Die Wissenschaft hinter Monster Fitness

Studien zu Ernährung

Studien zu Ernährung

Um das riesige Feld zum Thema Abnehmen und Ernährung möglichst weit abzudecken, wurden nicht nur alle relevanten (Ernährungs-)Bücher und Theorien gelesen, sondern wir haben es uns auch zur Aufgabe gemacht, wirklich zuverlässige und anerkannte Studien zu recherchieren, um aufzudecken, was sich widerspricht, was einfach nur Aufsehen erregen soll und was wirklich nachgewiesen worden ist. Der Fokus wurde auf signifikante, oft rezitierte Studien und Metastudien gelenkt. Die Grundlage der Inhalte auf Monster Fitness sind daher die Ergebnisse aus über 300 fundierten Studien (aus einem Pool von über 2000 Studien), die bis zum Start der Plattform in über drei Jahren recherchiert wurden. Viele der festgehaltenen Erkenntnisse und Ergebnisse können außerdem von erfolgreichen „Abnehmern“ bestätigt werden, die im Rahmen von Monster Fitness interviewt und begleitet wurden.

Da es sich hier größtenteils um die Hauptgebiete Motivation und Ernährung dreht, wurden die Studien der Einfachheit halber in Motivation und Ernährung eingeteilt.

Diätformen und -Strategien

  • PARKER, Barbara, et al. Effect of a high-protein, high–monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes care, 2002, 25. Jg., Nr. 3, S. 425-430.
  • LAYMAN, Donald K., et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. The Journal of nutrition, 2003, 133. Jg., Nr. 2, S. 411-417.
  • DANSINGER, Michael L., et al. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. Jama, 2005, 293. Jg., Nr. 1, S. 43-53.
  • JOHNSTON, Bradley C., et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. Jama, 2014, 312. Jg., Nr. 9, S. 923-933.
  • WING, Rena R.; PHELAN, Suzanne. Long-term weight loss maintenance–. The American journal of clinical nutrition, 2005, 82. Jg., Nr. 1, S. 222S-225S.
  • ROSS, Robert, et al. Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: a randomized, controlled trial. Annals of internal medicine, 2000, 133. Jg., Nr. 2, S. 92-103.
  • MORI, Trevor A., et al. Dietary fish as a major component of a weight-loss diet: effect on serum lipids, glucose, and insulin metabolism in overweight hypertensive subjects–. The American journal of clinical nutrition, 1999, 70. Jg., Nr. 5, S. 817-825.
  • BRINKWORTH, Grant D., et al. Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo–. The American journal of clinical nutrition, 2009, 90. Jg., Nr. 1, S. 23-32.
  • IMAYAMA, Ikuyo, et al. Effects of a caloric restriction weight loss diet and exercise on inflammatory biomarkers in overweight/obese postmenopausal women: a randomized controlled trial. Cancer research, 2012, 72. Jg., Nr. 9, S. 2314-2326.
  • WU, T., et al. Long‐term effectiveness of diet‐plus‐exercise interventions vs. diet‐only interventions for weight loss: a meta‐analysis. Obesity reviews, 2009, 10. Jg., Nr. 3, S. 313-323.
  • ASTRUP, Arne; LARSEN, Thomas Meinert; HARPER, Angela. Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?. The Lancet, 2004, 364. Jg., Nr. 9437, S. 897-899.
  • CHAN, Dick C., et al. Effect of ezetimibe on hepatic fat, inflammatory markers, and apolipoprotein B-100 kinetics in insulin-resistant obese subjects on a weight loss diet. Diabetes Care, 2010, 33. Jg., Nr. 5, S. 1134-1139.
  • TÖRRÖNEN, Riitta, et al. Postprandial glucose, insulin and glucagon-like peptide 1 responses to sucrose ingested with berries in healthy subjects. British journal of nutrition, 2012, 107. Jg., Nr. 10, S. 1445-1451.
  • NG, Marie, et al. Global, regional, and national prevalence of overweight and obesity in children and adults during 1980–2013: a systematic analysis for the Global Burden of Disease Study 2013. The lancet, 2014, 384. Jg., Nr. 9945, S. 766-781.
  • FORSYTHE, Cassandra E., et al. Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation. Lipids, 2008, 43. Jg., Nr. 1, S. 65-77.
  • ESPOSITO, Emanuela, et al. Probiotics reduce the inflammatory response induced by a high-fat diet in the liver of young rats. The Journal of nutrition, 2009, 139. Jg., Nr. 5, S. 905-911.
  • FORSYTHE, Cassandra E., et al. Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation. Lipids, 2008, 43. Jg., Nr. 1, S. 65-77.
  • SASLOW, Laura R., et al. A randomized pilot trial of a moderate carbohydrate diet compared to a very low carbohydrate diet in overweight or obese individuals with type 2 diabetes mellitus or prediabetes. PloS one, 2014, 9. Jg., Nr. 4, S. e91027.
  • MILLER, Edgar R., et al. Results of the diet, exercise, and weight loss intervention trial (DEW-IT). Hypertension, 2002, 40. Jg., Nr. 5, S. 612-618.
  • CURIONI, C. C.; LOURENCO, P. M. Long-term weight loss after diet and exercise: a systematic review. International journal of obesity, 2005, 29. Jg., Nr. 10, S. 1168.
  • MILLER, Wayne C.; KOCEJA, D. M.; HAMILTON, E. J. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International journal of obesity, 1997, 21. Jg., Nr. 10, S. 941.
