Weight loss tips
1. No strict juice or powder detox
Sounds strange, because wherever you go, a detox juice cure is advertised, but it doesn’t really make sense, according to nutritionists and experts. According to this, a too strict detox cure, in which nothing is consumed except juices or even mixed powder drinks over a long period of time, can even cause devastating damage to the body and is, therefore, more unhealthy than healthy. Anything that is supposed to make you happier, healthier, leaner, and stronger in seven days should be questioned. You also save your wallet if you stay away from such expensive cures. Detox in moderation as a natural detox regimen, on the other hand, can certainly help the body to regenerate, but you should pay attention to a healthy lifestyle overall.
2. No prohibitions
Anyone who has been on a diet knows that when certain foods are banned, you want to eat them all the more! If you then have a guilty conscience, you are more inclined to eat the whole chocolate straight away, because after a piece of the “forbidden fruit” it doesn’t matter anyway. A total ban on less healthy foods is therefore pointless and will sooner or later lead to a relapse. Better to enjoy it here and there and still not lose sight of the goal.
3. Step by step
Those who want to lose weight often change their diet from one day to the next and suddenly do without anything unhealthy. But that is exactly what often makes many fail! Experts, therefore, advise you to slowly change your eating habits step by step. First one meal, then the second, and so on. It is best to think about beforehand which meal change will have the greatest effect on the desired goal.
4. Always slowly
Training is much more fun with two people.
Exercise is just as important as diet in order to stay healthy, to get or lose weight. Anyone who sets out to go to sport five times a week and give full power will quickly reach their limits. If you have never done the sport before or want to start again after a long time, you should take it slowly and increase it step by step. Go to fitness two times a week, then three times after four weeks, and so on. And maybe not choose the power cycling course right away, but swing on the treadmill.
5. Only eat out for special occasions
If you cook yourself at home, you have control over how healthy or unhealthy the dish is. So if you want to lose weight, you should prepare a lot of freshly yourself. Eating out is rather difficult because you never know which products are used and, above all, which unnecessary, unhealthy additives are included. So eating in a restaurant should definitely be an exception and reserved for special occasions – which can be the weekend.
6. To-do list
If you have a stressful everyday life, you tend to postpone the workout rather than doing it. It helps to create a to-do list that provides a precise overview of the daily workload and available time for a training session. Planning also helps to ultimately do what you set out to do.
7. Avoid unnecessary snacks
Those who work in the office feel the need to get up and take a short break from time to time. Many associate this with a snack. Just walk into the cafeteria, stretch your legs, and get a chocolate bar. Even if you are not hungry at all! Taking a break is not a problem, but skip the snack if you are not really hungry. Get a coffee, chat with a colleague – that’s a short break too.
8. Healthy snacks
During the day you often tend to have a snack here and there. Often you are not hungry at all but bored. Then a chocolate bar quickly lands in your mouth and the Haribo bag is open. Listen carefully to yourself. Are you hungry and can’t stand it? Or are you just bored because you have three more hours to work and nothing to do? If you absolutely cannot do without a snack, make sure to eat the right thing in between. A couple of tomatoes, a sugar-free granola bar, or an apple work wonders.
9. Water instead of soft drinks
Probably the easiest way to save calories is to ignore soft drinks and drink water. This is not only good for the scales, but also for the insulin level, which is no longer constantly being pushed up and which causes binge eating after the rapid drop. Anyone who is “addicted” to sweetened drinks (including sugar in coffee!) Should swap one for the other step by step. It doesn’t have to be three colas, but maybe just one.
10. Weight training
No question, no matter what sport is practiced, it is better than no sport. However, it is not fair that cardio training, which has been preached forever, always reaps all its laurels, because strength training builds muscle, which in turn stimulates the metabolism and thus burns more calories. So instead of standing on the treadmill for three hours, it’s better to pick up dumbbells and do strength training.
