How to optimise your calorie consumption

A calorie balance helps us stay as healthy as possible and maintain a normal weight. Five tips on how you can keep your calorie consumption and your calorie intake in balance – without having to count calories.

To keep our weight and therefore our health stable, it is important not to take in more calories than our body actually needs. The ideal scenario is a combination of healthy nutrition and more exercise and sport.

Calorie consumption can be increased by doing sport, for example: Boost your calorie consumption by jogging, swimming or hiking. Are you a couch potato? Try out a new sport to burn unwanted calories: skateboarding, juggling, slacklining, boxing, etc.

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Exercising and staying active pays off not only for your health. With the Helsana+ app, you can also collect Plus points and exchange them for cash or lucrative offers. Download the app and benefit now.

Calculate your calorie consumption

You can calculate your rough calorie consumption per day using the calorie calculator (in German and French) from the Schweizerische Gesellschaft für Ernährung (Swiss Society for Nutrition), for example. It shows whether you are within your recommended weight range or whether it is advisable for you to lose or put on weight. yazio.com also offers calorie calculators, for example to calculate calorie consumption when doing sport.

Five tips on how you can increase your calorie consumption in everyday situations without having to do sport:

  1. Your feet are made for walking
    Humans are not designed to lead sedentary lives. If we do not move, our muscles degenerate. Stand and walk whenever you can instead of using your car, riding the bus or taking the lift. Perhaps your neighbour has a dog you can take out for a walk?
  2. Clean your way to fitness
    Scrub the bathtub, sweep the floors or knead dough – housework and gardening are great ways to break a sweat. Make chores like these your new sport.
  3. Eat more slowly
    People who eat quickly only notice they’ve had enough when it's too late. We only feel full after approximately 20 minutes. A salad before your main meal can help with this.
  4. Tips to avoid hunger pangs
    If you want to avoid fluctuations in blood sugar levels or hunger pangs, the best thing to do is to reduce your intake of carbohydrates (sugar and starches). Crisps, white bread, pasta, sweets and sugary drinks are some of the main foods that pack a lot of calories but offer little nutritional punch. Foods with a high sugar content include processed foods and fruit yoghurts. Instead, eat vegetables and fruit – they will fill you up.
  5. Plan meal breaks
    Constant snacking is unhealthy. The body gets used to it and responds with constant cravings. Regular meal breaks help us maintain our weight or drop unwanted pounds. New nutrition concepts such as intermittent fasting are based on this principle.


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