  • BRINKWORTH, G. D., et al. Long-term effects of advice to consume a high-protein, low-fat diet, rather than a conventional weight-loss diet, in obese adults with type 2 diabetes: one-year follow-up of a randomised trial. Diabetologia, 2004, 47. Jg., Nr. 10, S. 1677-1686.
  • NICKLAS, Barbara J., et al. Diet-induced weight loss, exercise, and chronic inflammation in older, obese adults: a randomized controlled clinical trial. The American journal of clinical nutrition, 2004, 79. Jg., Nr. 4, S. 544-551.
  • CLIFTON, Peter M.; KEOGH, Jennifer B.; NOAKES, Manny. Long-term effects of a high-protein weight-loss diet–. The American journal of clinical nutrition, 2008, 87. Jg., Nr. 1, S. 23-29.
  • NOAKES, Manny, et al. Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women–. The American journal of clinical nutrition, 2005, 81. Jg., Nr. 6, S. 1298-1306.
  • STERN, Linda, et al. The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial. Annals of internal medicine, 2004, 140. Jg., Nr. 10, S. 778-785.
  • NORDMANN, Alain J., et al. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Archives of internal medicine, 2006, 166. Jg., Nr. 3, S. 285-293.
  • YANG, Mei-Uih; VAN ITALLIE, Theodore B. Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets. The Journal of clinical investigation, 1976, 58. Jg., Nr. 3, S. 722-730.
  • FOSTER, Gary D., et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Annals of internal medicine, 2010, 153. Jg., Nr. 3, S. 147-157.
  • MARON, David J.; FAIR, Joan M.; HASKELL, William L. Saturated fat intake and insulin resistance in men with coronary artery disease. The Stanford Coronary Risk Intervention Project Investigators and Staff. Circulation, 1991, 84. Jg., Nr. 5, S. 2020-2027.
  • SHAI, Iris, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 2008, 359. Jg., Nr. 3, S. 229-241.
  • YANCY, William S., et al. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Annals of internal medicine, 2004, 140. Jg., Nr. 10, S. 769-777.
  • BAZZANO, Lydia A., et al. Effects of low-carbohydrate and low-fat diets: a randomized trial. Annals of internal medicine, 2014, 161. Jg., Nr. 5, S. 309-318.
  • BRADLEY, Una, et al. Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial. Diabetes, 2009, 58. Jg., Nr. 12, S. 2741-2748.
  • SAMAHA, Frederick F., et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine, 2003, 348. Jg., Nr. 21, S. 2074-2081.
  • LARSEN, Thomas Meinert, et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. New England Journal of Medicine, 2010, 363. Jg., Nr. 22, S. 2102-2113.
  • SOENEN, Stijn, et al. Relatively high-protein or ‘low-carb’energy-restricted diets for body weight loss and body weight maintenance?. Physiology & behavior, 2012, 107. Jg., Nr. 3, S. 374-380.
  • WEIGLE, David S., et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations–. The American journal of clinical nutrition, 2005, 82. Jg., Nr. 1, S. 41-48.
  • LARA-CASTRO, Cristina; GARVEY, W. Timothy. Diet, insulin resistance, and obesity: zoning in on data for Atkins dieters living in South Beach. The Journal of Clinical Endocrinology & Metabolism, 2004, 89. Jg., Nr. 9, S. 4197-4205.
  • BARNARD, Neal D., et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes care, 2006, 29. Jg., Nr. 8, S. 1777-1783.
  • ZIMMER, Jasmin, et al. A vegan or vegetarian diet substantially alters the human colonic faecal microbiota. European journal of clinical nutrition, 2012, 66. Jg., Nr. 1, S. 53.
  • HÄNNINEN, Osmo, et al. Antioxidants in vegan diet and rheumatic disorders. Toxicology, 2000, 155. Jg., Nr. 1-3, S. 45-53.
  • DONALDSON, Michael S. Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements. Annals of nutrition and metabolism, 2000, 44. Jg., Nr. 5-6, S. 229-234.
  • TURNER‐MCGRIEVY, Gabrielle M.; BARNARD, Neal D.; SCIALLI, Anthony R. A Two‐Year Randomized Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low‐Fat Diet. Obesity, 2007, 15. Jg., Nr. 9, S. 2276-2281.
  • BARNARD, Neal D., et al. A low-fat vegan diet elicits greater macronutrient changes, but is comparable in adherence and acceptability, compared with a more conventional diabetes diet among individuals with type 2 diabetes. Journal of the American Dietetic Association, 2009, 109. Jg., Nr. 2, S. 263-272.
  • CLARYS, Peter, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients, 2014, 6. Jg., Nr. 3, S. 1318-1332.
  • ELKAN, Ann-Charlotte, et al. Gluten-free vegan diet induces decreased LDL and oxidized LDL levels and raised atheroprotective natural antibodies against phosphorylcholine in patients with rheumatoid arthritis: a randomized study. Arthritis research & therapy, 2008, 10. Jg., Nr. 2, S. R34.
  • WOO, Kam S.; KWOK, Timothy CY; CELERMAJER, David S. Vegan diet, subnormal vitamin B-12 status and cardiovascular health. Nutrients, 2014, 6. Jg., Nr. 8, S. 3259-3273.
  • DEROSE, David J., et al. Vegan diet-based lifestyle program rapidly lowers homocysteine levels. Preventive Medicine, 2000, 30. Jg., Nr. 3, S. 225-233.

