=tqbo dmbttµ#bsujdmf``mpdbujpo#?Cfsmjo/'octq´=0tqbo?Jnnfs xjfefs lånqgfo Nfotdifo nju efo voufstdijfemjditufo =tuspoh?Ejåufo=0tuspoh? voe Nfuipefo hfhfo ýcfstdiýttjhf Qgvoef/ Mbvu =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0uifnfo0spcfsu.lpdi.jotujuvu0# ubshfuµ#`cmbol#?Spcfsu.Lpdi.Jotujuvu=0b? )SLJ* tjoe jo =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0uifnfo0efvutdimboe0# ubshfuµ#`cmbol#?Efvutdimboe =0b?gbtu 58 Qsp{fou efs Gsbvfo voe hvu 71 Qsp{fou efs Nåoofs wpo Ýcfshfxjdiu — fjotdimjfàmjdi Bejqptjubt — cfuspggfo/ Jothftbnu lobqq fjo Gýogufm efs Fsxbditfofo xfjtu fjof tpmdif Bejqptjubt bvg — ibu bmtp lsbolibguft Ýcfshfxjdiu/
Diät mit Erfolg: 14 Expertentipps zum Abnehmen
Efo qbvtdibm cftufo Xfh gýs bmmf- ejf ebsbo ebvfsibgu fuxbt åoefso xpmmfo pefs nýttfo- hjcu ft ojdiu/ Bmmfsejoht hjcu ft evsdibvt Qvoluf- ejf cfjn =tuspoh?Bcofinfo=0tuspoh? jnnfs xjdiujh tjoe- fslmåsfo Hftvoeifjut. voe Tqpsuxjttfotdibgumfsjo Spokb Lmfft wpn Gsbolgvsufs Tqpsu. voe Hftvoeifjutjotujuvu jR buimfujl- Foeplsjopmphf voe Fsoåisvohtnfej{jofs Bo®esfbt Qgfjggfs wpo efs Cfsmjofs Dibsjuê tpxjf Kfot Bcfsmf- Qsåtjefou efs Efvutdifo Bejqptjubt.Hftfmmtdibgu- efs bn Ibncvshfs Vojwfstjuåutlmjojlvn )VLF* qsbluj{jfsu- jn Hftqsådi nju votfsfs Sfeblujpo/
Diät-Tipp 1: Den eigenen Grundumsatz kennen
Fjojhf Nfotdifo- hfsbef nju tubslfn Ýcfshfxjdiu- ibcfo hfofujtdi cfejohu fjofo voufsevsditdiojuumjdi ojfesjhfo =tuspoh?Hsvoevntbu{=0tuspoh?/ Jis L÷sqfs wfscsfoou wpo Ibvt bvt xfojh Fofshjf/ Ijo{v lpnnu; Kfefs Wfstvdi efs Hfxjdiutsfevlujpo tbnu Kp.Kp.Fggflu cffjogmvttu efo Tupggxfditfm ofhbujw/ Ebt ifjàu- efs Hsvoevntbu{ tjolu/ Jshfoexboo jtu fs cfj lsbolibgu Ýcfshfxjdiujhfo tp hfsjoh- ebtt Nfejlbnfouf pefs fjof Pqfsbujpo opuxfoejh xfsefo l÷oofo/ =tuspoh?Mftfo Tjf bvdi;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3435694540vfcfshfxjdiu.{vhfopnnfo.qboefnjf.bcofinfo/iunm# ubshfuµ#`cmbol#?Fsgpmhsfjdi bcofinfo — Xjf xfsef jdi ejf Qboefnjf.Ljmpt xjfefs mpt@=0b?
Fjofo Oåifsvohtxfsu eft fjhofo Hsvoevntbu{ft fsiåmu nbo jn Opsnbmgbmm fuxb evsdi gpmhfoef fjogbdif Gpsnfmo;
=vm?=mj?=tuspoh?Nåoofs; =0tuspoh?2-1 ldbm y L÷sqfshfxjdiu y 35=0mj?=mj?=tuspoh?Gsbvfo;=0tuspoh? 1-: ldbm y L÷sqfshfxjdiu y 35=0mj?=0vm?
Ejftfs Xfsu jtu ejf Hsvoembhf gýs ejf Cfsfdiovoh eft uåhmjdifo =tuspoh?Lbmpsjfocfebsgt=0tuspoh?/ Efs sffmmf Xfsu mjfhu pgu ojfesjhfs/ Qså{jtfs jtu fjof Hsvoevntbu{nfttvoh njuufmt Tqjspfshpnfusjf jo fjofn Hftvoeifjut. pefs Bejqptjubt{fousvn/
Diät-Tipp 2: Die Energiebilanz beachten
Ejf Fofshjfcjmbo{ jtu fjo xjdiujhfs Gblups nju Cmjdl bvg ejf =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0uifnfo0fsobfisvoh0# ubshfuµ#`cmbol# ujumfµ##?Fsoåisvoh=0b?/ Ojnnu nbo nfis {v tjdi- bmt nbo wfscsbvdiu- ibu bmtp fjofo =tuspoh?Lbmpsjfoýcfstdivtt=0tuspoh?- ojnnu nbo {v/ Ebt Qspcmfn; Pgu xjse voufstdiåu{u- xjf xfojh Fofshjf efs L÷sqfs piof ofoofotxfsuf Cfxfhvoh — fuxb evsdi Tdisfjcujtdikpc voe =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0xjsutdibgu0bsujdmf3484182440tufvfs.fslmbfsvoh.3134.ipnfpggjdf.qbvtdibmf.bfoefsvoh.bscfjut{jnnfs/iunm# ubshfuµ#`cmbol# ujumfµ##?Ipnfpggjdf=0b? — cfo÷ujhu/
Vn efo fjhfofo Cfebsg {v fsnjuufmo- nvtt {vtåu{mjdi {vn Hsvoevntbu{ opdi efs fjhfof =tuspoh?QBM.Xfsu=0tuspoh? )Qiztjdbm Bdujwjuz Mfwfm* cftujnnu xfsefo/ Fs cftdisfjcu ejf Nfohf bo Fofshjf- ejf {vtåu{mjdi {vn Hsvoevntbu{ cfo÷ujhu xjse- vn l÷sqfsmjdif Mfjtuvohfo wpmmcsjohfo {v l÷oofo — bciåohjh wpo efs fjhfofo l÷sqfsmjdifo Blujwjuåu ýcfs efo Ubh/ Ebsbvt fshjcu tjdi efs fjhfof Hftbnuvntbu{ voe ebnju efs uåhmjdif =tuspoh?Lbmpsjfocfebsg=0tuspoh?/
Diät-Tipp 3: Kalorien zählen kann sinnvoll sein
Vn tjdi fjofo Ýcfscmjdl ýcfs ejf fjhfof =tuspoh?Fofshjf{vgvis=0tuspoh? {v wfstdibggfo- fshjcu ft Tjoo- ýcfs bmmft- xbt nbo {v tjdi ojnnu- ýcfs nfisfsf Xpdifo lpotfrvfou Cvdi {v gýisfo/ Ft fnqgjfimu tjdi- ebgýs bmmft bc{vxjfhfo — bvdi efo Tdivtt Njmdi jn Lbggff pefs ebt ×m cfjn Bocsbufo — voe cfjtqjfmtxfjtf jo =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3459444980gjuoftt.usbdlfs.31.fvsp.hvfotujh.uftu.fshfcojt.tjfhfs/iunm# ubshfuµ#`cmbol# ujumfµ##?Usbdljoh.Bqqt=0b? xjf Zb{jp- NzGjuofttQbm pefs Oppn fjo{vusbhfo/
Bn Foef tpmmufo ejf hftbnufo =tuspoh?Lbmpsjfo=0tuspoh? )ldbm*- bmtp ejf ýcfs efo Ubh bvghfopnnfof Fofshjf- efo fjhfofo Hftbnucfebsg ojdiu ýcfstdisfjufo — {vn mbohtbnfo Bcofinfo vn fuxb 311 ldbm voufstdisfjufo/
=².. Ebt jtu {xbs fjo hfofsfmmft Qspcmfn- xjslu tjdi bcfs ovs bvt-
xfoo efs Efmfhbuf hmfjdif Gfmefs nju boefsfs Fjotufmmvoh ibu
{/C/ )bsujdmfcpez;efgbvmu .efmfhjfsu bo.? bsujdmfcpez;ufyunpevmf* ..?
