Healthy and fast weight loss with sports
Lose weight fast with sports Sports plus nutrition make you slim faster
You have a few excess kilos that you would like to get rid of in a healthy way? No problem, with these tips you will succeed
Even though you should love yourself as you are, you may want to lose a few kilos. If you've been eating very well and/or getting little exercise for a few weeks, you may be a little over your comfort weight.
But how do the pounds melt away sustainably?? One thing is clear: unhealthy crash diets promise quick successes, but the yo-yo effect is almost unavoidable – after the end of the starvation diet, you quickly gain weight again. Our advice and also that of serious experts: Leave it alone! It brings nothing but trouble and frustration.
In order to lose weight successfully, you basically only need two things: a sensible change in diet – which we explain to you here step by step – and enough exercise. We explain to you in this article, on which it depends exactly.
Why crash diets are useless for losing weight
Many diet trends, weight loss powders and pills promise fast weight loss without exercise and great effort. Do not be misled! There is no miracle cure for the slim line -. Starvation will never lead to the hoped-for weight loss success!
Because during a diet your body adapts to the lack of food. If you eat less, it suddenly has less energy available and tries to compensate for this deficit. Because muscles consume a lot of energy, when dieting without exercise you will mainly lose muscle instead of the annoying fat pads. Less muscle, however, means a lower basal metabolic rate. This is the amount of energy your body uses every day at complete rest to maintain vital functions.
– Training and nutrition plan – No equipment necessary – 30 exercises as picture and video – Many tasty fat-away recipes – 94 pages PDF, available on all devices
In order to achieve visible weight loss effects, a well thought-out training plan is not enough – it must be combined with an equally well thought-out nutrition plan. Fortunately, we have the solution: This 8-week combination plan combines the two elements. Provides you with optimal conditions for your personal dream weight.
You can expect a total of 30 different fitness exercises that you can do without any equipment at all. Thereby you simply need your own body weight! Don't worry: We explain everything to you in detail and make it as easy as possible for you to get started – so you achieve motivating successes at the beginning!
The second component of the Dream Team is a nutrition plan that provides you with everything you need to lose weight: protein-rich and protein-rich foods. A variety of tasty fat-away recipes are waiting for you, where you can read off the most important nutrients at any time. Pleasure as a reward for hard work, how could it be better??
Only by combining training and nutrition you will achieve really visible and tangible results on the way to your weight loss goal – take your happiness in your own hands start the download!
After successful payment you will receive an e-mail with a download link. If you have any questions, send a message to [email protected]. After a diet, your body has long since become accustomed to less food. Get along with less energy than before. If you then start eating normally again, you will gain weight much faster than before. This has nothing to do with healthy losing weight. It gets even worse: To prevent such hunger phases in the future, your body accumulates increased fat reserves – the universally feared yo-yo effect.
Healthy and fast weight loss with the right diet
When removing it does not concern to eat less, but the correct one! In short: less sugar, less simple carbohydrates, only healthy fats. Instead, eat plenty of vegetables, fruit and filling fiber and protein, as well as healthy fats. We show you which foods and nutrients are particularly important.
Why is protein so good for losing weight?
Especially sportswomen often pay attention to a protein-rich diet. They have to, because proteins are the fuel for your muscles. Proteins are the basic building blocks of the body. Are used to repair damaged cell structures or to build new ones – for example in muscle tie after training.
In order to be able to use the taken up protein, it must be split up first in the digestive tract into its components – the amino acids -. "Milk and dairy products, meat, fish and eggs are the most important animal protein sources and can be used particularly well by the body, since the amino acid structure resembles the body's own protein and can therefore be optimally utilized", explains nourishing and Fitnessexpertin Florentine Pick from Hamburg.
Here we have more protein-rich foods for you. However, plant-based foods such as cereals, potatoes, nuts or legumes (e.g. lentils or soy products) also contain protein and have the advantage that they are mostly fat-free.
Do I have to give up carbohydrates completely?
Low carb is on everyone's lips. Carbohydrates are the most important fuel of the organism. They provide your body with lots of energy. But there is a crucial distinction to be made here, namely between simple and complex carbohydrates.
You can or should do without simple carbohydrates as far as possible. They are found, for example, in sugar or white flour. Can be quickly utilized by the body. The disadvantage of simple carbohydrates: the blood sugar level rises rapidly when ingested, but drops again quickly the next moment. "Due to the only short-term lasting feeling of satiety, subsequent performance lows and cravings are the result", warns the expert. Foods from simple carbohydrates are pure sugar, jam or sweet snacks. They only provide energy. Hardly any other nutrients.
