An energy balance helps us stay as healthy as possible and maintain a normal weight. Five tips on how to keep your energy consumption and calorie intake in balance – without having to count calories.
To keep our weight healthy and stable, it is important not to take in more calories than our body actually needs. This means that an energy balance must be maintained. Ideally, this involves a combination of nutrition and exercise – eating a balanced diet and keeping active in everyday life.
An active lifestyle already increases energy consumption. A minimum of 10,000 steps per day is the guideline. Did you know that muscle mass burns almost three times as much energy as fat tissue, even at rest?
Boost your energy consumption by jogging, swimming or hiking, for example. Are you a couch potato? Try out a new sport to burn unwanted calories: skateboarding, dancing, slacklining, boxing.
Training programmes for strength, endurance and mobility will help bring you closer to your goal of being more active.
Download the Helsana Coach app now and let’s get started.
You can calculate your rough energy consumption per day using the calorie calculator (in German and French) from the Schweizerische Gesellschaft für Ernährung (Swiss Society for Nutrition), for example. A calorie calculator is also offered by yazio.com, for example to calculate energy consumption when doing sport.
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, going by bus or taking the lift. Perhaps your neighbour has a dog you can take for a walk?
Scrub the bathtub, vacuum the floors or mow the lawn – housework and gardening are great ways to break a sweat. Make chores like these your new sport.
Star jumps are a real all-rounder: they get your circulation moving properly, strengthen your legs and improve stamina. Try to do 10 to 20 per day. For a change, try skipping.
Instead of lounging on the sofa, try sitting upright on the floor as this consumes more energy. Incorporate a few exercises: lean against the wall as if you're sitting on an invisible chair or do knee lifts or crunches. You can find further suggestions and instructions in the Helsana Coach app.
Exercise while brushing your teeth or making phone calls: stand on tiptoe, hold for 20 seconds, repeat three times. Another exercise: multiple backward leg lifts followed by sideways leg lifts, one leg after the other.
Too heavy, too light or just right? Our tips to help you find your personal ideal weight.
Online nutrition programmes make losing weight easier. They provide exciting information and practical tips for a balanced lifestyle.
What you eat and drink affects your health and your well-being. We will give you tips for a balanced nutrition – including taste experiences.
Find out more about current health issues and get all the information you need about our attractive offers, delivered by e-mail to read whenever it suits you. Our newsletter is free of charge and you can sign up here:
You have just received an email with a confirmation link. Please click on this to complete your registration.