Lose weight and build muscle sustainably: The path to a healthy lifestyle

A balanced diet is the basis: and fruit, but above all vegetables!

Photo: Jacopo Maiarelli / unsplash.com

OG.n series: Fit for 2025, ‘Our diet idea 1’ - tested and approved by ourselves.

In a world of excess, where unhealthy habits easily become the norm, it is more important than ever to find a sustainable way to a healthy body. Sustainable weight loss and targeted muscle building are the key to not only staying fit, but also healthy in the long term.The basis for this is a balanced diet: vegetables, fruit, wholemeal products and low-fat protein provide the body with the necessary nutrients and ensure long-lasting satiety.

Processed foods, which are often high in sugar, salt and unhealthy fats, should be avoided. At the same time, conscious portion control helps to keep an eye on calorie intake.Regular exercise is essential to boost the metabolism and increase well-being. Strength training in particular plays a key role here, as it increases the basal metabolic rate and stimulates the body to burn more calories even when at rest. This not only promotes muscle building, but also supports fat burning in the long term.

An active lifestyle with plenty of exercise in everyday life and healthy habits, such as sufficient sleep and effective stress management, round off the path to a healthy life. It is important to set realistic goals and accept setbacks as part of the process. The path to a healthier you is a marathon, not a sprint - but the positive changes are worth it.

The oneglobe.news diet, example no. 1

Here's a suggestion for a more balanced and healthy 2-week diet that can achieve sustainable results without the risks of extreme dieting. This diet is designed to moderately reduce calories while retaining all essential nutrients. It promotes fat loss while helping to maintain muscle mass.

Basic principles:

- Calorie reduction: moderately reduced calorie intake, adapted to individual starting weight and activity level.

- Balanced diet: Each meal contains a combination of proteins, healthy fats and complex carbohydrates.

- Regular meals: 3 main meals and a maximum (!) of 2 snacks per day to keep blood sugar levels stable and avoid cravings.

- Drink plenty of water: At least 2-3 litres of water per day to support the metabolism and hydrate the body.

- No extreme restrictions: All important nutrients (proteins, fats, carbohydrates) are included in the diet.

Very important: If possible, please avoid alcohol completely! That works!

2-week plan:

Week 1

Monday:

- Breakfast: Oatmeal with Greek yoghurt, berries and a teaspoon of linseed

- Snack: 1 apple and 10 almonds

- Lunch: Grilled chicken breast fillet, quinoa and steamed vegetables (e.g. broccoli and carrots)

- Snack: Carrot sticks with hummus

- Dinner: Salmon fillet with oven vegetables (e.g. courgettes, peppers) and a small portion of wholegrain rice

Tuesday:

- Breakfast: Smoothie made from spinach, banana, almond milk and protein powder

- Snack: 1 handful of nuts (e.g. walnuts or almonds)

- Lunch: Wholemeal wrap with turkey breast, lots of vegetables and a teaspoon of avocado cream

- Snack: 1 pear and a hard-boiled egg

- Dinner: Fried tofu with broccoli, capsicum and a small portion of brown rice

Wednesday:

- Breakfast: 2 scrambled eggs with spinach and tomatoes, served with a slice of wholemeal bread

- Snack: Greek yoghurt with half a banana

- Lunch: Lentil salad with vegetables, feta and a tablespoon of olive oil

- Snack: A small handful of berries

- Dinner: Grilled turkey breast with sweet potato mash and steamed broccoli

Thursday:

- Breakfast: Overnight oats with chia seeds, almond milk and berries

- Snack: 1 boiled egg and half an avocado

- Lunch: Grilled fish (e.g. cod) with quinoa and asparagus

- Snack: 1 orange and a few nuts

- Dinner: Vegetable curry with tofu and wholegrain rice

Friday:

- Breakfast: Greek yoghurt with muesli and berries

- Snack: Cucumber slices with hummus

- Lunch: Chicken breast with wholemeal pasta and tomato sauce, served with a mixed salad

- Snack: 1 apple and a teaspoon of peanut butter

- Dinner: Roast prawns with a vegetable stir fry and a small portion of brown rice

Saturday:

- Breakfast: Wholemeal bread with avocado and a fried egg

- Snack: 1 banana and a few nuts

- Lunch: salad with grilled chicken, avocado, chickpeas and a tablespoon of olive oil

- Snack: 1 hard-boiled egg

- Dinner: Baked salmon fillet with jacket potatoes and green asparagus

Sunday:

- Breakfast: Smoothie made from berries, spinach, yoghurt and oatmeal

- Snack: A small handful of nuts

- Lunch: Wholemeal pasta with tomato and vegetable sauce and grilled chicken

- Snack: Carrot and cucumber sticks with guacamole

- Dinner: Vegetable omelette with a slice of wholemeal bread

Week 2

In the second week, you can vary and repeat the meals as you wish to create variety and get all the important nutrients. A day with a slightly higher calorie content (e.g. an extra portion of fruit or a snack) can be included to keep the metabolism active.

Exercise:

- Regular exercise: At least 30 minutes of moderate exercise per day (e.g. brisk walking, swimming or cycling).

- Strength training: 2-3 times a week strength training focussing on large muscle groups (e.g. squats, press-ups, planks) to maintain muscle mass and stimulate the metabolism.

Conclusion:

This diet offers a healthy balance between nutrients and calorie reduction, without extreme restrictions. It supports sustainable weight loss while promoting overall health and well-being. The moderate approach helps to avoid cravings and achieve long-term results.

Disclaimer

Note from the editors:

The diet and health tips presented in this article are for informational purposes only. They are in no way a substitute for medical advice or care. Before starting a diet or a new exercise programme, we strongly recommend that you consult your doctor or a qualified nutritionist. Every person reacts differently to diet and training methods, and what works for one person may harbour health risks for another. The editors accept no liability for any health consequences that may arise from the implementation of the recommendations described here.