Fettverbrennung und Stoffwechsel

  • STIEGLER, Petra; CUNLIFFE, Adam. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports medicine, 2006, 36. Jg., Nr. 3, S. 239-262.
  • PEREIRA, Mark A., et al. Effects of a low–glycemic load diet on resting energy expenditure and heart disease risk factors during weight loss. Jama, 2004, 292. Jg., Nr. 20, S. 2482-2490.
  • ESPOSITO, Katherine, et al. Effect of a Mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial. Jama, 2004, 292. Jg., Nr. 12, S. 1440-1446.
  • BRYNER, Randy W., et al.: Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition, 1999, 18. Jg., Nr. 2, S. 115-121.
  • WEINSIER, Roland L., et al.: Do adaptive changes in metabolic rate favor weight regain in weight-reduced individuals? An examination of the set-point theory–. The American journal of clinical nutrition, 2000, 72. Jg., Nr. 5, S. 1088-1094.
  • AMATRUDA, John M.; STATT, Marcia C.; WELLE, Stephen L.: Total and resting energy expenditure in obese women reduced to ideal body weight. The Journal of clinical investigation, 1993, 92. Jg., Nr. 3, S. 1236-1242.
  • ST-ONGE, Marie-Pierre; BOSARGE, Aubrey. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil–. The American journal of clinical nutrition, 2008, 87. Jg., Nr. 3, S. 621-626.
  • JAVED, Fahad, et al. Brain and high metabolic rate organ mass: contributions to resting energy expenditure beyond fat-free mass–. The American journal of clinical nutrition, 2010, 91. Jg., Nr. 4, S. 907-912.
  • WANG, ZiMian, et al. Evaluation of specific metabolic rates of major organs and tissues: comparison between men and women. American Journal of Human Biology, 2011, 23. Jg., Nr. 3, S. 333-338.
  • LABRE, Magdala. Burn fat, build muscle: A content analysis of Men’s Health and Men’s Fitness. International Journal of Men’s Health, 2005, 4. Jg., Nr. 2, S. 187.
  • HART, David W., et al. Energy expenditure and caloric balance after burn: increased feeding leads to fat rather than lean mass accretion. Annals of surgery, 2002, 235. Jg., Nr. 1, S. 152.
  • KUHNLE, Gunter GC, et al. Association between sucrose intake and risk of overweight and obesity in a prospective sub-cohort of the European Prospective Investigation into Cancer in Norfolk (EPIC-Norfolk). Public health nutrition, 2015, 18. Jg., Nr. 15, S. 2815-2824.
  • WESTERTERP, Klaas R.; WOUTERS, Loek; MARKEN LICHTENBELT, Wouter D. The Maastricht protocol for the measurement of body composition and energy expenditure with labeled water. Obesity, 1995, 3. Jg., Nr. S1, S. 49-57.
  • SAWAYA, Ana L., et al. Evaluation of four methods for determining energy intake in young and older women: comparison with doubly labeled water measurements of total energy expenditure. The American journal of clinical nutrition, 1996, 63. Jg., Nr. 4, S. 491-499.
  • DELLAVALLE, Diane M.; ROE, Liane S.; ROLLS, Barbara J. Does the consumption of caloric and non-caloric beverages with a meal affect energy intake?. Appetite, 2005, 44. Jg., Nr. 2, S. 187-193.
  • GRANDJEAN, Ann C., et al. The effect of caffeinated, non-caffeinated, caloric and non-caloric beverages on hydration. Journal of the American College of Nutrition, 2000, 19. Jg., Nr. 5, S. 591-600.
  • TATE, Deborah F., et al. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the C hoose H ealthy O pt i ons C onsciously E veryday (CHOICE) randomized clinical trial–. The American journal of clinical nutrition, 2012, 95. Jg., Nr. 3, S. 555-563.
  • SPEAKMAN, John R. The history and theory of the doubly labeled water technique. The American journal of clinical nutrition, 1998, 68. Jg., Nr. 4, S. 932S-938S.
  • BUTTE, Nancy F., et al. Energy requirements during pregnancy based on total energy expenditure and energy deposition. The American journal of clinical nutrition, 2004, 79. Jg., Nr. 6, S. 1078-1087.
  • FORSUM, Elisabet, et al. Total energy expenditure of healthy Swedish women during pregnancy and lactation. The American journal of clinical nutrition, 1992, 56. Jg., Nr. 2, S. 334-342.
  • JOHANSSON, Lars, et al. Under-and overreporting of energy intake related to weight status and lifestyle in a nationwide sample. The American journal of clinical nutrition, 1998, 68. Jg., Nr. 2, S. 266-274.
  • XU, Jing, et al. Fibroblast growth factor 21 reverses hepatic steatosis, increases energy expenditure, and improves insulin sensitivity in diet-induced obese mice. Diabetes, 2009, 58. Jg., Nr. 1, S. 250-259.
  • ALMIND, Katrine; KAHN, C. Ronald. Genetic determinants of energy expenditure and insulin resistance in diet-induced obesity in mice. Diabetes, 2004, 53. Jg., Nr. 12, S. 3274-3285.
  • LEIBEL, Rudolph L.; ROSENBAUM, Michael; HIRSCH, Jules. Changes in energy expenditure resulting from altered body weight. New England Journal of Medicine, 1995, 332. Jg., Nr. 10, S. 621-628.
  • DULLOO, Abdul G., et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans–. The American journal of clinical nutrition, 1999, 70. Jg., Nr. 6, S. 1040-1045.
  • VELDHORST, Margriet AB; WESTERTERP-PLANTENGA, Margriet S.; WESTERTERP, Klaas R. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet–. The American journal of clinical nutrition, 2009, 90. Jg., Nr. 3, S. 519-526.
  • MIFFLIN, Mark D., et al. A new predictive equation for resting energy expenditure in healthy individuals. The American journal of clinical nutrition, 1990, 51. Jg., Nr. 2, S. 241-247.
  • WESTERTERP, Klaas R. Diet induced thermogenesis. Nutrition & metabolism, 2004, 1. Jg., Nr. 1, S. 5.
  • WEINSIER, Roland L., et al. Metabolic predictors of obesity. Contribution of resting energy expenditure, thermic effect of food, and fuel utilization to four-year weight gain of post-obese and never-obese women. The Journal of clinical investigation, 1995, 95. Jg., Nr. 3, S. 980-985.