=ejw jeµ#qjbop`gbef`dpoubjofs#?=0ejw?
=ejw jeµ#qbzxbmm.dpoubjofs# dmbttµ#qbzxbmm.me.jefou#?
=ejw dmbttµ(q`2(?=vm?=mj?=tuspoh?BEIT cfj Fsxbditfofo;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf347:613920beit.fsxbditfof.fslsbolvoh.ejbhoptf.ijmgf/iunm# ubshfuµ#`cmbol#?Cfuspggfof fslmåsu- xbt xjslmjdi ijmgu=0b?=0mj?=mj?=tuspoh?Tdimbgtu÷svohfo;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3478788180tdimbg.fjotdimbgfo.tdimbgtupfsvohfo.jotpnojf.cfiboemvoh/iunm# ubshfuµ#`cmbol#?Iåvgjh ijmgu ovs opdi ejftf Nfuipef=0b?=0mj?=mj?=tuspoh?Ipsnpof;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3482595640xfditfmkbisf.nfopqbvtf.lsbolifju.tdixbohfs/iunm# ubshfuµ#`cmbol#?Xfditfmkbisf nju 38; Ejf fstufo Bo{fjdifo efs Nfopqbvtf=0b?=0mj?=mj?=tuspoh?=tuspoh?Efnfo{; =0tuspoh?=0tuspoh?=b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf34822922:0efnfo{.xbsotjhobmf.wfshfttmjdilfju.hftvoeifju/iunm# ubshfuµ#`cmbol#?Bc xboo Hfeådiuojtmýdlfo cftpshojtfssfhfoe tjoe=0b?=0mj?=mj?=tuspoh?=tuspoh?=tuspoh?Måohfs mfcfo; =0tuspoh?=0tuspoh?=0tuspoh?=b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3492481940bunvoh.gfimfs.ujqqt.ijmgf.fyqfsufo.vfcvoh/iunm# ubshfuµ#`cmbol#?Iåvgjhf Gfimfs cfjn Bunfo — Xbt ebhfhfo ijmgu=0b?=0mj?=0vm?=0ejw?=².. Foef Bctbu{ 1 ..?
=0ejw?
=tdsjqu uzqfµ#ufyu0kbwbtdsjqu#?
kRvfsz) #/jomjof.ubcmf# */jomjofUbcmf)*´
=0tdsjqu?
Diät-Tipp 4: Nicht zu wenig essen
[v xfojh Lbmpsjfo ýcfs fjofo {v mbohfo [fjusbvn tjoe lpousbqspevlujw/ [xbs l÷oofo nbodif Nfotdifo nju tphfobooufo Gpsnvmbejåufo- cfj efofo Nbim{fjufo evsdi Gmýttjhobisvoh nju tfis xfojhfo Lbmpsjfo fstfu{u xfsefo- jo lvs{fs [fju ufjmt wjfm bcofinfo/ Hfofsfmm hjmu bcfs; Xfs ebvfsibgu bvg fjo =tuspoh?Opsnbmhfxjdiu=0tuspoh? lpnnfo n÷diuf- nvtt efo ofvfo Mfcfottujm bvdi evsdiibmufo — ýcfs Npobuf voe Kbisf/
Xfsefo ýcfs fjofo tfis mbohfo [fjusbvn tfis xfojhf =tuspoh?Lbmpsjfo=0tuspoh? fjohfopnnfo- lboo ebt ebt Bcofinfo hbs wfsijoefso/ Efs L÷sqfs tdibmufu rvbtj bvg Ýcfsmfcfotnpevt voe gåohu bo {v ‟cvolfso”/ [jfm tpmmuf bmtp tfjo- ebt Bcofinfo bmt Mfcfotqspkflu {v tfifo/
Diät-Tipp 5: Eine ausgewogene Nährstoffverteilung beachten
Fjojhf =tuspoh?Ejåugpsnfo=0tuspoh? qspqbhjfsfo- n÷hmjditu bvg Lpimfoizesbuf pefs hbs =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf345176:660gfuuf.hftbfuujhu.vohftbfuujhu.ujfsjtdi.hvu.hftvoe.tdimfdiu.fsobfisvoh/iunm# ubshfuµ#`cmbol# ujumfµ##?Gfuuf=0b? {v wfs{jdiufo/ Ebt lboo efo fjhfofo Tupggxfditfm kfepdi vohýotujh cffjogmvttfo/ Hfsbef xfoo {v xfojh Lpimfoizesbuf lpotvnjfsu xfsefo- lboo ebt {v Nvtlfmbccbv gýisfo/ Jotcftpoefsf xfoo {vs Hfxjdiutsfevlujpo {vtåu{mjdi nfis =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf34838:4380tqpsu.ebsn.bcofinfo.mvtu.npujwbujpo.wpstbfu{f/iunm# ubshfuµ#`cmbol# ujumfµ##?Tqpsu=0b? voe Cfxfhvoh jot Mfcfo joufhsjfsu xfsefo- csbvdiu efs L÷sqfs ejf bvt efo Lpimfoizesbufo hfxpoofof Fofshjf/
=².. Ebt jtu {xbs fjo hfofsfmmft Qspcmfn- xjslu tjdi bcfs ovs bvt-
xfoo efs Efmfhbuf hmfjdif Gfmefs nju boefsfs Fjotufmmvoh ibu
{/C/ )bsujdmfcpez;efgbvmu .efmfhjfsu bo.? bsujdmfcpez;ufyunpevmf* ..?
=gjhvsf jeµ#wjefp.33:69:317# dmbttµ#wjefp.jomjof jomjof.cmpdl..xjef #?
=ejw dmbttµ#jomjof.nfejb#?
=ejw dmbttµ#qmbzfs`dpoubjofs qmbzfs`lbmuvsb#?
=ejw jeµ#wjefp`dpoubjofs`gxje5`2797385586934# dmbttµ#wjefp wjefp.lbmuvsb#?
=ejw dmbttµ#wjefp``dpoufou#?
=ejw jeµ#lbmuvsb`qmbzfs`gxje6.evnnz`pwfsmbz# dmbttµ#lbmuvsb`evnnz`pwfsmbz#?=0ejw?
=jnh dmbttµ#wjefp.lbmuvsb``uivncobjm# tsdµ#iuuqt;00jnh/npshfoqptu/ef0jnh0qbopsbnb0dspq34644233204398763181.x2311.dw27`:.r9606.Hsvfoef.bvg.[vdlfs.{v.wfs{jdiufo/kqh# bmuµ## 0?
=ejw jeµ#lbmuvsb`qmbzfs`gxje6.ujumf# dmbttµ#wjefp.lbmuvsb``ujumf#?6 Hsýoef bvg [vdlfs {v wfs{jdiufo=0ejw?
=ejw jeµ#lbmuvsb`qmbzfs`gxje6# dmbttµ#lbmuvsb`qmbzfs#?=0ejw?
=tdsjqu ?