"Whole grains, vegetables or legumes are better." says Pick. "Because these foods provide complex carbohydrates as well as lots of vitamins, minerals or fiber." Here your body needs longer for the conversion, the blood sugar level is kept at a constant level, whereby the feeling of satiety lasts long and your body is continuously supplied with energy.
But the low-carb diet – which we explain in detail here – is not so popular without reason, because you can achieve rapid weight loss results if you eat fewer carbohydrates (English: carbs). Want to have a look?
– Nutrition plan – 15 clever low-carb recipes – Including nutritional information – A variety of snack ideas – 22-page PDF, available on all devices
If you've always wanted to try whether the low carb approach is for you, you can count on this 2-week trial diet plan! In addition to a wide variety of snack ideas, we offer you 15 clever low-carb recipes to try out. But low carb is not a simple "diet" – rather it is a change of diet.
Normally your body gets energy from sugar, the carbohydrates. Since you do almost completely without them in the low carb recipes, your metabolism adjusts and resorts to the body's own fats – thus you lose weight. So that you always know, the important nutrients of your meals are visible to you at any time.
To lose weight, the low carb approach is a popular method. And having new recipes ready is always good – just see if you like it!
Does fat really make you fat?
Nonsense! Body fat and fats as nutrients are not the same thing, and the latter are not responsible per se for the former. Nevertheless, fat is the nutrient richest in energy. On the one hand, it provides a lot of power – can be used in case of overindulgence. The wrong composition of fats but also lead to fat deposits.
Important: Your body needs fat to maintain vital bodily functions. Fats are made up of fatty acids, with a distinction made between saturated (bad) and unsaturated (good) fatty acids. "Foods such as sausage, mayonnaise, chocolate, chips and ready-made products contain a lot of saturated fats, which only provide the body with excess calories", explains nutrition expert Pick. In addition, saturated fatty acids increase the risk of coronary heart disease.
Monounsaturated as well as polyunsaturated fatty acids, on the other hand, perform vital tasks in the body and must be supplied through food because the body cannot produce them on its own. Fatty fish such as mackerel and herring, as well as nuts, seeds and vegetable oils, are excellent sources of healthy unsaturated fatty acids such as omega 3 and 6.
The calorie balance is what counts when losing weight
Ultimately, all successful diet concepts rely on the same principle: a negative calorie balance is crucial. If you take in more calories than you burn, you gain weight. And if you burn more calories than you take in, you lose weight – actually quite easy, isn't it?? But how many calories you actually take in. How many of these you burn each day? Don't worry, this all sounds more complicated than it is. We explain all the important basics. Your individual calorie consumption is based on your basal and performance metabolic rate.
Basal Metabolism (GU): The basal metabolic rate indicates how many calories your body consumes at complete rest to maintain vital body functions, for example, during sleep. This basal metabolic rate is different for each person and is determined by age, gender, height and weight. Muscles, for example, also increase the basal metabolic rate.
Power Metabolic Rate (LU): But since you don't sleep all day or lie comatose on the couch, basal metabolic rate alone is not really meaningful. A second value is needed, one that also takes into account sports and other activities (job, commuting) – the power metabolic rate. Using so-called PAL factors (PAL stands for "Physical Activity Level"), the power metabolic rate can be individually calculated. Total demand: Basal metabolic rate and power metabolic rate together give the total requirement.
However, since the formula for calculating calorie consumption is quite complicated, you can simply use our online calorie calculator. This calculates your daily calorie requirement in just a few seconds.
How big should be the calorie deficit to lose weight?
Clearly, the greater the calorie deficit, the more you lose weight. But: You have to make sure that you eat enough calories to cover your basic needs. If you eat significantly less in the long term, this will upset your entire metabolism and the yo-yo effect is already programmed as soon as you start eating normally again after this hunger phase.
In general, you should not lower your total calorie requirement by more than a maximum of 500 calories daily – better: 200 to 300 calories . In this way, you will lose weight a little more slowly, but in a completely healthy way. A weight loss of 0.5 to 1 kilo per week is normal.
The optimal calorie requirement for losing weight is approximately halay between your basal metabolic rate and your total calorie requirement. If you want to maintain your weight later, you eat as much as the total calorie requirement allows. To gain weight, for example to build muscle mass, you should create a positive energy balance, i.e.: take in more calories than are burned off.