Mehr Studien zu Ernährung und Abnehmen

  • TSAI, Adam Gilden; WADDEN, Thomas A. Systematic review: an evaluation of major commercial weight loss programs in the United States. Annals of internal medicine, 2005, 142. Jg., Nr. 1, S. 56-66.
  • POIRIER, Paul, et al. Obesity and cardiovascular disease: pathophysiology, evaluation, and effect of weight loss: an update of the 1997 American Heart Association Scientific Statement on Obesity and Heart Disease from the Obesity Committee of the Council on Nutrition, Physical Activity, and Metabolism. Circulation, 2006, 113. Jg., Nr. 6, S. 898-918.
  • WESTERTERP‐PLANTENGA, Margriet S.; LEJEUNE, Manuela PGM; KOVACS, Eva MR. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity, 2005, 13. Jg., Nr. 7, S. 1195-1204.
  • FOX, Nicholas J.; WARD, Katie J.; O’ROURKE, Alan J. The ‘expert patient’: empowerment or medical dominance? The case of weight loss, pharmaceutical drugs and the Internet. Social science & medicine, 2005, 60. Jg., Nr. 6, S. 1299-1309.
  • BOOZER, C. N., et al. Herbal ephedra/caffeine for weight loss: a 6-month randomized safety and efficacy trial. International Journal of Obesity, 2002, 26. Jg., Nr. 5, S. 593.
  • KOVACS, Eva MR, et al. Effects of green tea on weight maintenance after body-weight loss. British Journal of Nutrition, 2004, 91. Jg., Nr. 3, S. 431-437.
  • HURSEL, R.; VIECHTBAUER, Wolfgang; WESTERTERP-PLANTENGA, M. S. The effects of green tea on weight loss and weight maintenance: a meta-analysis. International journal of obesity, 2009, 33. Jg., Nr. 9, S. 956.
  • CAMPBELL, Kristin L., et al. Reduced-calorie dietary weight loss, exercise, and sex hormones in postmenopausal women: randomized controlled trial. Journal of Clinical Oncology, 2012, 30. Jg., Nr. 19, S. 2314.
  • FEARON, K. C. H., et al. Effect of a protein and energy dense N-3 fatty acid enriched oral supplement on loss of weight and lean tissue in cancer cachexia: a randomised double blind trial. Gut, 2003, 52. Jg., Nr. 10, S. 1479-1486.
  • PITTLER, Max H.; ERNST, Edzard. Dietary supplements for body-weight reduction: a systematic review. The American journal of clinical nutrition, 2004, 79. Jg., Nr. 4, S. 529-536.
  • HALLER, Christine A.; BENOWITZ, Neal L.; JACOB, Peyton. Hemodynamic effects of ephedra-free weight-loss supplements in humans. The American journal of medicine, 2005, 118. Jg., Nr. 9, S. 998-1003.
  • ZITTERMANN, Armin, et al. Vitamin D supplementation enhances the beneficial effects of weight loss on cardiovascular disease risk markers–. The American journal of clinical nutrition, 2009, 89. Jg., Nr. 5, S. 1321-1327.
  • FRANZ, Marion J., et al. Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up. Journal of the American Dietetic Association, 2007, 107. Jg., Nr. 10, S. 1755-1767.
  • BURKE, Lora E.; WANG, Jing; SEVICK, Mary Ann. Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 2011, 111. Jg., Nr. 1, S. 92-102.
  • KRUGER, Judy, et al. Attempting to lose weight. American journal of preventive medicine, 2004, 26. Jg., Nr. 5, S. 402-406.
  • SAPER, Robert B.; EISENBERG, David M.; PHILLIPS, Russell S. Common dietary supplements for weight loss. American family physician, 2004, 70. Jg., S. 1731-1740.
  • DYCK, David J. Dietary fat intake, supplements, and weight loss. Canadian Journal of Applied Physiology, 2000, 25. Jg., Nr. 6, S. 495-523.
  • ARCHER, Edward; HAND, Gregory A.; BLAIR, Steven N. Validity of US nutritional surveillance: National Health and Nutrition Examination Survey caloric energy intake data, 1971–2010. PloS one, 2013, 8. Jg., Nr. 10, S. e76632.
  • SCHOELLER, Dale A., et al. Self-report–based estimates of energy intake offer an inadequate basis for scientific conclusions. The American journal of clinical nutrition, 2013, 97. Jg., Nr. 6, S. 1413-1415.
  • GOLDBERG, G. R., et al. Critical evaluation of energy intake data using fundamental principles of energy physiology: 1. Derivation of cut-off limits to identify under-recording. European journal of clinical nutrition, 1991, 45. Jg., Nr. 12, S. 569-581.
  • SCAGLIUSI, Fernanda B., et al. Selective underreporting of energy intake in women: magnitude, determinants, and effect of training. Journal of the American Dietetic Association, 2003, 103. Jg., Nr. 10, S. 1306-1313.
  • ARCHER, Edward, et al. Validation of a novel protocol for calculating estimated energy requirements and average daily physical activity ratio for the US population: 2005-2006. In: Mayo Clinic Proceedings. Elsevier, 2013. S. 1398-1407.
  • GOODPASTER, Bret H., et al. Effects of diet and physical activity interventions on weight loss and cardiometabolic risk factors in severely obese adults: a randomized trial. Jama, 2010, 304. Jg., Nr. 16, S. 1795-1802.
  • GARDNER, Christopher D., et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. Jama, 2007, 297. Jg., Nr. 9, S. 969-977.
  • DWYER, Johanna, et al. Collection of food and dietary supplement intake data: What We Eat in America–NHANES. The Journal of nutrition, 2003, 133. Jg., Nr. 2, S. 590S-600S.
  • FANG, Yun-Zhong; YANG, Sheng; WU, Guoyao. Free radicals, antioxidants, and nutrition. nutrition, 2002, 18. Jg., Nr. 10, S. 872-879.

