Lose weight permanently: About Patric Heizmann

Patric Heizmann is one of the best-known health experts in the German-speaking world. His LIVE appearances have already been seen by more than 400,000 people. He is a five-time bestselling author and several 10,000 people have completed his online coaching "Easier than you think" with great results for health and figure. Read the exciting interview with the motivator:

1. which path has proven successful in practice?

"One that is not designed for the short term. Anyone who believes that they can lose many kilos in a few weeks and stay slim in the long term is underestimating the power of habit. To lose weight permanently, make long-term changes to your diet. Small, gradual changes require less attention in everyday life between all the other daily challenges. New, good habits are much more likely to creep in than a radical cut."

2. why am I not losing weight despite dieting?

"Women in particular often suffer from oestrogen dominance. If the balance between this hormone and progesterone is not right, it is almost impossible to lose weight. Other metabolic hormones, such as the thyroid hormones leptin or ghrelin, are often derailed by radical diets. No amount of iron discipline will help. In the long run, hormones are stronger than willpower."

3. what is your tip for lasting weight loss success?

"It's important to find a method that fills you up and tastes good. If these components are missing, discipline will very soon come under the wheels of habit. This is because actively confronting eating habits that have been trained over decades requires attention that is lacking in everyday life. I would caution against knee-jerk methods. A step-by-step approach over a longer period of time, for example with the 'perfect day', is much more realistic."

4. how does the perfect day method work?

"On the perfect day, you stick to seven simple rules on a specific day each week, which you can learn about in my free online seminar at www.webinar-ph.de, for example. You will notice how well you feel at the end of the perfect day and automatically adopt your favorite rules for a few other days. Why is one day enough? Because if you can't even manage one day, you can't make big changes."

5. can I trick cravings for sweets with Diet Coke?

"I'm not a fan of bans. But the problem with cola or Diet Coke is mainly the phosphoric acid, not just the sugar. It acidifies the body. And that applies to both the sugary and the sweetened versions."

6 What is important when it comes to nutrition?

"Let's look at the human body like a biochemical construction kit: It needs almost 50 vital individual building blocks such as amino acids, special fats and vital substances in order to repair damage and function healthily. We get these building blocks from our food. Sometimes more, sometimes less - depending on the food you choose. Cook from fresh ingredients as often as you can. Then your metabolism can work at its best."

7. what is the biggest mistake in everyday life if you want to lose weight permanently?

"Snacking is such a cute-sounding word. But constant snacking usually causes a considerable release of insulin. This hormone not only prevents fat burning, but also disrupts autophargy - the self-healing power of our body cells. Therefore: eat enough food three times a day. Protein should always be included. It is the most important nutrient and is involved in an enormous number of tasks. For example, in the production of satiety hormones."

8. what are extra kilos due to "snacking dementia"?

"A cookie between meals, a lump of sugar in your coffee, a banana, which is healthy, and a piece of birthday cake won't do any harm: Together, these little things add up to quite a sum on your calorie account and stimulate the release of insulin because of the carbohydrates. And you don't even realize it. I call this 'sweet tooth dementia'. A food diary helps you to keep track."

9. what is your tip for those who don't exercise?

"Definitely start small. If you set yourself the goal of going for a 30-minute run four times a week, you'll soon be overwhelmed and demotivated and throw your resolution overboard. How about aiming for 10,000 steps a day? Even if it's only 8,000 at first, that's more than you've done so far and certainly more than those lying on the couch. You will automatically change your focus and ask yourself: "Where can I take a few more steps?"

10 How do I stay motivated for a long time?

"See yourself today as you would like to look and appear to other people when you reach your goal. Feed this vision with emotions: How will I feel, what will I treat myself to? How will my partner look at me? It is best to live through this situation once a day before going to bed. It works like a mental navigator."

11. why is cooking for yourself important for permanent weight loss?

"The more processed a product is, the fewer valuable building blocks are available to the metabolism in their pure form. Industrial additives in food also burden the body like sand in the gears."

12. is there a trick with an immediate effect?

"Water is involved in every metabolic process. Without exception! Your metabolism works like a kind of mill wheel. It also runs with little water, but only very slowly. If you flush more water over the wheel, your metabolism will really get going. Can you manage 30 ml per kilo of body weight every day?"