditure and diet to achieve lasting weight loss without stressing your metabolism.

Speaking of stress: Did you know that stress increases cortisol levels ? This hormone can not only make losing weight more difficult, but it can also cause the body to retain weight. Crash diets and strict programs trigger exactly this kind of stress, which means that you often end up sabotaging yourself by trying to lose weight too quickly.

Healthy and sustainable weight loss always go hand in hand.

Healthy weight loss and long-term success go hand in hand . Why? Because the body needs time to adapt to changes. When you lose weight slowly and steadily, your metabolism gradually adjusts to the new energy level without going into "starvation mode."

Diets that promise rapid weight loss often trigger the body's defense mechanisms, leading to cravings and weight gain in the long run. If they do show short-term, quick results, these are usually water and muscle mass that can be easily shed, not the fat deposits one actually wants to reduce.

Long-term thinking is also key to developing healthy habits . Rapid weight-loss programs are often unsustainable in the long run. They demand too much deprivation and too many restrictions. However, if you gradually integrate changes to your eating and exercise habits, it will be easier to maintain them in the long term. Healthy weight loss, therefore, doesn't mean striving for a quick goal, but rather giving your body the time to adjust to a new, sustainable balance.

Long-term weight loss also prevents the dreaded yo-yo effect, as the gradual weight loss makes it easier to maintain your new weight. Your metabolism remains stable, and you avoid the physical and mental strain often associated with extreme diets. This way, the focus remains not only on weight loss but also on building a healthier, sustainable lifestyle.

Why diets don't work for everyone

Diets don't work the same for everyone – and the reason often lies in individual metabolism. Each person has their own metabolic type, which determines how well the body processes nutrients and burns energy. For example, some people with a fast metabolism process carbohydrates and fats quickly and store less fat. They often don't gain weight easily but have difficulty maintaining it. A slow metabolism, on the other hand, tends to burn calories more slowly, which makes it easier to store fat – these people gain weight more quickly, even with a low calorie intake.

There is also the energy-based metabolism , which responds well to intense exertion such as weight training. These people build muscle quickly, while others – with an endurance-based metabolism – perform better primarily in endurance sports like running or cycling and are designed for long periods of exertion.

These differences demonstrate why a "one-size-fits-all" approach to dieting doesn't work. A diet that's optimal for one metabolic type can be ineffective or even counterproductive for another. It's therefore crucial to know your own metabolism and understand how your body reacts to specific nutrients and types of exercise. Only then can you tailor your dietary changes to be healthy and, most importantly, truly suited to your body, ensuring long-term success.

The key lies in metabolism – or even deeper?

Our metabolism determines how our body processes energy , stores or breaks down fat , and reacts to nutrients . But it's not an isolated system – it's based on our genetics. Your genes determine how efficiently your body functions. They control how well you metabolize fats and carbohydrates, how strongly you react to stress, and how quickly you build muscle.

For example, certain genetic variants in the FTO gene influence how much fat your body stores. People with a specific version of this gene tend to gain weight more easily, while others process the same food without any problems. Another example is the CYP1A2 gene , which regulates caffeine metabolism—it determines whether you tolerate caffeine well or whether it slows down your metabolism. There really is a lot. Interesting facts about DNA – it is literally the building blocks that make you the person you are.

Healthy weight loss therefore also means understanding the genetic basis of your metabolism . By accessing this genetic information, you can specifically adjust your diet and exercise, supporting your body so that it functions effectively without going into "emergency mode." What works for one person might not be the right approach for you. Analyzing your genes can help you discover what the key to healthy weight loss is for your specific metabolism.

Your genes influence what healthy weight loss can mean for you.

Even if you theoretically know how healthy weight loss works, the question remains: How do you best implement it for yourself? What's the right diet for you – balanced, high-protein, or low-fat? A calorie deficit is the cornerstone, but how you achieve it can vary greatly. For some, a high-protein diet works particularly well, while for others, a low-fat diet is more effective.

Why these differences? Your genes influence how your metabolism processes nutrients. Some people process proteins more efficiently, while others achieve better results with a lower-carbohydrate diet. Healthy weight loss, therefore, doesn't just mean eating less, but also figuring out which diet best suits your genetic predisposition.

And this isn't just about nutrition: If you also train, your genetics play a crucial role in how well you build muscle. Some people respond better to endurance training, while others see faster results with strength training. So your genes can tell you whether you should focus on endurance or muscle building to get the most out of your training.

Speaking of sports: Is it possible to lose weight healthily without exercise?

