5 foods that will help you lose 5 kilos

personal trainer hamburg

Despite the best intentions, it's often difficult to always make the right food choices when trying to lose a few pounds.  

There's often not enough time to spend hours preparing food or planning meals, and when you're already stressed about other things, it's easy to lose sight of your goal or even give up entirely!

We make numerous decisions every day. Some consciously, others unconsciously - it's exhausting. This phenomenon is called decision fatigue and it can make losing weight even more difficult because our brain is simply too tired to make the right decisions.

Make sure the following 5 things are always in your kitchen and you'll always have something handy when hunger strikes!


personal trainer hamburg

Chickpea or lentil pasta

Regular pasta is made from flour and water and quickly releases sugar into the bloodstream. This can lead to further weight gain. Legume-based pasta offers you a nutritious and balanced alternative that is also rich in protein. This in turn helps you stay fuller for longer!

Pro tip: Pay attention to your portion sizes – a small handful of cooked pasta is a good guideline.



personal trainer hamburg

Sustainable canned tuna

Many people find it difficult to eat the recommended two servings of seafood per week. Sustainable canned tuna is therefore a good option if you want to lose a few kilos to feel healthier and happier.

Tuna contains high levels of vitamin D, which is essential for a strong immune system. It is also rich in omega-3 fatty acids, which are extremely important for heart and brain function.

Pro tip: For a quick and delicious meal, simply mix the tuna with warm chickpea pasta, olives and chopped cherry tomatoes!


personal trainer hamburg
Unsweetened oatmeal

Unsweetened oatmeal is rich in prebiotic fiber known as resistant starch, which can help you control your blood sugar and weight. They also contain important nutrients such as iron, magnesium and zinc. 

Pro tip: Sprinkle oatmeal over a salad or avocado toast to give your digestive system an extra boost!

personal trainer hamburg

Walnuts contain a lot of unsaturated fatty acids, good for the heart and excellent for losing weight. Walnuts are also known for their appetite-suppressing properties because they contain omega-3 fatty acids, plant sterols and vitamins that suppress hunger and thus support weight loss.

Pro Tip: Use crushed walnuts instead of breadcrumbs when preparing your favorite fish or chicken dishes! Don't forget to store the walnuts in the refrigerator or freezer once the bag is opened.


If you want to lose weight, maintain your weight, or simply eat healthy, it's helpful to have healthy foods at home.

This makes decision-making easier and encourages you to make healthy choices. Whether you grab a bag of nuts for a quick snack or incorporate protein-rich pasta into your favorite Italian dishes!

Smaller, more familiar studios like Fit4TheGame are often less crowded and also offer a great community. The focus is on having fun with exercise and so you often don't even notice that you're sweating, doing something good for your body and leaving the gym in a better mood than before.

× How can we help you?