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Energetics Energetics

WEIGHT LOSS

For a healthy lifestyle

  • Benefits for your body
  • Suitable products
  • Tips & Tricks

Focused weight loss

for promoting well-being and health

Regardless of whether your New Year’s resolution is to get the perfect bikini body or to improve your health – there are many motivations for engaging in more sport and healthy eating. The associated weight loss does more than just make you feel better physically. Weight loss can be crucial to good health. The problem of obesity must be tackled as soon as possible in order to avoid long-term health damage. People who have predominantly unhealthy eating habits and engage in very little physical activity run an increased risk of diabetes, high blood pressure and vascular diseases.1 

It pays off to have a healthy lifestyle YOUR BENEFITS AT A GLANCE

Health

Appropriate body weight not only reduces the risk of many widespread diseases such as high blood pressure or diabetes but also strengthens your feeling of self-worth and makes you generally feel fitter.

Body shape

Muscles become more prominent with fat reduction. The body looks well-formed and slender. With additional strength training, you can better train your muscle groups and get a more defined body shape.

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WHAT DOES “WEIGHT LOSS” MEAN?

Achieving a calorie deficiency

Weight loss primarily means achieving a calorie deficiency over a long period, resulting in the reduction of body weight. This is achieved by limiting the energy intake through food and by increasing energy consumption through physical activity. You need to keep some things in mind in order to lose weight effectively while looking after your health.

Healthy diet and physical activity

A well-balanced combination of physical activity and a healthy diet is essential to losing weight effectively and avoiding the yo-yo effect. It is the only way to achieve long-term weight reduction. All forms of endurance training such as jogging, walking, cycling or swimming are particularly suited for effective weight reduction. Strength training is also perfectly suited for reducing weight because increased muscle percentage ensures higher overall energy consumption.

Stay away from crash diets!

You yourself must determine the diet that suits your body. However, it is important to ensure that there is an adequate intake of vitamins and minerals as well as a good proportion of proteins, carbohydrates and fats. Find tips for healthy weight loss on this page below. We strongly advise you to stay away from crash diets (e.g. radical fasting) because one tends to regain the weight lost through such diets almost immediately after resuming “normal” eating behaviour (yo-yo effect).2

Women must build muscles too

Women should also undergo strength training with weights because reduced body weight and a firm body can only be achieved by building muscles. Don’t worry! Two to four moderate units per week will not turn you into a muscle-bound Hulk. In fact, they will help you achieve a well-formed and healthy body, which will make you feel comfortable and happy!6


We have summarised the most important points for healthy weight loss and will show you all sorts of tips and suitable products!
 

Tips for successful weight reduction

  • Keep a log of what you eat and drink and maintain a food diary so that you can be aware of your diet.3
  • Eat low-calorie foods as well as foods that are rich in proteins (skimmed milk products, fish, eggs, pulses etc.) to support the saturation effect. Another advantage: Your body needs much more energy to digest proteins than carbohydrates and fats.3
  • Stay healthy by consuming delicious superfoods such as blueberries, acai berries, goji berries, chia seeds, matcha tea, etc.
  • Weight should be reduced slowly and with a negative energy balance.5
  • Build muscles to tighten and shape your body parts.
  • Calculate your current energy requirement4 and increase it through muscle building. Muscles are active tissues that burn calories even when you are in a state of rest. 
    • Energy requirement for men: Basic metabolic rate [kcal/24 h] = 66.47 + 13.7 × body weight [kg] + 5 × body height [cm] – 6.8 × age [years]
    • Energy requirement for women: Basic metabolic rate [kcal/24 h] = 65.51 + 9.6 × body weight [kg] + 1.8 × body height [cm] – 4.7 × age [years]
  • Also undergo endurance training for fat metabolism to reduce weight. The constantly active fat metabolism becomes available for energy production even after a short warm-up time (and not after about 30 minutes as is often believed).6
     

Burning fat in everyday life

Doing physical activity is not the only way to burn calories. In addition to that, you need to make slight changes to your diet and lifestyle. Here are a few tips for everyday life4:

  • Use less sugar for your coffee or tea and drink skimmed milk instead of whole milk
  • Drink water instead of lemonade
  • While watching television, munch on raw fruits and vegetables instead of a packet of chips
  • Poultry meat has fewer calories than pork
  • Take the stairs instead of the lift (15 minutes of climbing stairs burns about 150 kcal)
  • Ride your bicycle to work regularly (2-3 times a week is enough to burn about 320 kcal)
  • Walk for about 20 minutes every day and burn about 90 kcal every time you do so
  • You can burn calories even while cleaning - about 70 kcal in 15 minutes of vacuum cleaning

Conclusion

The basis for reducing body weight is a negative energy balance, which can be achieved through any form of physical activity, provided that the energy intake is not increased (through food). Endurance training combined with strength training and protein-rich foods not only increases the energy requirement but also brings the body into shape. You should never go on crash diets. On the contrary, you should underpin your training program with your food intake. Set your goals and keep in mind that weight loss is a matter of long-term adjustment!6 So make alterations in your everyday life, for example, consuming less sugar and skimmed milk in coffee, riding your bicycle to work, climbing stairs, walking and cleaning.4

Losing weight with Energetics

More than 25 years' experience

ENERGETICS has been offering you everything you need for your weight loss programme for more than 25 years, and supports you on your way to getting your dream figure and enhancing your sense of well-being. The brand offers a varied clothing range for both men and women in the areas of fitness, yoga and dance. The product range is rounded off by an extensive selection of large and small fitness equipment and accessories. Regardless of whether you are on the look-out for a cross-trainer, sports mat, weights or a medicine ball, ENERGETICS will support you with high-quality equipment to help you achieve your training goals. Thanks to its many years of brand experience, as well as reports, exercises and a training app that can be personalised, ENERGETICS is the optimum fitness partner for your home and its know-how will help you to achieve a healthy, sensual body image.

The ENERGETICS Workout App

  • Full body workouts for 15 or 30 minutes
  • Special workouts for over 20 small items
  • Video explanation for each exercise
  • Simple functionality improves every workout
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