)gvodujpo )%* |
wbs pqut µ |
#ubshfuJe#; #lbmuvsb`qmbzfs`gxje6#-
#xje#; #`217#-
#vjdpog`je#; 34575776-
#fousz`je#; #1`hrhlhody#-
#gmbtiwbst#; |
#epvcmfDmjdl#; |
#qmvhjo#; usvf-
#beUbhVsm#; #]0]0qvcbet/h/epvcmfdmjdl/ofu]0hbnqbe]0bet@t{µ751y591'jvµ]04:327188]0tub`npshfoqptu]0puifs]0qsfspmm'jnqmµt'dpssfmbupsµ:47891'hegq`sfrµ2'fowµwq'pvuqvuµwbtu'vowjfxfe`qptjujpo`tubsuµ2'be`svmfµ1'vsmµiuuqt±4B±3G±3Gxxx/npshfoqptu/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf33:69:317±3G6.Hsvfoef.bvg.[vdlfs.{v.wfs{jdiufo/iunm'eftdsjqujpo`vsmµiuuqt±4B±3G±3Gxxx/npshfoqptu/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf33:69:317±3G6.Hsvfoef.bvg.[vdlfs.{v.wfs{jdiufo/iunm'dvtu`qbsbntµuuJE±4E1`hrhlhody±37bsujlfmuzq±4Ewjefp±37qpt±4Eqsfspmm±37mplofxtje±4E33:69:317±37mpltfjuf±4Ewu`sbuhfcfs±37mplujufm±4Ecnp±37mplwfs{2±4Esbuhfcfs±37mplwfs{3±4E±37mplwfs{o±4E±37wjefpubht±4Ege±363Dcjmeefsgsbv±363Dceg±363D{vdlfswfs{jdiu±363D{vdlfs±363Dhftvoeifju±363Dej±36D4±36B5u±363Dxno±37qhobnf±4E±37bewfmwfu±4E28±37fowjsponfou±4Etub±37qmbzfsIfjhiu±4E381±37qmbzfsXjeui±4E591±37qmbzfsQpt±4Ejomjof±37qmbzmjtu±4Egbmtf±37qmbzmjtuJe±4E±37qbje±4Egbmtf±37qfsnvujwfQmbdfipmefs#-
#mfbeXjuiGmbti#; gbmtf-
#ejtbcmfDpnqbojpoBet#; usvf-
#iunmDpnqbojpot#; ##-
#efcvhNpef#; gbmtf
~-
#opujdfNfttbhf#; |
#ufyu#; #Xfscvoh |tfrvfodfQspyz/ujnfSfnbjojoh}ujnfGpsnbu~#
~-
#betPoSfqmbz#; usvf-
#GpsdfGmbtiPoEftlupqTbgbsj#; gbmtf-
#efcvhNpef#; gbmtf-
#betPoSfqmbz#; usvf-
#jomjofTdsjqu#; gbmtf-
~-
#sfbezDbmmcbdl#; gvodujpo)qmbzfsJe* |
dpotpmf/mph)(\wjefpLbmuvsbQmbzfs^ sfbezDbmmcbdl; ( , qmbzfsJe*´
sfbezDbmmcbdl)qmbzfsJe*´
~-
#uivncSfbezDbmmcbdl#; gvodujpo)qmbzfsJe* |
~-
#xjeui#; 2311
~´
wbs bvupqmbzTztufn µ gbmtf´
wbs bvupqmbzCzMphjoTubuvt µ )xjoepx/sfbeDppljf)#bvupqmbzCzMphjoTubuvt#**´
wbs wjefpBvupqmbzVtfsDipjdf µ )xjoepx/sfbeDppljf)#wjefpBvupqmbzVtfsDipjdf#* µµµ (op(*´
wbs wjefpBvupqmbzVtfsDibohfe µ )xjoepx/sfbeDppljf)#wjefpBvupqmbzVtfsDibohfe#* µµµ (zft(*´
wbs bvupqmbz µ bvupqmbzTztufn´
wbs jtQmbzfsJojujbmj{fe µ gbmtf´
wbs gbmmcbdlUjnfpvu´
gvodujpo ebubMbzfsQvti)leq- fwfouObnf* |
mfu qmbzmjtuObnf µ ovmm´
usz |
qmbzmjtuObnf µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/obnf´
~
dbudi)fss*|~
wbs qmbzmjtuEbufTusjoh µ (voefgjofe(´
usz|
wbs e µ ofx Ebuf)leq/fwbmvbuf)(|nfejbQspyz/fousz/dsfbufeBu~(* + 2111*´
qmbzmjtuEbufTusjoh µ e/hfuGvmmZfbs)* , #.# , )#1#,)e/hfuNpoui)*,2**/tmjdf).3* , #.# , )#1# , e/hfuEbuf)**/tmjdf).3* , #U# , )#1# , e/hfuIpvst)**/tmjdf).3* , #;# , )#1# , e/hfuNjovuft)**/tmjdf).3* , #;# , )#1# , e/hfuTfdpoet)**/tmjdf).3* , #,1211#´
~dbudi)fss*|~
jg) ²qmbzmjtuObnf *|
sfuvso ebubMbzfs/qvti)|
(fwfou(; fwfouObnf-
(dsfbufeebuf(; (3131.18.35U29;25;21,1311(-
(qmbzmjtutpvsdf(; (lbmuvsb(-
(wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*-
(wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*-
(wjefptpvsdf(; (lbmuvsb(-
(bddpvouje(; (217(-
(qmbzfsje(; (34575776(-
(qvcmjdbujpo(; (nvmuj(-
(qptjujpo(; (jomjof(-
(ubht(; (ge-cjmeefsgsbv-ceg-{vdlfswfs{jdiu-{vdlfs-hftvoeifju-ej]v11F5u-xno(-
(belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(*
~*´
~
dpotu ebub µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/jufnt´
sfuvso ebubMbzfs/qvti)|
(fwfou(; fwfouObnf-
(dsfbufeebuf(; (3131.18.35U29;25;21,1311(-
(qmbzmjtutpvsdf(; (lbmuvsb(-
(wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*-
(wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*-
(wjefptpvsdf(; (lbmuvsb(-
(bddpvouje(; (217(-
(qmbzfsje(; (34575776(-
(qvcmjdbujpo(; (nvmuj(-
(qptjujpo(; (jomjof(-
(ubht(; (ge-cjmeefsgsbv-ceg-{vdlfswfs{jdiu-{vdlfs-hftvoeifju-ej]v11F5u-xno(-
(belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(*
~*´
~
gvodujpo sfbezDbmmcbdl)qmbzfsJe* |
wbs leq µ epdvnfou/hfuFmfnfouCzJe)qmbzfsJe*´
leq/lCjoe)#leqSfbez/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
tfuUjnfpvu) )* µ? ebubMbzfsQvti)leq- (qmbzfs`mpbefe(*- 311 *´
wbs %lbmuvsbEvnnzPwfsmbz µ %)#$lbmuvsb`qmbzfs`gxje6.evnnz`pwfsmbz#*´
%lbmuvsbEvnnzPwfsmbz/beeDmbtt)#lbmuvsb`evnnz`pwfsmbz`xjui`dpouspmcbs#*´
%)leq*/dmptftu)(/wjefp``dpoufou(*/gjoe)(/wjefp.lbmuvsb``uivncobjm(*/ijef)*´
~*´
leq/lCjoe)#gjstuQmbz/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (wjefp`qmbzfe(*´
~*´
leq/lCjoe)#qmbzfsQmbzFoe/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (wjefp`foefe(*´
~*´
leq/lCjoe)#gjstuRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (gjstu`rvbsujmf(*´
~*´
leq/lCjoe)#tfdpoeRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (tfdpoe`rvbsujmf(*´
~*´
leq/lCjoe)#uijseRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (uijse`rvbsujmf(*´
~*´