Vitamine

  • TSAI, Adam Gilden; WADDEN, Thomas A. Systematic review: an evaluation of major commercial weight loss programs in the United States. Annals of internal medicine, 2005, 142. Jg., Nr. 1, S. 56-66.
  • VALKO, Marian, et al.: Free radicals and antioxidants in normal physiological functions and human disease. The international journal of biochemistry & cell biology, 2007, 39. Jg., Nr. 1, S. 44-84.
  • RIMM, Eric B., et al. Vitamin E consumption and the risk of coronary heart disease in men. New England Journal of Medicine, 1993, 328. Jg., Nr. 20, S. 1450-1456.
  • LEE, I.-Min, et al. Vitamin E in the primary prevention of cardiovascular disease and cancer: the Women’s Health Study: a randomized controlled trial. Jama, 2005, 294. Jg., Nr. 1, S. 56-65.
  • SHEKELLE, RichardB, et al. Dietary vitamin A and risk of cancer in the Western Electric study. The lancet, 1981, 318. Jg., Nr. 8257, S. 1185-1190.
  • GEUBEL, AndréP, et al. Liver damage caused by therapeutic vitamin A administration: estimate of dose-related toxicity in 41 cases. Gastroenterology, 1991, 100. Jg., Nr. 6, S. 1701-1709.
  • SANGIOVANNI, J. P., et al. The relationship of dietary carotenoid and vitamin A, E, and C intake with age-related macular degeneration in a case-control study. Arch Ophthalmol, 2007, 125. Jg., Nr. 9, S. 1225-1232.
  • CHENG, Jeffrey B., et al.: De-orphanization of Cytochrome P450 2R1 a microsomal vitamin D 25-hydroxylase. Journal of Biological Chemistry, 2003, 278. Jg., Nr. 39, S. 38084-38093.
  • Wissenschaftlicher Lebensmittelausschuss der Europäischen Kommission: Scientific Opinion on the Tolerable Upper Intake Level of vitamin D1, 2012, Volltextzugriff:
  • Nuklearmediziner warnen vor Vitamin-D-Mangel, 2013, Volltextzugriff:
  • DGE: Vitamin D und Prävention ausgewählter chronischer Krankheiten, 2011.
  • DGE Presseinformation: Wie sind die Deutschen mit Nährstoffen versorgt? 2017.
  • DGE Ausgewählte Fragen und Antworten zu Vitamin D, 2012.
  • WANG, Thomas J., et al.: Vitamin D deficiency and risk of cardiovascular disease. Circulation, 2008, 117. Jg., Nr. 4, S. 503-511.
  • GARLAND, Cedric F., et al. The role of vitamin D in cancer prevention. American journal of public health, 2006, 96. Jg., Nr. 2, S. 252-261.
  • KEUM, N.; GIOVANNUCCI, E.: Vitamin D supplements and cancer incidence and mortality: a meta-analysis. British journal of cancer, 2014, 111. Jg., Nr. 5, S. 976.
  • DEEB, Kristin K.; TRUMP, Donald L.; JOHNSON, Candace S.: Vitamin D signalling pathways in cancer: potential for anticancer therapeutics. Nature reviews cancer, 2007, 7. Jg., Nr. 9, S. 684.
  • PLAZA, Steven M.: The anticancer effects of vitamin K. Alternative Medicine Review, 2003, 8. Jg., Nr. 3, S. 303-318.
  • NIMPTSCH, Katharina, et al.: Dietary vitamin K intake in relation to cancer incidence and mortality: results from the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg)–. The American journal of clinical nutrition, 2010, 91. Jg., Nr. 5, S. 1348-1358.
  • FRIKKE‐SCHMIDT, Henriette; LYKKESFELDT, Jens.: Role of marginal vitamin C deficiency in atherogenesis: in vivo models and clinical studies. Basic & clinical pharmacology & toxicology, 2009, 104. Jg., Nr. 6, S. 419-433.
  • Williams, Laura J., et al.: Decline in the prevalence of spina bifida and anencephaly by race/ethnicity: 1995–2002. Pediatrics, 2005, 116. Jg., Nr. 3, S. 580-586.
  • De Wals, Philippe, et al.: Reduction in neural-tube defects after folic acid fortification in Canada. New England Journal of Medicine, 2007, 357. Jg., Nr. 2, S. 135-142.
  • Folsäureversorgung der deutschen Bevölkerung, Abschlussbericht zum Forschungsvorhaben vom Bundesinstitut für Risikobewertung, 2005. Volltext als PDF:
  • Durga, Jane, et al. Effects of folic acid supplementation on hearing in older adults: a randomized, controlled trial. Annals of internal medicine, 2007, 146. Jg., Nr. 1, S. 1-9.
  • Komatsu, Shun-ichiro, et al.: Vitamin B-6–supplemented diets compared with a low vitamin B-6 diet suppress azoxymethane-induced colon tumorigenesis in mice by reducing cell proliferation. The Journal of nutrition, 2001, 131. Jg., Nr. 8, S. 2204-2207.
  • Larsson, Susanna C.; Giovannucci, Edward; WOLK, Alicja.: Vitamin B6 intake, alcohol consumption, and colorectal cancer: a longitudinal population-based cohort of women. Gastroenterology, 2005, 128. Jg., Nr. 7, S. 1830-1837.
  • Le marchand, Loïc, et al.: Plasma levels of B vitamins and colorectal cancer risk: the multiethnic cohort study. Cancer Epidemiology and Prevention Biomarkers, 2009, 18. Jg., Nr. 8, S. 2195-2201.
  • Miller, Joshua W.; Rucker, Robert B.: Pantothenic acid. Present Knowledge in Nutrition, Tenth Edition, 2012, S. 375-390.
  • Schweizerische Gesellschaft für Ernährung – DACH-Referenzwerte:
  • Powers, Hillary: Riboflavin (vitamin B-2) and health. The American Journal of Clinical Nutrition, Volume 77, Issue 6, 2003, p. 1352–1360.
  • Bundeslebensmittelschlüssel

Studien zu Psychologie

Studien zu Psychologie & Motivation

Wie funktioniert Motivation? Also: Wie genau funktioniert Motivation und die Psychologie dahinter? Welche biochemischen Prozesse laufen ab, was erzeugt das Gefühl der Motivation, das Gefühl von Erfolg und Erfüllung, was genau gibt uns Energie und wodurch genau wird es ausgelöst? Alles Fragen, dessen wissenschaftliche Aufklärung Erprobung in der Praxis wir uns bei Beginn von Monster Fitness vorgenommen haben.

