There
are several ways to reduce your weight. But important is the will and
discipline. Anyone who is not convinced that they want to reduce their weight
will fail, regardless of the diet they have tried. Be prepared in principle.
THE BACON HAS TO GO
There
are often experiences on the scales that make you want to change something.
There are many diets, tablets and medications that promise incredible weight
loss. But what really helps, that not only be healthy, but also reduce your
weight successfully?
DIET CHANGES
First,
a change in the diet. Diets are useful, but they have the disadvantage that old
habits and dietary patterns appear after the diet. Finally, the eating habits
that finally led to starting a diet. Those who eat both after the diet and
before the diet gain weight in a very short time.
One
thing should not be forgotten: if you lose about 15 kilograms (or only 5
kilograms), you will have a different energy requirement. Therefore, if you
take the same energy intake as your initial weight after the diet, you will
gain weight again. This scenario is also known by the term "yo-yo
effect".
ONE KILO PER WEEK
Experts
advise losing one kilogram per week. That sounds little at first, but it is
feasible. Finally, at the beginning of the change in diet or diet, the body
decreases relatively strongly. For example, five to six kilograms are possible
in 14 days. This is mainly because the body loses water first.
Basically,
it applies to a longer diet or a change in diet: not permanently on the scales.
The perfect control is the clothes. Are there motivational pants that have not
been sitting properly for years? Then you should orient yourself.
DEFINE A GOAL WITH THE PARTNER
Losing
weight in society (or with your partner) helps. If you have a partner on your
side who also wants to lose weight, you should plan a diet change together or a
diet that will help both.
Only
mutual motivation and mutual respect of discipline really help. Another
possibility: forums or chats in which like-minded people have the same problem.
Again, you can motivate yourself daily and get tips and tricks. And you must
also initiate your friends or family. After all, mom cooks well, but during
dieting one should refrain from eating different foods, others prefer.
THE TRICK WITH CARBOHYDRATES
A
diet or diet usually begins with the reduction of carbohydrates. French fries,
rice, lemonade or white bread like rolls are taboo. On the other hand, it is
important to consume more fruits and vegetables and proteins. Protein, in the
form of beef, has the positive effect that not only is it low in calories, but
it is also durable.
The
trick: carbohydrates are converted into energy (sugar): the body consumes less
energy than it consumes, sugar is in reserves (fat). However, if you ensure
that the body receives almost no energy from carbohydrates and consumes more
energy than you consume, your body draws on its stores of fat. And the weight
loss begins ...
OTHER USEFUL ADVICE
Do
sport regularly. To lose weight, a combination of resistance and strength training
is recommended. Good for running, walking or swimming. Through exercise, you
lose calories and the skin is toned.
Bring
movement to everyday life. Use the stairs instead of the elevator or leave the
car in the garage and take the bicycle or walk instead.
Small
plates are lost in large plates: if you use small plates instead and chew food
and eat slowly about 30 times, our body has the feeling of having eaten a lot,
even if it is only half of the portions.
Avoid
distractions such as watching television during a meal.
Drinking
is not only healthy, it also helps reduce hunger. It is better to use mineral
or tap water, diluted fruit juices or teas without sugar.
Keep
a nutritional record: write what you eat and when you eat every day, and see
why you eat: from hunger, boredom, habit or frustration?
Prefer
whole grains. As a result, blood sugar levels do not go down as fast as with
white flour products, so you feel fuller after a meal. They also contain
valuable minerals and vitamins.
Eat
5 servings of fruits and vegetables daily. This flavor is delicious, contains
few calories, but also contains valuable vitamins and minerals.
There
are no prohibitions! To avoid cravings, all meals should be allowed in
moderation.
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