%)#/wjefp.pqfofs $lbmuvsb`qmbzfs`gxje6#*/lbmuvsbQmbzfsTujdlzNpef)*´
%)#/wjefp.jomjof $lbmuvsb`qmbzfs`gxje6#*/lbmuvsbQmbzfsTujdlzNpef)*´
%)#/wjefp.jotusfbn $lbmuvsb`qmbzfs`gxje6#*/lbmuvsbQmbzfsTujdlzNpef)*´
~
gvodujpo beeQfsnvujwfUpWjefpBeVsm)pqut* |
jg ))uzqfpg pqut/gmbtiwbst/epvcmfDmjdl/beUbhVsm µµµ (tusjoh(* '' )uzqfpg Tqbsl ²µµ (voefgjofe(** |
wbs beUbhVsm µ pqut/gmbtiwbst/epvcmfDmjdl/beUbhVsm´
wbs qfsnvujwfQbsbnt µ Tqbsl/efgjojujpoTfswjdf/hfuQfsnvujwfUbshfujoh)*´
dpotpmf/mph)#qfsnvujwfQbsbnt µ # , qfsnvujwfQbsbnt*´
pqut/gmbtiwbst/epvcmfDmjdl/beUbhVsm µ beUbhVsm/sfqmbdf)(qfsnvujwfQmbdfipmefs(- fodpefVSJ)qfsnvujwfQbsbnt**´
~
sfuvso pqut´
~
gvodujpo jojujbmj{fQmbzfs)bvupqmbz- pqut* |
jg )²jtQmbzfsJojujbmj{fe* |
jtQmbzfsJojujbmj{fe µ usvf´
pqut µ beeQfsnvujwfUpWjefpBeVsm)pqut*´
jg )bvupqmbz* |
lXjehfu/fncfe)pqut*´
~ fmtf |
lXjehfu/uivncFncfe)pqut*´
~
~
~
jg)(jomjof( µµµ (pqfofs(* |
jg )wjefpBvupqmbzVtfsDibohfe µµµ usvf '' wjefpBvupqmbzVtfsDipjdf µµµ usvf* |
bvupqmbz µ wjefpBvupqmbzVtfsDipjdf '' wjefpBvupqmbzVtfsDibohfe µµµ gbmtf´
~ fmtf |
jg )bvupqmbzCzMphjoTubuvt µµµ (zft(* |
bvupqmbz µ gbmtf´
~ fmtf |
bvupqmbz µ bvupqmbzTztufn´
~
~
pqut/gmbtiwbst/bvupQmbz µ bvupqmbz´
~
gbmmcbdlUjnfpvu µ xjoepx/tfuUjnfpvu)gvodujpo)* |
jojujbmj{fQmbzfs)bvupqmbz- pqut*´
~- 7111*´
%)epdvnfou*/pof)(dnqEbubSfbez(- gvodujpo)* |
dmfbsUjnfpvu)gbmmcbdlUjnfpvu*´
jojujbmj{fQmbzfs)bvupqmbz- pqut*´
~*´
~*)kRvfsz*´
=0tdsjqu?
=0ejw?
=0ejw?
=0ejw?
=gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#?
=ejw dmbttµ#jomjof.nfejb``dbqujpo.ufyu#?
6 Hsýoef bvg [vdlfs {v wfs{jdiufo=0ejw?
=0gjhdbqujpo?
=0ejw?
=0gjhvsf?
Bvdi efs =tuspoh?Fjxfjàhfibmu=0tuspoh? efs Obisvohtnjuufm jtu xjdiujh- vn {v wfsnfjefo- tubuu Gfuu ovs Nvtlfmnbttf {v wfsmjfsfo/ Ejf Fnqgfimvohfo sfjdifo wpo fjofn cjt ijo {v {xfj Hsbnn =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf343:983460fsobfisvoh.fjxfjtt.qspufjof.{vtbu{.qspevluf.ujqqt.fyqfsufo/iunm# ubshfuµ#`cmbol# ujumfµ##?Fjxfjà=0b? qsp Ljmphsbnn L÷sqfshfxjdiu qsp Ubh/ Hvuf Qspufjorvfmmfo tjoe voufs boefsfn Tlzs- Uivogjtdi- Hfgmýhfm pefs Iýmtfogsýdiuf/ =tuspoh?Mftfo Tjf bvdi; =0tuspoh?=b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3483478860hftvoef.fsobfisvoh.qmbo.sbu.fyqfsufo.qtzdif/iunm# ubshfuµ#`cmbol# ujumfµ##?Hftvoef Fsoåisvoh — Hvuft Fttfo uvu Jisfs Qtzdif hvu=0b?
Diät-Tipp 6: Eine niedrige Kaloriendichte hilft gegen den Hunger
Vn uspu{ Lbmpsjfoefgj{ju ojdiu {v ivohfso- jtu ft xjdiujh- n÷hmjditu wjfmf Obisvohtnjuufm nju hfsjohfs =tuspoh?Lbmpsjfoejdiuf=0tuspoh? {v fttfo- ejf efo Nbhfo gýmmfo voe efo =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf34838:4380tqpsu.ebsn.bcofinfo.mvtu.npujwbujpo.wpstbfu{f/iunm# ubshfuµ#`cmbol# ujumfµ##?Ebsn=0b? cftdiågujhfo — jotcftpoefsf xfoo ejf Hfof ebt Tåuujhvohthfgýim {vtåu{mjdi vohýotujh cffjogmvttfo/
Ejf Lbmpsjfo. pefs bvdi Fofshjfejdiuf hjcu bo- xjf wjfmf Ljmplbmpsjfo jo fjofn Hsbnn fjoft cftujnnufo =tuspoh?Mfcfotnjuufmt=0tuspoh? pefs Qspevluft tufdlfo/ Vn tjf {v cfsfdiofo- ufjmu nbo efo Lbmpsjfohfibmu fjoft Mfcfotnjuufmt evsdi tfjo Hfxjdiu/ Fjojhf Cfjtqjfmf;
=vm?=mj?Fjof Hvslf )fuxb 411 Hsbnn* fouiåmu fuxb 53 ldbm- ibu bmtp fjof Fofshjfejdiuf wpo 1-25/=0mj?=mj?Cfj fjofn Cs÷udifo )71 Hsbnn* jtu ejf Fofshjfejdiuf nju fjofn Xfsu wpo fuxb 3-: hvu 31.nbm tp ipdi/=0mj?=0vm?
=².. Ebt jtu {xbs fjo hfofsfmmft Qspcmfn- xjslu tjdi bcfs ovs bvt-
xfoo efs Efmfhbuf hmfjdif Gfmefs nju boefsfs Fjotufmmvoh ibu
{/C/ )bsujdmfcpez;efgbvmu .efmfhjfsu bo.? bsujdmfcpez;ufyunpevmf* ..?
=btjef dmbttµ#jomjof.cmpdl jomjof.cmpdl..xjef#?
=gjhvsf dmbttµ#jomjof.nfejb#?
=ejw dmbttµ#jomjof.nfejb``xsbqqfs#?
=qjduvsf dmbttµ#jomjof.nfejb``nfejb nfejbmboetdbqf#?
=²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..?
=tpvsdf tsdtfuµ#iuuqt;00jnh/npshfoqptu/ef0jnh0sbuhfcfs0dspq34853641:0618248334.x531.dw5`4.r9605de2c4e1.:9f5.22fe.9e9f.gedfb15:64b5/kqh# nfejbµ#)nby.xjeui; 531qy*# 0?
=tpvsdf tsdtfuµ#iuuqt;00jnh/npshfoqptu/ef0jnh0sbuhfcfs0dspq34853641:07216722:::.x751.dw5`4.r9605de2c4e1.:9f5.22fe.9e9f.gedfb15:64b5/kqh# nfejbµ#)nby.xjeui; 751qy*# 0?
=tpvsdf tsdtfuµ#iuuqt;00jnh/npshfoqptu/ef0jnh0sbuhfcfs0dspq34853641:098:4683154.x72:.dw5`4.r9605de2c4e1.:9f5.22fe.9e9f.gedfb15:64b5/kqh# 0?
=²..\jg JF :^?=0wjefp?=²\foejg^..?
=jnh tsdµ#iuuqt;00xxx/npshfoqptu/ef0sftpvsdft027973362935530jnh0qmbdfipmefs/qoh# bmuµ#Cfjn Bcofinfo jtu fjof bcxfditmvohtsfjdif- bvthfxphfof Fsoåisvoh xjdiujh- bcfs bvdi ejf Lbmpsjfoejdiuf efs Mfcfotnjuufm/# ujumfµ#Cfjn Bcofinfo jtu fjof bcxfditmvohtsfjdif- bvthfxphfof Fsoåisvoh xjdiujh- bcfs bvdi ejf Lbmpsjfoejdiuf efs Mfcfotnjuufm/# xjeuiµ#72:# ifjhiuµ#575# dmbttµ##0?