Hier findest du alle Quellen, die für Monster Fitness für den Bereich Motivation verwendet wurden.

Motivation zum Abnehmen

  • TEIXEIRA, Pedro J., et al. Motivation, self-determination, and long-term weight control. International Journal of Behavioral Nutrition and Physical Activity, 2012, 9. Jg., Nr. 1, S. 22.
  • DAVIS, Jon F., et al. Leptin regulates energy balance and motivation through action at distinct neural circuits. Biological psychiatry, 2011, 69. Jg., Nr. 7, S. 668-674.
  • WEST, Delia Smith, et al. Motivational interviewing improves weight loss in women with type 2 diabetes. Diabetes care, 2007, 30. Jg., Nr. 5, S. 1081-1087.
  • TEIXEIRA, Pedro J., et al. Self-regulation, motivation, and psychosocial factors in weight management. Journal of Obesity, 2012, 2012. Jg.
  • ELFHAG, Kristina; RÖSSNER, Stephan. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obesity reviews, 2005, 6. Jg., Nr. 1, S. 67-85.
  • SVETKEY, Laura P., et al. Comparison of strategies for sustaining weight loss: the weight loss maintenance randomized controlled trial. Jama, 2008, 299. Jg., Nr. 10, S. 1139-1148.
  • WING, Rena R., et al. A self-regulation program for maintenance of weight loss. New England Journal of Medicine, 2006, 355. Jg., Nr. 15, S. 1563-1571.
  • SUMITHRAN, Priya, et al. Long-term persistence of hormonal adaptations to weight loss. New England Journal of Medicine, 2011, 365. Jg., Nr. 17, S. 1597-1604.
  • MORTON, G. J., et al. Central nervous system control of food intake and body weight. Nature, 2006, 443. Jg., Nr. 7109, S. 289.
  • PATRICK, Kevin, et al. A text message–based intervention for weight loss: randomized controlled trial. Journal of medical Internet research, 2009, 11. Jg., Nr. 1.
  • JELALIAN, Elissa, et al. Predictors of attrition and weight loss in an adolescent weight control program. Obesity, 2008, 16. Jg., Nr. 6, S. 1318-1323.
  • KELLEY, Ann E., et al. Corticostriatal-hypothalamic circuitry and food motivation: integration of energy, action and reward. Physiology & behavior, 2005, 86. Jg., Nr. 5, S. 773-795.
  • BRUG, Johannes. Determinants of healthy eating: motivation, abilities and environmental opportunities. Family practice, 2008, 25. Jg., Nr. suppl_1, S. i50-i55.
  • MATA, Jutta, et al. Motivational “spill-over” during weight control: Increased self-determination and exercise intrinsic motivation predict eating self-regulation. 2011.
  • PI-SUNYER, F. Xavier. The impact of weight gain on motivation, compliance, and metabolic control in patients with type 2 diabetes mellitus. Postgraduate medicine, 2009, 121. Jg., Nr. 5, S. 94-107.
  • SHARMA, S.; FERNANDES, M. F.; FULTON, S. Adaptations in brain reward circuitry underlie palatable food cravings and anxiety induced by high-fat diet withdrawal. International journal of obesity, 2013, 37. Jg., Nr. 9, S. 1183.
  • MADY, Mackenzie A., et al. The ketogenic diet: adolescents can do it, too. Epilepsia, 2003, 44. Jg., Nr. 6, S. 847-851.
  • LA FLEUR, S. E., et al. A reciprocal interaction between food-motivated behavior and diet-induced obesity. International journal of obesity, 2007, 31. Jg., Nr. 8, S. 1286.
  • WILLIAMS, Geoffrey C., et al. Self-determination, smoking, diet and health. Health education research, 2002, 17. Jg., Nr. 5, S. 512-521.
  • NARAYANASWAMI, V., et al. Diet-induced obesity: dopamine transporter function, impulsivity and motivation. International Journal of Obesity, 2013, 37. Jg., Nr. 8, S. 1095.
  • ASHIDA, Sato; WILKINSON, Anna V.; KOEHLY, Laura M. Social influence and motivation to change health behaviors among Mexican-origin adults: implications for diet and physical activity. American Journal of Health Promotion, 2012, 26. Jg., Nr. 3, S. 176-179.
  • TEIXEIRA, P. J., et al. Pretreatment predictors of attrition and successful weight management in women. International journal of obesity, 2004, 28. Jg., Nr. 9, S. 1124.

