The favorite trousers pinch, the T-shirt stretches and the belt sat also already times further. Especially in summer, many people take a critical look in the mirror. Want a stunning beach figure. One or the other unpleasant floating ring separates them from it. Crash diets are not a good idea for fighting off excess kilos. They are often followed by excessive weight gain. If you want to lose weight in a healthy way, you should give these tips a chance:
No food is no solution either
If people eat a diet high in carbohydrates, fluctuating blood sugar levels and cravings are a result. Although white bread, pizza and pasta make our mouths water, they are starchy foods with a comparatively low satiety effect. Consequently, shortly after eating, we are already thinking about the next meal. The complete renunciation of carbohydrates is also not a solution. However, people who want to lose weight should pay attention to the carbohydrates they are feeding their body. Starch from natural, unprocessed foods is recommended as a dietary supplement. Consider individual carbohydrate needs when making choices.
In addition, it is recommended to combine the carbohydrates with a protein-rich diet. Meat and fish are good sources of protein as well as egg whites. Who wants to do without animal products, is well advised with protein powder or protein bars. The proteins contained are accompanied by a good satiety effect. As a result, they keep you full for a long time and help us to avoid unhealthy snacks and snacks in between meals. When combined with exercise, protein products can also help build muscle.
Proteins also play an important role in several well thought-out dietary supplements. In the long run, a balanced diet can balance blood sugar levels and prevent cravings.
TIPActive sports enthusiasts can eat carbohydrate-rich foods – such as sweet potatoes, white rice or bananas – more often than people who spend most of the day sitting at a computer.
Dietary fiber is not a burden on health
Dietary fibers are carbohydrates that our organism cannot digest. Accordingly, they are not absorbed in the small intestine. Used for energy. Instead, they enter the large intestine, so that the intestinal bacteria beneficial to humans get their money's worth. These have a great influence on the utilization of energy. There is a lot of fiber to be found primarily in fruits and vegetables. It is therefore not surprising that vegetables in particular are considered to be a "superfood for weight loss. In addition to the important fiber, it can provide minerals and vitamins to support the metabolism.
Those who eat a lot of fruits and vegetables fill their gastrointestinal tract and benefit from a long feeling of satiety. It is even better if the vegetables on the plate are colorful. In this way, health-conscious people can supply themselves with all the important nutrients. For example, can be snacked throughout the day:
– red and yellow peppers – green cucumber – kohlrabi – celery – carrots
The "miracle cures" for losing weight include aloe vera juice and the concentrate from the plant. Both substances have a high proportion of dietary fiber, stimulate digestion and also boost fat burning.
TIPTo allow the body and intestinal bacteria to adjust to the increased intake of dietary fiber, the proportion of vegetables in the diet should be gradually increased. Also, chewing should not be forgotten to prevent digestive problems. After all, the saying goes: well chewed is half digested.
Fat does not make you fat
For a long time, fats were regarded as the scapegoats for a growing belly or thick thighs. But the bad reputation is largely undeserved. In the long term, a higher fat diet can even help with healthy weight loss. Especially meals that contain high-quality fats favor the metabolism and provide a long-lasting feeling of satiety. For this reason, fish, for example, should often be on the menu. This can optimally supply the organism with Omega-3-. Provide omega-6 fatty acids.
By the wayIt is not necessarily the amount of calories consumed that makes us put on fat. Genes can also influence when we gain or lose weight. Accordingly, a crash diet is not a good weight loss strategy. Can even turn into the opposite. It makes more sense to use an established method such as intermittent fasting, in which you can eat a good, balanced diet – as long as you stick to the time frame.
Nutrients are the be-all and end-all
If the body is not adequately supplied with vitamins and minerals, it craves food even though it is already supplied with energy. To prevent these cravings, nutrient-poor foods such as sweets should be avoided or, better yet, replaced with nutrient-rich alternatives. The body benefits from valuable nutrients through a combination of:
– fruits and vegetables, – fish and meat, – eggs, – nuts and – herbs.
Less recommendable, but not completely forbidden, are cereals and legumes. In addition, the intake of water should not be neglected. Although fruits and vegetables already contain a lot of water, the body needs between one and a half and three liters a day, depending on size and physical activity levels. The most sensible thing to do is to trust your own sense of thirst. Who drinks enough – water or unsweetened tea – can stimulate his metabolism. Stopping the desire for unhealthy snacks.
Sport is not murder
It is said: no sweat, no gain. The saying also applies to weight reduction. Who does not move, must count on it to put on despite allegedly healthy nutrition fat. To avoid this, short sessions a day or every two days are a good solution. By the way, a whole day in the gym does not bring weight loss success if you spend the rest of the week guarding the sofa with chips and soft drinks. It makes more sense to get a little exercise every day. Whether yoga in the morning or a leisurely walk in the afternoon – for the success with the weight loss the movement intensity is first secondary. Regularity is more important. However, if the goal is also to build muscle, a combination of cardio and strength training is recommended.