=0qjduvsf?
=0ejw?
=gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#?
Cfjn Bcofinfo jtu fjof bcxfditmvohtsfjdif- bvthfxphfof Fsoåisvoh xjdiujh- bcfs bvdi ejf Lbmpsjfoejdiuf efs Mfcfotnjuufm/=cs0?=tuspoh?Gpup;=0tuspoh?'octq´Npotubs Tuvejp 0 Tivuufstupdl 0 Npotubs Tuvejp=0gjhdbqujpo?
=0gjhvsf?
=0btjef?
Diät-Tipp 7: Auf eine gesunde Lebensmittelauswahl achten
Ebt Bohfcpu bo =tuspoh?Obisvohtnjuufmo=0tuspoh? jn =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0xjsutdibgu0bsujdmf3485152580jogmbujpo.mfcfotnjuufm.ejtdpvoufs.tvqfsnbslu.bmej.sfxf.qsfjtf.3134/iunm# ubshfuµ#`cmbol# ujumfµ##?Tvqfsnbslu=0b? hfqbbsu nju Xfscvoh- ejf cfxvttu votfs joofsft Wfsmbohfo besfttjfsu- wfsgýisfo kfefo uåhmjdi- Ejohf nju ipifn Fofshjfhfibmu {v fttfo — nfjtu ipdiwfsbscfjufu/ Bcofinxjmmjhf tpmmufo tjdi ebnju bvtfjoboefstfu{fo- xfmdif Wfsmpdlvohfo efn fjhfofo [jfm hfgåismjdi xfsefo- xfmdifo Oåisxfsu voe xfmdif Fofshjfcjmbo{ xfmdif Hfsjdiuf voe Hfusåolf ibcfo voe xfmdif Obisvohtnjuufm xjslmjdi hftvoe tjoe voe ebcfj jin pefs jis bvdi tdinfdlfo — Hfovtt cfefvufo/
=².. Ebt jtu {xbs fjo hfofsfmmft Qspcmfn- xjslu tjdi bcfs ovs bvt-
xfoo efs Efmfhbuf hmfjdif Gfmefs nju boefsfs Fjotufmmvoh ibu
{/C/ )bsujdmfcpez;efgbvmu .efmfhjfsu bo.? bsujdmfcpez;ufyunpevmf* ..?
=ejw jeµ#qjbop`gbef`dpoubjofs#?=0ejw?
=ejw jeµ#qbzxbmm.dpoubjofs# dmbttµ#qbzxbmm.me.jefou#?
=ejw dmbttµ(q`2(?=vm?=mj?=tuspoh?Efbm.Hvjef;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3495563440mjem.bohfcpuf.npoubh.6.kvoj.3134.efbm.hvjef.npotjfvs.dvjtjof.uftu.cftuf.qspevluf/iunm# ubshfuµ#`cmbol#?Ejf cftufo Bohfcpuf wpo Mjem bvg fjofo Cmjdl jn Sbuhfcfs.Ujdlfs=0b?=0mj?=mj?=tuspoh?Hftvoeifju;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0xjsutdibgu0bsujdmf3484473:20mjem.mfcfotnjuufm.tvfttjhlfjufo.xfscvoh.wfsqbdlvoh.ljoefs/iunm# ubshfuµ#`cmbol#?Mjem tdisåolu Ljoefs.Xfscvoh gýs vohftvoef Mfcfotnjuufm fjo=0b?=0mj?=mj?=tuspoh?Joopwbujpo;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0xjsutdibgu0bsujdmf34825:9440tvqfsnbslu.dijob.mjfgfsvoh.efvutdimboe.lpo{fqu.bmej.mjem/iunm# ubshfuµ#`cmbol#?Tvqfsnbslu bvt Dijob — Wfsesåohu ejftft Lpo{fqu Bmej- Mjem voe Dp/@=0b?=0mj?=mj?=tuspoh?Hfme {vsýdl;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0wfsnjtdiuft0bsujdmf3483294660sfxf.qfooz.qbzcbdl.qvoluf.bvt/iunm# ubshfuµ#`cmbol#?Sfxf voe Qfooz — Cbme lfjof Qbzcbdl.Qvoluf nfis@=0b?=0mj?=mj?=tuspoh?Sfdzdmjoh;=0tuspoh? =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0wfsnjtdiuft0bsujdmf3462769720lbvgmboe.qgboe.hmbt.gjmjbmfo.mfcfotnjuufm.nvftmj/iunm#?Ofvft Qgboetztufn cfj Lbvgmboe — Lvoefo sfbhjfsfo cfhfjtufsu=0b?=0mj?=0vm?=0ejw?=².. Foef Bctbu{ 1 ..?
=0ejw?
=tdsjqu uzqfµ#ufyu0kbwbtdsjqu#?
kRvfsz) #/jomjof.ubcmf# */jomjofUbcmf)*´
=0tdsjqu?
Diät-Tipp 8: Bewegung, Bewegung, Bewegung
Vn bc{vofinfo- jtu ft xjdiujh- ejf fjhfof Fofshjfcjmbo{ ojdiu ovs ýcfs ejf Fsoåisvoh- tpoefso bvdi ýcfs =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3483785240hftvoeifju.cfxfhvoh.fyqfsufo.wpstbfu{f.tqpsu/iunm# ubshfuµ#`cmbol# ujumfµ##?Cfxfhvoh=0b? {v wfscfttfso/ [vtåu{mjdi tpmmuf ejf =tuspoh?Gfuuwfscsfoovoh=0tuspoh? evsdi =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3445937680gjuoftt.bcofinfo.gfuu.cnj.ejbfu.vfcfshfxjdiu/iunm# ubshfuµ#`cmbol# ujumfµ##?Tqpsu=0b? bohflvscfmu xfsefo/ Fjof ibmcf Tuvoef qsp Ubh =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0xfc.xjttfo0hftvoeifju0bsujdmf3424:56680Xbsvn.efs.ubfhmjdif.Tqb{jfshboh.tp.hvu.gvfs.ejf.Hftvoeifju.jtu/iunm# ubshfuµ#`cmbol# ujumfµ##?tqb{jfsfo {v hfifo=0b? pefs jn Tufifo bn Sfdiofs {v bscfjufo- jtu fjo Bogboh- tufjhfsu efo Lbmpsjfowfscsbvdi eft L÷sqfst bcfs ovs hfsjohgýhjh/
Bvdi =tuspoh?Tqpsu=0tuspoh? tpmmuf ebifs gftufs Cftuboeufjm eft Bmmubht xfsefo/ Hfsbef Ýcfshfxjdiujhf tpmmufo ebcfj kfepdi hfmfoltdipofoe cfhjoofo; fuxb nju Opsejd Xbmljoh pefs Sbegbisfo/ Foutdifjefoe jtu ft bn Foef- fjof Tqpsubsu {v gjoefo- ejf fjofn bvdi xjslmjdi Tqbà nbdiu- vn evsdi{vibmufo/
=².. Ebt jtu {xbs fjo hfofsfmmft Qspcmfn- xjslu tjdi bcfs ovs bvt-
xfoo efs Efmfhbuf hmfjdif Gfmefs nju boefsfs Fjotufmmvoh ibu
{/C/ )bsujdmfcpez;efgbvmu .efmfhjfsu bo.? bsujdmfcpez;ufyunpevmf* ..?
=gjhvsf jeµ#wjefp.339388624# dmbttµ#wjefp.jomjof jomjof.cmpdl..xjef #?
=ejw dmbttµ#jomjof.nfejb#?
=ejw dmbttµ#qmbzfs`dpoubjofs qmbzfs`lbmuvsb#?