11. Treppe Statt Aufzug
Um ins Fitness-Studio zu gehen, muss man sich oft motivieren. Dabei liegen kleine Übungen so nahe! Egal ob zu Hause oder im Büro, anstelle des Fahrstuhls einfach mal die Treppe nutzen.
12. Look for like-minded people and role models
Those who fight alone often give up more quickly. Because nobody sees it! So it is best to look for like-minded people with whom you want to lose weight, cook, and motivate yourself. But a role model can also help! Why not just speak to a well-trained woman in the gym and ask if she can support you
13. Correct portion sizes
Do you know what you ate today? Just! And that’s exactly the problem. Often you just eat too much without even realizing it or you underestimate the portion sizes. Weighing and keeping a diary helps a lot to get an overview of what you eat throughout the day.
14. New sportswear
Those who treat themselves to new sports shoes or buy chic sports clothes are more motivated to do sports.
15. Morning routine
The start of the day has a significant impact on nutrition and fitness. So if you want a healthy lifestyle, you should make time in the morning for a healthy routine. It is best to get up 15 minutes earlier to have some tea in peace, meditate, stretch, and breathe deeply. Those who are under stress often make the wrong decisions – especially when it comes to eating!
16. Green vegetables
You should incorporate green vegetables into your food at least three times a day. It contains many important nutrients and also makes you feel full. Green vegetables are also great for making healthy green smoothies!
17. Legumes
Anyone who has a few pounds too much on their hips is guaranteed to eat too little fruit, vegetables, and legumes. The latter in particular is incredibly healthy! They contain a lot of fiber, make you full, and provide the body with valuable nutrients. Not eating meat also has a good economic effect.
18. Drink instead of eating
Everyone knows this feeling of being on the verge of starvation. Our brain often plays a trick on us when we are crazy about sugar. In addition, if you haven’t drunk enough water, people usually mistake hunger for thirst! So if you think you are hungry, you should first drink a glass of water. If that doesn’t help and it’s been five hours or more since the last meal, you can safely eat something.
19. Smaller plates
Psychology has a firm grip on us. The plate must always be full, otherwise, we won’t be full. How big the plate should be, however, nobody said. So if you want to trick yourself, you should always fill your portions on a small plate. Looks like a lot, but it’s definitely less!
20. No temptations
Let’s be honest: if you have fast food and sweets in the house, you will eat them at some point! The temptation is especially great when you come home hungry and want to eat something quickly. However, if one has to leave the house for sinful food first, one is more inclined to eat what is at home – ideally, healthy food. You just have to resist the temptation in the supermarket!
21. Strength instead of weight
Those who set their goals on gained strength rather than weight loss will last longer! The Plank Challenge is ideal for this. Just start with one plank and do one more each day. You will notice physical changes quickly, if not on the scales.
22. Eat more fat
That may sound insane to many, but fat is not only a flavor carrier, it also keeps you full for a long time and is healthy – provided it is the right fats. Put the avocado in the smoothie more often, sprinkle nuts over the salad or drink a bulletproof coffee and the change in diet is suddenly no longer that difficult.
23. Healthy snacks for the movie night
Don’t lead yourself into temptation – with the right snacks, this will also work out on a movie evening with your best friends or your partner. Instead of chips, chocolate and gummy bears, peppers, cucumber, and quark can sweeten the evening. If you really want chocolate, you can treat yourself to a piece of dark chocolate with at least 80 percent. Just because you want to eat healthily does not mean that you can no longer live your social life.
24. Bye perfectionism
We’re the biggest saboteurs ourselves when it comes to losing weight. A little slip while eating, sometimes a kilo more on the scales and the motivation is at the end. Nobody is perfect! Each stumbling block should be seen as a lesson. It’ll work better next time.
25. Be happy
The top priority when changing your diet: You have to be happy with it! Those who cut down on carbohydrates but get moody should find another way to get slim and healthy. Otherwise, one breaks it off sooner or later and lapses into old patterns.