Just lose weight
Get in shape with these 5 easy tips
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Do you want to lose weight long-term and in a healthy way? With these 5 tips you can easily lose weight and maintain your desired weight.
Most of us have probably already tried a diet to fight the extra pounds and, above all, to be able to lose weight quickly. But after giving up all sorts of delicacies for a while and maybe even going to bed hungry, the lost weight came back after a very short time. Because the uncomfortable truth is: Diets often only bring something short-term and primarily cause frustration in the long term.
Simply lose weight: tips for everyday life
The good news is that we don’t need a diet anyway if we want to lose weight. A long-term change in diet in combination with some exercise is much more sustainable and healthier. And that’s not as difficult as it sounds at first. so that it works for you too we’ve put together five simple tips to help you lose weight both healthily and easily.
1. Combine foods correctly
It is probably clear to everyone that we should have fruit and vegetables on our daily menu for a healthy diet. But it’s not always that easy to actually accommodate both at every meal. Try to get in the habit of eating three main meals a day. the German Diabetes Aid recommends mentally dividing the plate into four parts: Two parts should be filled with vegetables and/or fruit, one part with protein foods like fish or meat and one part with a filling side dish like potatoes. For example, these low-calorie foods are suitable for this plate method:
- Fruit and vegetables: Carrots, peppers, mushrooms, broccoli, zucchini, corn, spinach, cabbage, lettuce, cucumbers, onions, leeks, apples, pears, oranges, tangerines, kiwis, berries
- Protein foods: Lean poultry such as chicken or turkey, fish such as salmon or trout, eggs, legumes
- Side dishes: Potatoes, pasta, rice, cereals (whole grain is best, as it contains a lot of healthy fiber)
Tip: Are you always hungry in between? Then it is best to rely on small fruit or vegetable snacks. As a result, the insulin level does not rise as high and you stay full longer.
2. Don’t forbid yourself everything
One of the biggest problems with dieting: In most cases, you have to completely avoid sweet and salty snacks. The same applies here: the dose makes the poison! Even if you want to lose some weight, you can and should treat yourself to a small snack every now and then. Because if you always hold back everything, sooner or later you will almost certainly suffer from ravenous hunger and then probably stuff yourself with everything that is within reach.
So don’t be too strict on yourself and don’t forbid yourself everything. By the way, the best time for this snack is right after lunch – then the body still has enough time to metabolize the food before going to bed.
3. Go for healthy fat
Even if it sounds counterproductive at first: If you want to lose weight in a healthy way, it is important to eat fat, because fats provide us with energy, among other things. It should just be the right thing: The so-called unsaturated fatty acids have a positive effect on our cholesterol levels, while saturated fat can increase unhealthy LDL cholesterol in the blood.
Unsaturated omega-6 fatty acids and omega-3 fatty acids, which must be ingested through food, are particularly healthy. The omega-3 fatty acids, for example, inhibit the risk of inflammation and have positive effects on the cardiovascular system. Good sources of healthy fat include:
- walnuts
- olive oil
- Natural yoghurt
- avocado
- salmon
4. Don’t forget to exercise
No pain no gain! Some sport is (unfortunately) essential so that kilo after kilo can tumble and your body gradually gets fit. But that doesn’t mean that you have to torture yourself to the gym three times a week if the training there doesn’t suit you. Better: Find a sport that you really enjoy and where the workout doesn’t feel like a workout at all.
A combination of endurance and strength training is ideal. For example, you can go swimming or dancing once a week and do a circuit twice a week to build strength. So you not only burn calories, but also build muscle – which you need in turn to burn fat more effectively.
5. Drinking is the be-all and end-all
It is best to drink a large glass of water before each meal. Not only do you fill your stomach and usually eat a little less, you also help your body get enough liquid. Digestion can only work properly if we absorb enough water. In total, it should be at least two liters of unsweetened water per day. Practical additional effect: Our skin also stays firm and plump.
sources
German diabetes help: The Teller Method
S3 guideline for the prevention and treatment of obesity