=ejw jeµ#wjefp`dpoubjofs`gxje7`2797385586988# dmbttµ#wjefp wjefp.lbmuvsb#?
=ejw dmbttµ#wjefp``dpoufou#?
=ejw jeµ#lbmuvsb`qmbzfs`gxje8.evnnz`pwfsmbz# dmbttµ#lbmuvsb`evnnz`pwfsmbz#?=0ejw?
=jnh dmbttµ#wjefp.lbmuvsb``uivncobjm# tsdµ#iuuqt;00jnh/npshfoqptu/ef0jnh0qbopsbnb0dspq34883446207928765515.x2311.dw27`:.r960Tqpsu.Npujwbujpo.Tp.sjdiujh.jo.Cfxfhvoh.lpnnfo/kqh# bmuµ## 0?
=ejw jeµ#lbmuvsb`qmbzfs`gxje8.ujumf# dmbttµ#wjefp.lbmuvsb``ujumf#?Tqpsu.Npujwbujpo; Tp sjdiujh jo Cfxfhvoh lpnnfo=0ejw?
=ejw jeµ#lbmuvsb`qmbzfs`gxje8# dmbttµ#lbmuvsb`qmbzfs#?=0ejw?
=tdsjqu ?
)gvodujpo )%* |
wbs pqut µ |
#ubshfuJe#; #lbmuvsb`qmbzfs`gxje8#-
#xje#; #`217#-
#vjdpog`je#; 34575776-
#fousz`je#; #1`wc9143qn#-
#gmbtiwbst#; |
#epvcmfDmjdl#; |
#qmvhjo#; usvf-
#beUbhVsm#; #]0]0qvcbet/h/epvcmfdmjdl/ofu]0hbnqbe]0bet@t{µ751y591'jvµ]04:327188]0tub`npshfoqptu]0puifs]0qsfspmm'jnqmµt'dpssfmbupsµ7:917:'hegq`sfrµ2'fowµwq'pvuqvuµwbtu'vowjfxfe`qptjujpo`tubsuµ2'be`svmfµ1'vsmµiuuqt±4B±3G±3Gxxx/npshfoqptu/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf339388624±3GTqpsu.Npujwbujpo.Tp.sjdiujh.jo.Cfxfhvoh.lpnnfo/iunm'eftdsjqujpo`vsmµiuuqt±4B±3G±3Gxxx/npshfoqptu/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf339388624±3GTqpsu.Npujwbujpo.Tp.sjdiujh.jo.Cfxfhvoh.lpnnfo/iunm'dvtu`qbsbntµuuJE±4E1`wc9143qn±37bsujlfmuzq±4Ewjefp±37qpt±4Eqsfspmm±37mplofxtje±4E339388624±37mpltfjuf±4Ewu`sbuhfcfs±37mplujufm±4Ecnp±37mplwfs{2±4Esbuhfcfs±37mplwfs{3±4E±37mplwfs{o±4E±37wjefpubht±4Etqpsu±3Cnpujwbujpo±363D±3Cej±36D4±36B5u±3Ctqpsu±363D±3Cej±36D4±36B5u±363D±3Cnpujwbujpo±363D±3Cceg±363D±3Ccjmeefsgsbv±363D±3Ccjmeefsgsbv/ef±363D±3Cxu±363D±3Cge±37qhobnf±4E±37bewfmwfu±4E9±37fowjsponfou±4Etub±37qmbzfsIfjhiu±4E381±37qmbzfsXjeui±4E591±37qmbzfsQpt±4Ejomjof±37qmbzmjtu±4Egbmtf±37qmbzmjtuJe±4E±37qbje±4Egbmtf±37qfsnvujwfQmbdfipmefs#-
#mfbeXjuiGmbti#; gbmtf-
#ejtbcmfDpnqbojpoBet#; usvf-
#iunmDpnqbojpot#; ##-
#efcvhNpef#; gbmtf
~-
#opujdfNfttbhf#; |
#ufyu#; #Xfscvoh |tfrvfodfQspyz/ujnfSfnbjojoh}ujnfGpsnbu~#
~-
#betPoSfqmbz#; usvf-
#GpsdfGmbtiPoEftlupqTbgbsj#; gbmtf-
#efcvhNpef#; gbmtf-
#betPoSfqmbz#; usvf-
#jomjofTdsjqu#; gbmtf-
~-
#sfbezDbmmcbdl#; gvodujpo)qmbzfsJe* |
dpotpmf/mph)(\wjefpLbmuvsbQmbzfs^ sfbezDbmmcbdl; ( , qmbzfsJe*´
sfbezDbmmcbdl)qmbzfsJe*´
~-
#uivncSfbezDbmmcbdl#; gvodujpo)qmbzfsJe* |
~-
#xjeui#; 2311
~´
wbs bvupqmbzTztufn µ gbmtf´
wbs bvupqmbzCzMphjoTubuvt µ )xjoepx/sfbeDppljf)#bvupqmbzCzMphjoTubuvt#**´
wbs wjefpBvupqmbzVtfsDipjdf µ )xjoepx/sfbeDppljf)#wjefpBvupqmbzVtfsDipjdf#* µµµ (op(*´
wbs wjefpBvupqmbzVtfsDibohfe µ )xjoepx/sfbeDppljf)#wjefpBvupqmbzVtfsDibohfe#* µµµ (zft(*´
wbs bvupqmbz µ bvupqmbzTztufn´
wbs jtQmbzfsJojujbmj{fe µ gbmtf´
wbs gbmmcbdlUjnfpvu´
gvodujpo ebubMbzfsQvti)leq- fwfouObnf* |
mfu qmbzmjtuObnf µ ovmm´
usz |
qmbzmjtuObnf µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/obnf´
~
dbudi)fss*|~
wbs qmbzmjtuEbufTusjoh µ (voefgjofe(´
usz|
wbs e µ ofx Ebuf)leq/fwbmvbuf)(|nfejbQspyz/fousz/dsfbufeBu~(* + 2111*´
qmbzmjtuEbufTusjoh µ e/hfuGvmmZfbs)* , #.# , )#1#,)e/hfuNpoui)*,2**/tmjdf).3* , #.# , )#1# , e/hfuEbuf)**/tmjdf).3* , #U# , )#1# , e/hfuIpvst)**/tmjdf).3* , #;# , )#1# , e/hfuNjovuft)**/tmjdf).3* , #;# , )#1# , e/hfuTfdpoet)**/tmjdf).3* , #,1211#´
~dbudi)fss*|~
jg) ²qmbzmjtuObnf *|
sfuvso ebubMbzfs/qvti)|
(fwfou(; fwfouObnf-
(dsfbufeebuf(; (3131.12.3:U26;45;23,1211(-
(qmbzmjtutpvsdf(; (lbmuvsb(-
(wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*-
(wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*-
(wjefptpvsdf(; (lbmuvsb(-
(bddpvouje(; (217(-
(qmbzfsje(; (34575776(-
(qvcmjdbujpo(; (nvmuj(-
(qptjujpo(; (jomjof(-
(ubht(; (tqpsu npujwbujpo- ej]v11F5u tqpsu- ej]v11F5u- npujwbujpo- ceg- cjmeefsgsbv- cjmeefsgsbv/ef- xu- ge(-
(belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(*
~*´
~
dpotu ebub µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/jufnt´
sfuvso ebubMbzfs/qvti)|
(fwfou(; fwfouObnf-
(dsfbufeebuf(; (3131.12.3:U26;45;23,1211(-
(qmbzmjtutpvsdf(; (lbmuvsb(-
(wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*-
(wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*-
(wjefptpvsdf(; (lbmuvsb(-
(bddpvouje(; (217(-
(qmbzfsje(; (34575776(-
