An essential tool in losing weight is counting calories. Fat loss requires a calorie deficit. So if you eat about 300 to 500 fewer calories each day than you consume per day, you will lose weight. To achieve this, you should record your daily consumption and note how many calories you eat. In our article on ” Low-calorie foods,” you will find a lot of helpful information about the calorific values of foods and a formula for calculating your calorie consumption.
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To keep moving
Do you want to lose weight quickly? Then sport and exercise should not be neglected in your everyday life. Those who hardly move don’t use a lot of energy either. Fat is nothing more than an energy reserve that we want to access when losing weight. The often expressed wish “lose weight quickly without exercise” cannot be fulfilled that easily because, in fact, fast weight loss only works well with exercise.
Active day-to-day life and exercise two to three times a week are enough to increase your calorie consumption. To bring more drive into your everyday life, you can, for example, short cover distances on foot, use the staircases instead of the elevator, and the bike instead of the car. You can also burn some calories while doing housework and gardening.
11 Simple Tips TO lose weight
1. Consume more protein and fibre
What you save on carbohydrates when you lose weight, you should pack on proteins and soluble fibre. Dietary fibre is crucial for digestion and ensures that food has a low energy density. This means that high-fibre foods are primarily common in calories. Also, pack foods with a lot of protein on your menu because the proteins they contain help counteract the breakdown of muscles.
2. Avoid processed food
Long day at work, you will not feel like cooking in the evening and prefer to put a frozen pizza in the oven? The scales can show a few more kilos in the long run: Industrially heavily processed foods such as fast food & Co. usually contain a lot of sugar, salt, unhealthy trans fats, and many additives. This makes you feel bloated and puts on weight in the long run. Try to omit ready-made meals with a long list of ingredients and cook as much as possible with fresh ingredients.
3. Eat regularly
You must also eat your fill of regular meals and avoid uncontrolled snacking. If you only eat with the main meals, you should prefer a natural yoghurt with fruit, a few vegetable sticks or a handful of nuts with the snacks. You can find snacks for weight loss, many other quick dishes and more inspiration in nu3Kitchen.
4. Drink water before a meal to follow a calorie deficit
Drinking a big glass of water about 30 minutes before a meal will make you feel full more quickly afterwards because your stomach is filled with plenty of fluids. Water also helps as a small hunger break for in-between meals. In addition, the body consumes additional calories through drinking – especially if the water is cold and needs to be warmed up in the stomach for a calorie deficit
5. Switch to black coffee for a calorie deficit
If you like to drink coffee in the morning and lose weight quickly, it is best only to drink your coffee black. for calorie deficit Even without added sugar, milk, coffee, cappuccino or latte macchiato are not low in calories due to the milk they contain.
6. Reduce your sugar intake for a calorie deficit
For diet success, you should reduce sugar consumption because sugar provides many calories from short-chain carbohydrates and influences your insulin level. The result: After a sugar-rich meal, you get hungry again faster. You can use low-calorie or calorie-free sugar substitutes if you don’t want to without the sweet taste entirely—more on this in our article on sugar alternatives.
7. Use small plates instead of large ones for a calorie deficit
You can trick your brain by choosing the correct plate size for your meals. A fully loaded small plate appears to your subconscious as a large serving, whereas the same amount of food appears less on a large scale. So use small plates with your meals to avoid being tempted to have a second helping. Of course, that increases the chances of losing weight.
9. Train strength and endurance
You can’t avoid sport and exercise if you want to lose weight. You can achieve your goal of creating a calorie deficit by avoiding food, but losing weight is much better with practice. Strength and endurance combination training is ideal for burning calories. So get on with the dumbbells and weight machines.
10. Get enough sleep
While we come to rest at night to relax and recharge our batteries, our body continues to work steadily. Our cells are repaired, and toxins are filtered and removed. For all these processes, our body needs energy, which it gains from existing fat reserves. A restful sleep, therefore, benefits your project.
11. Refrain from alcohol
Most alcoholic beverages are high in calories and inhibit fat loss. This is because when you drink alcohol, your body is entirely focused on breaking the alcohol. This, in turn, means that the utilization of proteins and carbohydrates is reduced and fats are almost no longer used for energy production. For this reason, do not use alcohol at all while you are losing weight.