The 10 most important weight loss tips
Losing weight is no walk in the park. We have summarized the most important principles of a conscious diet for you here.
1. Eat only when you are hungry
Many diets are based on keeping the number of calories as low as possible. This leads to a bad mood in the long run and can trigger food binges, which boycotts any weight loss goal. It is better to pay close attention to whether you are really hungry and only eat when you are. If you feel hungry, try the following test: first drink a glass of water. Then wait 10 minutes. In many cases, hunger will be forgotten after the time has passed. If not, you can then also eat with a clear conscience.
2. Drink enough water
If you don't drink enough, it can lead to decreased performance and fatigue. That's why you should drink enough fluids at regular intervals throughout the day. A guideline is 30 to 35 milliliters of water per kilogram of body weight per day – for a 60-kilo woman, for example, 1.8 to 2.1 liters. However, you should increase this value slightly during sports, heat or physical exertion. And of course you should avoid all sugary drinks (including juices) as well as those with sugar substitutes (light drinks), as the latter can cause cravings.
3. You may also sin sometimes
In the course of the time celebrations, meal invitations and restaurant attendance will come again and again to you. Of course, you shouldn't spend the whole evening sipping from a glass of water. This only stirs up cravings and resentment. Of course, it will be difficult if you are invited every weekend, but it is okay to treat yourself once in a while. Just put in an extra workout the day after to burn off the extra calories. In addition, there is a good and a bad choice at every buffet or on every menu. With your new knowledge about food you can already estimate the matter well and are of course aware that the fruit cake is better than, for example, the piece of butter cream cake.
4. Quickly grab a pretzel from the bakery while shopping. Chocolate pudding in front of the computer? All this has several disadvantages: If the body does not receive a clear signal that a meal is coming up, it will only store this information half-heartedly. And after a short time you will be hungry again, or rather you will have an appetite. Gulping down food quickly doesn't make you full, no matter how many calories end up in your stomach. Because the feeling of satiety sets in only after 15 to 20 minutes. Besides: Eating is fun. You should take your time. Enjoy your meal.
5. Eat a varied diet
One-sided nutrition is always bad. This is true even for healthy foods such as broccoli. If you eat only fruitcake, you will have serious deficiencies, because the "one" thing is the "other" thing perfect food, which contains all important nutrients, does not exist. Therefore, choose a varied diet from all food groups. A good clue is the colors of the food, try to eat a rainbow every day. Or one of these delicious weight loss recipes.
6. Eat enough protein
Protein is so useful for losing weight because it fills you up for a long time and does not cause insulin levels to skyrocket, which prevents cravings, among other things. If your body has enough proteins at its disposal, it does not have to fall back on reserves from the muscles. Keep the muscles you have worked hard to build. Keep burning calories. Faster weight loss results.
8. Fire up your metabolism
Spices and some foods are real metabolism boosters. Include as many as possible in your meals. But here too, of course, the following applies: Nothing works without exercise. The best booster for the metabolism is sport.
9. No one needs additives. They can harm the body. Therefore: Don't eat anything with more than 5 ingredients on the ingredient list – or that contains a substance you can't pronounce (or that your grandma didn't know yet).
10. Do not stress yourself
Nothing works overnight. No one can immediately change habits that have been ingrained for years. It is best to make only one change per week. Slow steps are the best way to turn your life around -. Especially with long-term success.
Lose weight fast(er) with sport
"Just watching what you eat doesn't do it all", says nutrition coach Florentine Pick. "If you eat less, you will only lose weight, strength and muscle. In addition, your metabolism is completely throttled, which stimulates calorie burning."
Although the right diet will bring you a decisive step closer to your desired weight, you need muscles for a healthy, slim body. And the problem is: you lose them if you simply eat less. So you can't get around the sport. The good news is that a mix of exercise and healthy eating is varied, fun and gives the best results in the long run. A combination of strength-. Endurance training promises the greatest weight loss success. Endurance sport burns more fat. Strength training strengthens your muscles, and more muscles means more energy-even when you're lying on the couch. In combination, strength training also prevents running injuries.
It is best to separate your strength and endurance workouts and do them on different days so that each workout can have the best effect. If you want to do both together or have to (due to lack of time), you should set priorities: If you want to build muscle as a priority, you should do the strength exercises first. If you want to improve your endurance, put endurance training first. Don't be fooled by miracle cures. Fast-slimming diets can lead you astray! With a combination of enough exercise, a change in diet and perseverance, you will reach your weight loss goal.