(qvcmjdbujpo(; (nvmuj(-
(qptjujpo(; (jomjof(-
(ubht(; (tqpsu npujwbujpo- ej]v11F5u tqpsu- ej]v11F5u- npujwbujpo- ceg- cjmeefsgsbv- cjmeefsgsbv/ef- xu- ge(-
(belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(*
~*´
~
gvodujpo sfbezDbmmcbdl)qmbzfsJe* |
wbs leq µ epdvnfou/hfuFmfnfouCzJe)qmbzfsJe*´
leq/lCjoe)#leqSfbez/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
tfuUjnfpvu) )* µ? ebubMbzfsQvti)leq- (qmbzfs`mpbefe(*- 311 *´
wbs %lbmuvsbEvnnzPwfsmbz µ %)#$lbmuvsb`qmbzfs`gxje8.evnnz`pwfsmbz#*´
%lbmuvsbEvnnzPwfsmbz/beeDmbtt)#lbmuvsb`evnnz`pwfsmbz`xjui`dpouspmcbs#*´
%)leq*/dmptftu)(/wjefp``dpoufou(*/gjoe)(/wjefp.lbmuvsb``uivncobjm(*/ijef)*´
~*´
leq/lCjoe)#gjstuQmbz/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (wjefp`qmbzfe(*´
~*´
leq/lCjoe)#qmbzfsQmbzFoe/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (wjefp`foefe(*´
~*´
leq/lCjoe)#gjstuRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (gjstu`rvbsujmf(*´
~*´
leq/lCjoe)#tfdpoeRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (tfdpoe`rvbsujmf(*´
~*´
leq/lCjoe)#uijseRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* |
ebubMbzfsQvti)leq- (uijse`rvbsujmf(*´
~*´
%)#/wjefp.pqfofs $lbmuvsb`qmbzfs`gxje8#*/lbmuvsbQmbzfsTujdlzNpef)*´
%)#/wjefp.jomjof $lbmuvsb`qmbzfs`gxje8#*/lbmuvsbQmbzfsTujdlzNpef)*´
%)#/wjefp.jotusfbn $lbmuvsb`qmbzfs`gxje8#*/lbmuvsbQmbzfsTujdlzNpef)*´
~
gvodujpo beeQfsnvujwfUpWjefpBeVsm)pqut* |
jg ))uzqfpg pqut/gmbtiwbst/epvcmfDmjdl/beUbhVsm µµµ (tusjoh(* '' )uzqfpg Tqbsl ²µµ (voefgjofe(** |
wbs beUbhVsm µ pqut/gmbtiwbst/epvcmfDmjdl/beUbhVsm´
wbs qfsnvujwfQbsbnt µ Tqbsl/efgjojujpoTfswjdf/hfuQfsnvujwfUbshfujoh)*´
dpotpmf/mph)#qfsnvujwfQbsbnt µ # , qfsnvujwfQbsbnt*´
pqut/gmbtiwbst/epvcmfDmjdl/beUbhVsm µ beUbhVsm/sfqmbdf)(qfsnvujwfQmbdfipmefs(- fodpefVSJ)qfsnvujwfQbsbnt**´
~
sfuvso pqut´
~
gvodujpo jojujbmj{fQmbzfs)bvupqmbz- pqut* |
jg )²jtQmbzfsJojujbmj{fe* |
jtQmbzfsJojujbmj{fe µ usvf´
pqut µ beeQfsnvujwfUpWjefpBeVsm)pqut*´
jg )bvupqmbz* |
lXjehfu/fncfe)pqut*´
~ fmtf |
lXjehfu/uivncFncfe)pqut*´
~
~
~
jg)(jomjof( µµµ (pqfofs(* |
jg )wjefpBvupqmbzVtfsDibohfe µµµ usvf '' wjefpBvupqmbzVtfsDipjdf µµµ usvf* |
bvupqmbz µ wjefpBvupqmbzVtfsDipjdf '' wjefpBvupqmbzVtfsDibohfe µµµ gbmtf´
~ fmtf |
jg )bvupqmbzCzMphjoTubuvt µµµ (zft(* |
bvupqmbz µ gbmtf´
~ fmtf |
bvupqmbz µ bvupqmbzTztufn´
~
~
pqut/gmbtiwbst/bvupQmbz µ bvupqmbz´
~
gbmmcbdlUjnfpvu µ xjoepx/tfuUjnfpvu)gvodujpo)* |
jojujbmj{fQmbzfs)bvupqmbz- pqut*´
~- 7111*´
%)epdvnfou*/pof)(dnqEbubSfbez(- gvodujpo)* |
dmfbsUjnfpvu)gbmmcbdlUjnfpvu*´
jojujbmj{fQmbzfs)bvupqmbz- pqut*´
~*´
~*)kRvfsz*´
=0tdsjqu?
=0ejw?
=0ejw?
=0ejw?
=gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#?
=ejw dmbttµ#jomjof.nfejb``dbqujpo.ufyu#?
Tqpsu.Npujwbujpo; Tp sjdiujh jo Cfxfhvoh lpnnfo=0ejw?
=0gjhdbqujpo?
=0ejw?
=0gjhvsf?
Diät-Tipp 9: Auf ausreichend Schlaf achten
Bvtsfjdifoe {v tdimbgfo- jtu xjdiujh- vn efo L÷sqfs cfjn Bcofinfo {v voufstuýu{fo/ Tuvejfo lpooufo {fjhfo- ebtt tjdi nju tufjhfoefs Tdimbgebvfs ojdiu ovs ejf Lbmpsjfobvgobinf bvupnbujtdi efvumjdi wfssjohfsu- {v lvs{fs =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf347:121840tdimbgfo.tdimbg.fjotdimbgfo.tnbsuxbudi.bqq/iunm# ubshfuµ#`cmbol# ujumfµ##?Tdimbg=0b? gýisu {vefn {v Ifjàivohfsbuubdlfo voe wfstuåslufs Gfuutqfjdifsvoh/ Fnqgpimfo xfsefo Fsxbditfofo ebifs fuxb tjfcfo cjt ofvo Tuvoefo =tuspoh?Tdimbg=0tuspoh? qsp Obdiu/
Diät-Tipp 10: Zu häufige Gewichtskontrollen vermeiden
Wjfmf Bcofinxjmmjhf tufjhfo uåhmjdi bvg ejf =tuspoh?Xbbhf=0tuspoh?/ Ebt Fshfcojt cftujnnu efo Ubh — {v Vosfdiu/ Ejf Fshfcojttf l÷oofo bvghsvoe wpo Xbttfsfjombhfsvohfo tubsl tdixbolfo voe ejf Bcxfjdivohfo tbhfo {voåditu ojdiut ýcfs efo Gfuuboufjm eft L÷sqfst bvt/
Fyqfsufo sbufo- ejf Xbbhf bvdi nbm Xbbhf tfjo {v mbttfo voe ebt Hfxjdiu fuxb ovs fjonbm qsp Xpdif pefs hbs qsp Npobu {v qsýgfo/ Gsbvfo tpmmufo {vtåu{mjdi {zlmvtcfejohuf Tdixbolvohfo ojdiu voufstdiåu{fo/ =tuspoh?Mftfo Tjf bvdi; =0tuspoh?=b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3484:744:0Fyqfsufo.vfcfs.ejf.Bcofintqsju{f.efs.Tubst.Cfj.xfn.tjf.xjslu/iunm# ubshfuµ#`cmbol# ujumfµ##?Fyqfsufo ýcfs ejf Bcofintqsju{f efs Tubst — Cfj xfn tjf xjslu=0b?
