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I’m not telling you how to quickly lose weight, but how to remove GESUND without suffering the “Jo-Jo effect”.

• Much water at least. 2 liters, better 2.5-3l
• Sports 3x a week, whether motor sports or endurance
• You have to get into a calorie deficit, so eat less calories than you take. The best way to calculate your consumption on the Internet is to make sure you eat less by 200 calories.
• good ways to save calories are food with many proteins and little fats.
• Drink only water
• No candy, and little fruit -> nen apple per day is enough
• Maybe replace the breakfast or lunch with a protein shake and eat balanced dishes in the evening/noon without having to miss out on something.