Ideally, we'd like to say that at least two short workouts per week are necessary for healthy weight loss. After all, exercise does so much good for your body—more than just burning calories—that it would be unhealthy not to exercise at all. It keeps you fit, strengthens your heart, and promotes overall well-being. But we have to be honest: if we look at weight loss in isolation, then exercise isn't actually a prerequisite .

The principle of "less consumed than burned" already answers this question. As long as you're in a calorie deficit, your body draws on its reserves. Exercise is more of a wild card in this regard . You burn calories, which significantly increases your energy needs. But be careful: This doesn't mean you should create an even bigger deficit through exercise, because you already know why the "more is better" principle doesn't work. You can eat a little more, because exercise ensures that your metabolism stays running smoothly. It's a win-win situation – you maintain the deficit and can even treat yourself to an extra snack now and then.

The influence of hormones on healthy weight loss

When it comes to healthy weight loss , hormones play a crucial, often underestimated role. They control many bodily processes and influence how efficiently the metabolism functions. One key hormone is insulin , which is responsible for regulating blood sugar levels. When the body develops insulin resistance, as is the case with many overweight individuals, sugar is processed less efficiently and converted into fat. This can not only impair fat burning but also trigger cravings, as your blood sugar levels fluctuate constantly.

Cortisol , the stress hormone, also has a huge influence. When you're under stress, whether from work or an extreme diet, your cortisol levels rise. High levels cause your body to store fat – especially in the abdominal area – which makes losing weight even more difficult. Instead of burning fat reserves, your body prepares for "lean times" and holds onto its stores.

Don't forget thyroid hormones , which regulate your body's basal metabolic rate. If the thyroid isn't functioning optimally, your metabolism slows down, meaning you burn fewer calories – even at rest. This makes losing weight significantly more difficult, even with a calorie deficit.

The interplay of these hormones demonstrates how important it is not to focus solely on calories and exercise when trying to lose weight. If you want to lose weight healthily, this means considering the body holistically and supporting it as gently as possible in compensating for the reduced energy intake, so that it releases its fat reserves "without guilt." If hormones and metabolism are already imbalanced, an additional, unhealthy diet will, in the long run, lead to far more problems than it solves.

Working hand in hand with metabolism and losing weight effectively

Effective weight loss doesn't mean working against your metabolism, but rather supporting it in a targeted way . Every body processes nutrients and energy differently, so it makes little sense to follow a diet that doesn't suit your individual needs. Instead of slowing down or disrupting your metabolism with extreme diets, it's more effective to understand and utilize it. Knowing how your body reacts to specific foods or workouts allows you to stimulate it to burn fat without sacrificing energy or well-being.

By working in harmony with your metabolism, you'll not only reach your goals faster, but above all, in a healthy and sustainable way. For example, a high-protein diet can dramatically boost the metabolism of some people, while others lose weight better with a low-fat diet. Genetic information or metabolic analyses can help you find out what really works for you.

Genetics for success – Healthy weight loss through individual strategies

A look at genetics offers the optimal roadmap: You can finally understand not only why cabbage soup, low-carb, or keto diets never really worked for you, but also how to design your diet most effectively for weight loss. Perhaps your metabolism happens to belong to a type that one of these concepts suits, but you should still keep in mind that it's not about losing weight as quickly as possible. It's much more about not working against your body and forcing it, under unpleasant circumstances, to finally let go of those love handles.

It's not about answering questions like "How many kilograms per week is healthy to lose?" or "How quickly is healthy to lose weight?" just to soothe your conscience by constantly pushing yourself to the absolute limit and trying to pass as "healthy." The healthiest diet is one that doesn't feel like a diet , that isn't tied to a specific timeframe, and that doesn't involve deprivation. Because: Even when losing weight, you can and should eat everything. The real question is, in what quantities?

DNA metabolic tests aren't just a health cheat because they show you the best way to eat to achieve your goals healthily and sustainably, but also which sport you can perfectly combine with it. What good is a protein-rich diet and intense strength training (without all this information) if your metabolism can't process protein well and you tend to struggle with muscle growth? You'd probably struggle, try to force your body, be constantly disappointed and demotivated – and wonder why you're not making progress. This is precisely where our DNA tests come in, like the... NutriCare INFINITY or the WeightLoss VITALITY .

Simply realizing this can help you develop a better understanding of yourself, give yourself more time, and stay motivated. Because with this knowledge, you can finally tailor your path to healthy weight loss so that it truly suits you.

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