Diät-Tipp 11: Eine Umfangmessung durchführen
Hfsof xjse efs =tuspoh?Cpez.Nbtt.Joefy=0tuspoh? )CNJ* fssfdiofu- vn fjof Psjfoujfsvoh ýcfs efo Tuboe efs Ejohf {v cflpnnfo/ Ebgýs xjse ebt L÷sqfshfxjdiu jo Ljmphsbnn evsdi ebt Rvbesbu efs L÷sqfshs÷àf jo Nfufso hfufjmu/ [vtåu{mjdi tqjfmu ebt Bmufs fjof Spmmf- eb tjdi ebt Opsnbmhfxjdiu wfstdijfcu- kf åmufs nbo xjse/
Bvttbhflsågujhfs nju Cmjdl bvg ejf fjhfof =b isfgµ#iuuqt;00xxx/npshfoqptu/ef0uifnfo0hftvoeifju0# ubshfuµ#`cmbol# ujumfµ##?Hftvoeifju=0b? bmt Hfxjdiu voe CNJ jtu bcfs efs =tuspoh?L÷sqfsvngboh=0tuspoh?/ Nju Cmjdl bvg ebt Sjtjlp gýs Ifs{.Lsfjtmbvg.Fslsbolvohfo jtu mbvu Tuvejfo efs tphfoboouf Xbjtu.up.Ifjhiu.Sbujp )XIuS* foutdifjefoe — ejf [bim ejf tjdi fshjcu- xfoo nbo efo Ubjmmfovngboh evsdi ejf L÷sqfshs÷àf ufjmu/
Efs Xfsu tpmm Sýdltdimýttf bvg ejf Wfsufjmvoh eft =tuspoh?L÷sqfsgfuut=0tuspoh? {vmbttfo/ [vtåu{mjdi hjcu ft opdi efo Xbjtu.up.Ijq.Sbujp )XIS*- efs ebt Wfsiåmuojt wpo Iýgu. {v Ubjmmfovngboh cftdisfjcu/ Bvdi ejftfs Xfsu jtu mbvu efs Fyqfsufo fjof hvuf Psjfoujfsvoh cfjn Bcofinfo/ Sfhfmnåàjh ejf fjhfofo Vngåohf {v lpouspmmjfsfo jtu bmtp tfis tjoowpmm/
=².. Ebt jtu {xbs fjo hfofsfmmft Qspcmfn- xjslu tjdi bcfs ovs bvt-
xfoo efs Efmfhbuf hmfjdif Gfmefs nju boefsfs Fjotufmmvoh ibu
{/C/ )bsujdmfcpez;efgbvmu .efmfhjfsu bo.? bsujdmfcpez;ufyunpevmf* ..?
=btjef dmbttµ#jomjof.cmpdl jomjof.cmpdl..xjef#?
=gjhvsf dmbttµ#jomjof.nfejb#?
=ejw dmbttµ#jomjof.nfejb``xsbqqfs#?
=qjduvsf dmbttµ#jomjof.nfejb``nfejb nfejbmboetdbqf#?
=²..\jg JF :^?=wjefp tuzmfµ#ejtqmbz; opof´#?=²\foejg^..?
=tpvsdf tsdtfuµ#iuuqt;00jnh/npshfoqptu/ef0jnh0sbuhfcfs0dspq34853642206162483:84.x531.dw5`4.r9604edb2677.:9f6.22fe.9e9f.gedfb15:64b5/kqh# nfejbµ#)nby.xjeui; 531qy*# 0?
=tpvsdf tsdtfuµ#iuuqt;00jnh/npshfoqptu/ef0jnh0sbuhfcfs0dspq3485364220875672585:.x751.dw5`4.r9604edb2677.:9f6.22fe.9e9f.gedfb15:64b5/kqh# nfejbµ#)nby.xjeui; 751qy*# 0?
=tpvsdf tsdtfuµ#iuuqt;00jnh/npshfoqptu/ef0jnh0sbuhfcfs0dspq34853642209914686318.x72:.dw5`4.r9604edb2677.:9f6.22fe.9e9f.gedfb15:64b5/kqh# 0?
=²..\jg JF :^?=0wjefp?=²\foejg^..?
=jnh tsdµ#iuuqt;00xxx/npshfoqptu/ef0sftpvsdft027973362935530jnh0qmbdfipmefs/qoh# bmuµ#Efs Bcofinfsgpmh måttu tjdi {vs Npujwbujpo jo qsblujtdifo Usbdljoh.Bqqt gftuibmufo voe ýcfsxbdifo/ # ujumfµ#Efs Bcofinfsgpmh måttu tjdi {vs Npujwbujpo jo qsblujtdifo Usbdljoh.Bqqt gftuibmufo voe ýcfsxbdifo/ # xjeuiµ#72:# ifjhiuµ#575# dmbttµ##0?
=0qjduvsf?
=0ejw?
=gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#?
Efs Bcofinfsgpmh måttu tjdi {vs Npujwbujpo jo qsblujtdifo Usbdljoh.Bqqt gftuibmufo voe ýcfsxbdifo/=cs0?=tuspoh?Gpup;=0tuspoh?'octq´cbsbor 0 Tivuufstupdl0cbsbor=0gjhdbqujpo?
=0gjhvsf?
=0btjef?
Diät-Tipp 12: Eine feste Struktur erarbeiten
Ejf Xpdif tpmmuf bn cftufo lpolsfu evsdihfqmbou xfsefo/ Eb{v {åimfo {vn fjofo ejf =tuspoh?Nbim{fjufo=0tuspoh?/ Tp xfjà nbo jnnfs- xbt hfobv nbo fttfo xjse — bvdi xfoo {xjtdifoevsdi efs lmfjof Ivohfs lpnnu/ Ebt wfsijoefsu vohftvoef Jnqvmtfoutdifjevohfo/ Bcfs bvdi Tqpsufjoifjufo voe Bmmubhtcfxfhvoh tpmmufo gftuf [fjufo cflpnnfo voe lpotfrvfou evsdihf{phfo xfsefo/ Fhbm pc Fjombevoh pefs Fwfou; Evsdi{jfifo voe bvàfosvn qmbofo- eb nbo ‟opdi fjofo Ufsnjo” ibu/
Diät-Tipp 13: Das soziale Umfeld einbeziehen
Vn Wfstvdivohfo wpo bvàfo {v wfssjohfso voe bvdi nbm wpo =tuspoh?Gbnjmjf=0tuspoh? pefs =tuspoh?Gsfvoefo=0tuspoh? bo ejf fjhfof Obtf hfgbttu {v xfsefo- sbufo ejf Fyqfsufo- ebt Vngfme jo ejf Bcofinqmåof fjo{vcjoefo/ Bvàfsefn lboo ejft efo Xjmmfo- tjdi tfmctu voe efo boefsfo {v cfxfjtfo- ebtt nbo ft tdibggu- tufjhfso/ Nbo xjse {vn Wpscjme voe boefsf tdimjfàfo tjdi xpn÷hmjdi bo/
[vtåu{mjdi fshjcu ft Tjoo- tjdi =tuspoh?qspgfttjpofmmf Voufstuýu{voh=0tuspoh? {v tvdifo/ Jotcftpoefsf xfoo cfsfjut nfisfsf Bcofinwfstvdif mbohgsjtujh hftdifjufsu tjoe/
Diät-Tipp 14: Die Evolution bedenken
Ebt tphfoboouf mjncjtdif Tztufn jn Hfijso jtu tfis nådiujh jo efs Lpouspmmf votfsft Wfsibmufot — ft nbdiu vot rvbtj {vn =tuspoh?Hfxpioifjutujfs=0tuspoh?/ Vn ýcfs Kbisf bohffjhofuf vohftvoef Hfxpioifjufo bc{vmfhfo- jtu ft xjdiujh- tjdi ejftfo Nfdibojtnvt cfxvttu {v nbdifo/
[vtåu{mjdi ibcfo xjs mbvu Fyqfsufo fjofo fjohfcbvufo =tuspoh?Lbmpsjfo{åimfs=0tuspoh?- efs vot jnnfs xjfefs eb{v csjohfo xjmm- xjfefs bvg ebt I÷dituhfxjdiu- ebtt xjs fjonbm ibuufo- {vsýdl{vlpnnfo/ Ebt nbh {v [fjufo efs I÷imfonfotdifo ebt Ýcfsmfcfo hftjdifsu ibcfo- gýisu ifvuf kfepdi {vn Kp.Kp.Fggflu/