Motivation für Sport

  • VALLERAND, Robert J.; LOSIER, Gaétan F. An integrative analysis of intrinsic and extrinsic motivation in sport. Journal of applied sport psychology, 1999, 11. Jg., Nr. 1, S. 142-169.
  • CHARBONNEAU, Danielle; BARLING, Julian; KELLOWAY, E. Kevin. Transformational leadership and sports performance: The mediating role of intrinsic motivation. Journal of applied social psychology, 2001, 31. Jg., Nr. 7, S. 1521-1534.
  • JEFFERY, Robert W., et al. Physical activity and weight loss: does prescribing higher physical activity goals improve outcome?. The American journal of clinical nutrition, 2003, 78. Jg., Nr. 4, S. 684-689.
  • PLOTNIKOFF, Ronald C.; HIGGINBOTHAM, N. Protection Motivation Theory and exercise behaviour change for the prevention of heart disease in a high-risk, Australian representative community sample of adults. Psychology, health & medicine, 2002, 7. Jg., Nr. 1, S. 87-98.
  • ALEXANDRIS, Konstantinos; TSORBATZOUDIS, Charalambos; GROUIOS, George. Perceived constraints on recreational sport participation: Investigating their relationship with intrinsic motivation, extrinsic motivation and amotivation. Journal of Leisure Research, 2002, 34. Jg., Nr. 3, S. 233-252.
  • KILPATRICK, Marcus; HEBERT, Edward; BARTHOLOMEW, John. College students‘ motivation for physical activity: differentiating men’s and women’s motives for sport participation and exercise. Journal of American college health, 2005, 54. Jg., Nr. 2, S. 87-94.
  • TRAIL, Galen T.; JAMES, Jeffrey D. The motivation scale for sport consumption: Assessment of the scale’s psychometric properties. Journal of sport behavior, 2001, 24. Jg., Nr. 1, S. 108.
  • FREDRICKS, Jennifer A.; ECCLES, Jacquelynne S. Family socialization, gender, and sport motivation and involvement. Journal of Sport and Exercise Psychology, 2005, 27. Jg., Nr. 1, S. 3-31.
  • SEO, Won Jae; GREEN, B. Christine. Development of the motivation scale for sport online consumption. Journal of Sport Management, 2008, 22. Jg., Nr. 1, S. 82-109.
  • GILLET, Nicolas, et al. Influence of coaches‘ autonomy support on athletes‘ motivation and sport performance: A test of the hierarchical model of intrinsic and extrinsic motivation. Psychology of sport and exercise, 2010, 11. Jg., Nr. 2, S. 155-161.
  • VLACHOPOULOS, Symeon P.; KARAGEORGHIS, Costas I.; TERRY, Peter C. Motivation profiles in sport: A self-determination theory perspective. Research Quarterly for Exercise and Sport, 2000, 71. Jg., Nr. 4, S. 387-397.
  • HODGE, Ken; LONSDALE, Chris. Prosocial and antisocial behavior in sport: The role of coaching style, autonomous vs. controlled motivation, and moral disengagement. Journal of sport and exercise psychology, 2011, 33. Jg., Nr. 4, S. 527-547.
  • FREDERICK-RECASCINO, Christina M.; SCHUSTER-SMITH, Hana. Competition and intrinsic motivation in physical activity: A comparison of two groups. Journal of Sport Behavior, 2003, 26. Jg., Nr. 3, S. 240.
  • SPRAY, Christopher M., et al. Understanding motivation in sport: An experimental test of achievement goal and self determination theories. European journal of sport science, 2006, 6. Jg., Nr. 01, S. 43-51.
  • PAPAIOANNOU, Athanasios, et al. Causal relationships of sport and exercise involvement with goal orientations, perceived competence and intrinsic motivation in physical education: A longitudinal study. Journal of Sports Sciences, 2006, 24. Jg., Nr. 4, S. 367-382.
  • BLANCHARD, Céline M., et al. Reciprocal relationships between contextual and situational motivation in a sport setting. Psychology of Sport and Exercise, 2007, 8. Jg., Nr. 5, S. 854-873.
  • LIPPKE, Sonia; WIEDEMANN, Amelie U. Sozial-kognitive Theorien und Modelle zur Beschreibung und Veränderung von Sport und körperlicher Bewegung-ein Überblick. Zeitschrift für Sportpsychologie, 2007, 14. Jg., Nr. 4, S. 139-148.

Allgemeine Motivationstheorien und -Studien

  • RYAN, Richard M.; DECI, Edward L. Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American psychologist, 2000, 55. Jg., Nr. 1, S. 68.
  • LOCKE, Edwin A.; LATHAM, Gary P. Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American psychologist, 2002, 57. Jg., Nr. 9, S. 705.
  • YOON, Yooshik; UYSAL, Muzaffer. An examination of the effects of motivation and satisfaction on destination loyalty: a structural model. Tourism management, 2005, 26. Jg., Nr. 1, S. 45-56.
  • WIGFIELD, Allan; ECCLES, Jacquelynne S. Expectancy–value theory of achievement motivation. Contemporary educational psychology, 2000, 25. Jg., Nr. 1, S. 68-81.
  • FREY, Bruno S.; JEGEN, Reto. Motivation crowding theory. Journal of economic surveys, 2001, 15. Jg., Nr. 5, S. 589-611.
  • OSTERLOH, Margit; FREY, Bruno S. Motivation, knowledge transfer, and organizational forms. Organization science, 2000, 11. Jg., Nr. 5, S. 538-550.
  • GARRIS, Rosemary; AHLERS, Robert; DRISKELL, James E. Games, motivation, and learning: A research and practice model. Simulation & gaming, 2002, 33. Jg., Nr. 4, S. 441-467.
  • FREDRICKS, Jennifer A.; ECCLES, Jacquelynne S. Family socialization, gender, and sport motivation and involvement. Journal of Sport and Exercise Psychology, 2005, 27. Jg., Nr. 1, S. 3-31.
  • WISE, Roy A. Dopamine, learning and motivation. Nature reviews neuroscience, 2004, 5. Jg., Nr. 6, S. 483.
  • ZIMMERMAN, Barry J. Investigating self-regulation and motivation: Historical background, methodological developments, and future prospects. American educational research journal, 2008, 45. Jg., Nr. 1, S. 166-183.
  • DECI, Edward L.; RYAN, Richard M. Facilitating optimal motivation and psychological well-being across life’s domains. Canadian Psychology/Psychologie canadienne, 2008, 49. Jg., Nr. 1, S. 14.
  • BENABOU, Roland; TIROLE, Jean. Intrinsic and extrinsic motivation. The review of economic studies, 2003, 70. Jg., Nr. 3, S. 489-520.
  • COLQUITT, Jason A.; LEPINE, Jeffrey A.; NOE, Raymond A. Toward an integrative theory of training motivation: a meta-analytic path analysis of 20 years of research. Journal of applied psychology, 2000, 85. Jg., Nr. 5, S. 678.
  • REEVE, Johnmarshall. Understanding motivation and emotion. John Wiley & Sons, 2014.
  • BRADLEY, Margaret M., et al. Emotion and motivation I: defensive and appetitive reactions in picture processing. Emotion, 2001, 1. Jg., Nr. 3, S. 276.
  • CARDINAL, Rudolf N., et al. Emotion and motivation: the role of the amygdala, ventral striatum, and prefrontal cortex. Neuroscience & Biobehavioral Reviews, 2002, 26. Jg., Nr. 3, S. 321-352.
  • ELLIOT, Andrew J.; DWECK, Carol S. (Hg.). Handbook of competence and motivation. Guilford Publications, 2013.

