Lose weight in 5 simple steps
Weight loss tip 1: Calorie deficit
Your key to success in losing weight
The most important factor for losing weight is and remains consuming fewer calories than you burn. Only when you don't provide your body with enough calories through food can it start tapping into its own reserves.
Lose weight with the calorie calculator
With our calorie calculator, you can quickly and easily calculate your personal calorie needs while dieting - based on your height, weight, body fat percentage, and physical activity in everyday life and during training.
Weight loss tip 2: Track calories
This is how you keep track during your diet
Especially at the beginning of a diet, accurately tracking your calorie intake can be helpful. Tracking apps like MyFitnessPal, Lifesum, and Yazio provide excellent support as you lose weight.
And don't worry, you don't have to count calories forever: this phase ends at the latest when you reach your goal weight. Read on below to find out what happens next.
Weight loss tip 3: Check
For better control
Just as important as the reality check at the beginning of your weight loss journey is checking your weight again after one week - this is the only way to make sure that you have actually lost weight.
If this is not the case, you need to take a closer look at your eating habits and adjust them if necessary. A healthy rate of weight loss is between 0.5 - 1 kg per week.
Weight Loss Tip 4: Weekly Review
The total quantity counts
Did you overdraw your calorie account yesterday? Don’t worry, because when it comes to losing weight, the total amount matters - our bodies don’t calculate in 24-hour cycles!
This means that even if you overindulged one day, you can still achieve your calorie deficit by the end of the week. Simply make up for any calorie indulgences the next day, and you’ll reach your goal with ease.
Weight-Loss Tip 5: Strength Training
The perfect diet partner
To support your diet as successfully as possible, you should definitely plan regular strength training. Why? Strength training not only helps you maintain existing muscle but also helps you build valuable muscle mass.
And since muscle burns more calories than fat, you also increase your basal metabolic rate, which means you burn more calories even at rest and therefore lose weight.
For women: Don’t be afraid of bulky muscles! Strength training won’t make you build excessive muscle; instead, it helps improve your body shape with beautiful, toned muscles and supports healthy weight loss.
Protein requirement
Why protein is so important for losing weight
Alongside carbohydrates and fats, protein is the third macronutrient and serves as a building block for all the cells in your body.
Especially during a diet (calorie deficit), increasing your protein intake offers numerous benefits:
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Protein keeps you feeling full better and for longer than all other macronutrients
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Protein helps build and maintain your muscle mass
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Protein burns extra calories during digestion
So, make sure to meet your protein requirements as consistently as possible. If you find it difficult to do so through regular food, we have numerous delicious and high-quality protein products for you.
Protein sources for weight loss
To meet your daily protein requirements, you can turn to a variety of natural protein sources.
Here you’ll find a more detailed overview of the largest plant-based protein sources:
Plant-based protein sources
What to do when weight loss isn’t going so well?
You can’t always avoid a colleague’s birthday cake or lunch at an Italian restaurant, even while losing weight. But even when life throws a wrench in your (diet) plans, don’t give up right away; simply plan better next time and be prepared.
Plan meals
Be smart - plan your meals! When you decide what you will eat during the day, you are less likely to be tempted to cheat. For example, by taking pre-cooked diet meals to work, you minimize the risk of ordering a high-calorie salami pizza with your colleagues.
Plan for special occasions
There are many special moments in life. If your partner’s birthday is next week or you have a family celebration coming up this weekend, you should plan a few extra calories for that day. That way, you can look forward to the event much more relaxed!
Provide alternatives
Completely giving up your favorite dish during a diet? Not only an absolute nightmare, but also completely unnecessary! With our wide range of light products, you don't have to give up anything while losing weight and can continue to enjoy delicious food.
Common Problems with Losing Weight
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Why am I not losing weight?
If you’re not losing weight, there can be many reasons. First of all, it’s important to start with the basics and check whether you’re actually in a calorie deficit. Track your meals very carefully for a week and see whether you might be consuming more than you think. If you’re a woman, water retention can also occur around your period, but it will go away again.
If you started training at the same time as your diet, it’s also possible that you’ve already built muscle - and muscle is known to weigh more than fat. That’s why it’s important not to rely solely on the scale to track your progress, but to focus mainly on the mirror and a measuring tape.
In rarer cases, more serious problems may be behind it. An underactive thyroid, for example, can slow down the metabolism, which can even lead to weight gain. Allergies can also be the reason for water retention and therefore increased weight; in both cases, the only solution is to see a doctor to clarify the underlying cause.