Gründungsmotivation und inneres Monster

Das innere Monster

Im Ernst?

Kleine, bunte Monster?

Das kannst du nicht ernst meinen…

Als ich die Idee dazu hatte, wie ich meine Plattform zum Thema Abnehmen realisieren wollte, waren kleine, bunte Monster nicht gerade das Naheliegendste.

Doch für mich war ein Punkt sofort klar:

Das Letzte, was ich wollte, war eine weitere x-beliebige Plattform zu schaffen à la:

In nur SECHS Wochen zur Traumfigur und zum SIXPACK mit unserem Ultra-Fatburner-Programm! Außerdem darfst du essen, WAS DU WILLST! Hier ist dein Trainingsplan, hier ein paar Videos, in denen du angeschrien wirst und auf der Website findest du ein paar Bilder von ein paar Fitnessmodels, die dich gefälligst motivieren sollen.

Nein, es musste auch irgendwie anders gehen. Ohne die üblichen, völlig übertriebenen Werbe-Versprechen zu benutzen.

Du kannst dir auch alles zum inneren Monster und zur Gründungsmotivation hier in der ersten Podcast-Episode anhören. Hier kannst du den Podcast kostenlos abonnieren.

Um das zu garantieren, wollte ich eine echte Basis schaffen: Die Plattform sollte unbedingt auf einem wissenschaftlichen Ansatz aufbauen, der hält, was er verspricht. Und zwar auf Basis von Studien und Erkenntnissen, die wirklich zuverlässig und fundiert sind – denn Studien gibt es viele.

Märchen und Halbwahrheiten lassen sich leicht konstruieren und gerade im Bereich „Ernährung“ und „Motivation“ gibt es mehr Märchen als in den Geschichten der Gebrüder Grimm.

Mein Ziel war es, die Gebiete „Selbstmotivation“ und „Ernährung zum Abnehmen“ bis ins kleinste Detail zu entschlüsseln. Und dann irgendwie in eine kompakte und verständliche Form zu pressen.

Nur: Eine wissenschaftliche Zusammenfassung wird wohl wenig Freude und Begeisterung auslösen.

Die Frage war also: Wie kann man die Herausforderung Abnehmen auch anders rüberbringen?

Vielleicht etwas lebendiger, weniger langweilig?

Vielleicht etwas bunter, weniger grau? Vielleicht etwas unterhaltsamer, weniger trocken? Vielleicht mit mehr Freiheiten, weniger radikalen Einschränkungen?

Was, wenn man einfach mal komplett auf (immer wieder dieselben) Fitnessmodels und Fotos von Sixpacks verzichtet?

Was, wenn man die effektivsten Motivations- und Ernährungsprinzipien in eine bunte, unterhaltsame Reise verpackt? Eine Reise, auf der man sich weiterentwickelt und seine Ziele auf eine spielerische und unterhaltsame Art und Weise erreicht. Eine Reise mit viel Humor, bunten Figuren, sympathischen Begleitern und vor allem: Ohne Halbwahrheiten, ohne Radikal- und Trendlösungen. Ohne Märchen eben.

Wenn ich nun auf Fitnessmodels und Sixpacks verzichte, was nehme ich dann? Ich stand immer noch vor der Frage, wie ich das Ganze darstellen soll. Selbstmotivation und Ernährung, den inneren Schweinehund… wie sollte man das unterhaltsamer, lebendiger und bunter darstellen? Und da habe ich mich eben gefragt: Was ist das Verrückteste, das mir dazu einfällt und das trotzdem noch irgendwie passen könnte? Und da sind sie einfach in meinem Kopf aufgetaucht: Kleine, verrückte, gutmütige Monster, die alle irgendwie einen unterschiedlichen Charakter haben. Aber alle dasselbe Ziel: Glücklich sein, gesund sein, sich wohl fühlen. Manche wollen einfach nur eine Wespentaille.

Ich habe angefangen, mir Skizzen und Vorlagen auszudenken. Ich habe mich immer wieder daran versucht, Grafiken und Illustrationen anzufertigen, die lustig und ausdrucksstark sind. Zum Glück konnte ich ein paar sehr talentiertere Designer und Illustratoren dafür begeistern, die mir halfen, den Monstern Leben einzuhauchen. Ein kleiner Erfolg kam bereits ganz am Anfang: Als das ganze Projekt gestartet wurde, hat mir Nico Sablik, Synchronsprecher von Harry Potter und Spiderman, seine Stimme für die Plattform geliehen – ein toller Erfolg für die Monster!

Was genau ist nun unser inneres Monster?

Im Prinzip ist es einfach eine Metapher für die Programme in unserem Gehirn. Für das, was in unserem Unterbewusstsein abläuft. Du sitzt auf der Couch und fühlst sehr stark das unnachgiebige Gefühl, dass du auf keinen Fall zum Sport gehen solltest. Zu bequem ist diese Couch… Genau fassen oder erklären kannst du dieses Gefühl, diesen Gedanken aber nicht.

Was steuert uns da? Warum können es manche kaum abwarten wieder zum Sport zu gehen, sich Gemüse reinzuschaufeln, während andere so sehr damit zu kämpfen haben?

Genau darum dreht es sich hier. Und soviel möchte ich dir bereits sagen: Dein inneres Monster ist nicht böse. Es hat genauso viel Interesse daran, dass du dich gut, glücklich, gesund und fit fühlst, wie du selbst. Es weiß eben nur nicht wie und wo es anfangen soll…