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Does eating in the evening make you fat?
The weight-loss myth that eating late makes you fat continues to persist. If that were true, a large part of the population in southern Europe would be obese, because people there often eat very late. For weight loss, the only thing that matters is how much you consume throughout the day, not when. So whether you consume most of your calories at dinner or have a more substantial breakfast is entirely up to you - as long as your calorie balance is right at the end of the day, you can eat whenever you want.
Have you already read our blog post about intermittent fasting ?
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Will I lose weight faster with low carb?
Faster: yes. Losing more weight in the long term: no. The low-carb diet, meaning a reduction in carbohydrates, is an extremely popular diet for losing weight quickly. Especially at the beginning of the diet, you can lose a lot of weight quickly, although this is mainly water. However, weight loss eventually slows down, and you have no advantages over another type of diet. What many people consider an advantage, however, is that blood sugar levels remain more stable on a low-carb diet than on a carbohydrate-rich diet, which can help curb cravings. Conversely, reducing carbohydrates can also mean that you have less energy and feel less capable. This can be counterproductive, especially during training. Ultimately, you decide which type of diet suits you best.
Need more food inspiration? Here you will find plenty of recipes that show you how delicious a diet can really be.
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What should I do when I have cravings?
If your blood sugar level drops too quickly, you get cravings. What is meant to ensure our survival from an evolutionary perspective is extremely inconvenient when trying to lose weight - because that is precisely when foods high in fat and sugar are generally off-limits. Of course, it is best not to let cravings arise in the first place. Regular, balanced meals that provide all the macro- and micronutrients are the easiest way to avoid cravings. But what if a craving for something sweet strikes particularly hard? Fortunately, there are plenty of light products from Rocka, which make your life easy and delicious even while dieting.
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How can I avoid the yo-yo effect?
The biggest fear for anyone on a diet is probably falling into the yo-yo trap after losing weight and not only quickly regaining the hard-lost kilos, but ending up with even more kilos than before the diet. Fortunately, the yo-yo effect can be avoided by planning ahead smartly. Anyone who immediately starts consuming their maintenance calories again after a significant calorie deficit will most likely gain weight, as the body is initially overwhelmed by the amount of calories. That is why it is important to increase your calorie intake gradually and maintain many of the good habits you developed while losing weight - in other words, continue consuming enough protein, focus on strength training, incorporate sufficient movement into your daily routine, and reduce stress as much as possible.
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Do I have to exercise to lose weight?
Right off the bat: No, exercise is not absolutely necessary to lose weight successfully. You will always achieve more through a calorie deficit than through a high amount of exercise, because you cannot make up for a poor diet with lots of physical activity.
You should still incorporate exercise into your daily routine, especially while dieting, because you not only burn extra calories and therefore reach your weight-loss goal faster, but are also rewarded with a well-shaped silhouette. Exercise becomes particularly important once you have lost a significant amount of weight and want to tone your body.
Last but not least, strength training helps you significantly boost your calorie burn even when you’re not working out. Since muscle burns more calories than fat, building well-developed muscles helps you achieve a larger calorie deficit by the end of the day - and that’s ultimately what matters when dieting and losing weight.
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Can I specifically lose fat around my stomach?
Maybe. It is currently not entirely clear whether spot fat reduction exists or not - but if it does, it is probably rather minimal. That is why doing tons of crunches will not help you lose belly fat faster - at most, they will strengthen your abdominal muscles. However, if they are covered by a layer of fat, you will not see the six-pack - you still need a calorie reduction and regular strength training for that. This way, even stubborn fat deposits will eventually have no chance!
What happens after the diet?
Now the diet is over and you’ve reached your dream weight - but what happens next?
The keyword is “reverse dieting”. Now that you have lost weight, your body may need fewer calories than before you started losing weight. To avoid gaining weight again, you have two options: either eat less than you did before the diet, or slowly increase your calorie intake.
The advantage here is that, by gradually getting your body used to a higher calorie intake again, you can eventually eat more without gaining weight.
So if you’re happy with your current weight, you should start eating 100 more calories every few days so you don’t overwhelm your metabolism and gain the weight back right away.
The extra energy pays off twice: you’ll not only have more energy for everyday life, but you’ll also be able to push yourself harder during your workouts again. And if you do happen to gain weight again at some point during your slow build-up, you can be sure that you’ve determined your maintenance calories.
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