lose weight healthily- 10 tips for weight loss
Lose weight healthily and sustainably – 10 tips
You don’t need a highly complex diet to lose weight healthily and long-term. In addition to being willing to change your eating habits, you should also understand the basic rules of losing weight. With these specific tips, you can lose weight sustainably and healthily.
#01 – Losing weight starts in the mind
Losing weight is chiefly a matter of the mind, which is why you should be able to motivate yourself when losing weight. Set yourself several small goals. These are easier to achieve and thus strengthen the ego on the way to the desired weight. Also, think positive and have fun while losing weight. Relapses from food cravings and missed workouts happen to everyone. Don’t let that demotivate you; instead, be happy about what you have already achieved and that you have decided to do something good for your body by healthily losing weight.
#02 – You can’t do it without a calorie deficit – but slowly!
You have to give your body less energy than it uses. Again, though, it should not be done too radically. Too high a calorie deficit weakens the body and immune system. You become tired during the day, lose concentration and are more prone to illness. If the calorie deficit is too high, the body takes fast energy from the strengths. As a result, muscles are wrecked down. In addition, if the calorie consumption is too low, the body’s calorie requirement also decreases, and the calorie deficit becomes smaller despite the high degree of renunciation. If the calorie intake increases again, the body has to store significantly more energy in fat cells. The yo-yo effect kicks in.
#03 – Drink a lot – calorie-free and adequate to lose weight healthily
In instruction to lose weight healthily, a healthy metabolism is essential. Plenty of liquid supports metabolism and digestion.
A healthy metabolism is crucial to losing weight. Plenty of liquid supports metabolism and digestion. Photo: KieferPix / Shutterstock.com
Water is essential for many vital body functions. For example, it boosts metabolism and supports digestion. In addition, plenty of fluids also helps against the feeling of hunger. Therefore, you should drink 2 to 3 litres of liquid daily to lose bulk healthily.
By the way, you must drink not only abundant but also calorie-free. Saps and lemonades contain a lot of sugar and should be avoided. If pure water tastes too dull for you, you can add fruit to your water in addition to lots of tea to make it easier to lose weight. A large water bottle ( DISPLAY ) helps keep track of the amount of water drunk during the day.
#04 – Vegetables and Whole Grains – best for the gut
Dietary fibres fill you up earlier due to a lower energy density and play an essential role in your intestines and metabolism. To lose weight healthily, you should make sure that you also eat high-fibre foods such as whole-grain products, vegetables, legumes, potatoes, nuts or seeds.
#05- Milk and dairy products – regular and low-fat
To lose weight healthily, the diet should be balanced and varied. Dairy products should not be missing either. They contain protein, fat and essential building blocks for our body. Unlike meat, dairy products should be eaten more regularly. If consumed daily, yoghurt, milk, and cheese should preferably be eaten in the low-fat version to lose weight healthily.
#06 – Healthy Fats – Vegetables and fish to lose weight healthily
Fats get a bad rap, even though they play an essential role in your body. Although it has a significantly higher energy density than carbohydrates and proteins and should therefore not be consumed too much, especially when losing weight, essential fatty acids, particularly, fulfil critical bodily functions. The fat composition of foods is complex. For a balanced diet and a healthier way to lose weight, the primary fat sources should be more vegetables and fish to lose weight healthily. In addition, make sure that the food is low-fat and prefer steaming to frying, for example.
#07- Eat calmly and in moderation
If you swallow the food too quickly, you risk eating beyond the feeling of satiety. It receipts about 15 to 20 minutes for the brain to start signalling satiety. Extensive chewing is also an essential process for digestion. Well-chewed food makes it much easier for your body to process the nutrients it contains. It also reduces the likelihood of digestive problems. Also, eat moderately and stop when you are full. Two meals a day can be sufficient if they are balanced and the macronutrient distribution is covered. So eat less, but eat various foods to lose weight healthily.
#08 – Lose weight while you sleep – possible?
Another tip for healthy weight loss is getting enough sleep. “Slim while you sleep” sounds too good to be accurate, but rest has several advantages that positively support weight loss. Those who have had a good night’s sleep are more concentrated and balanced. This makes you react more rationally and less emotionally. The willingness to be active increases, and the fight against food cravings become easier. In addition, with restless sleep and lack of sleep, the body produces more appetite-stimulating hormone ghrelin, making it even more challenging to lose weight.
#09- Intuitive Eating – The right amount and the right foods to lose weight healthily
An essential step towards healthy weight loss is to be mindful of your eating habits. Feel your fullness and question your portions and meals. People often eat past their fullness because it tastes so good. Give yourself a little time before you reach for chocolate, even if you have ravenous appetite attacks and question your habits. Is the chocolate after the meal that important, or does the meal work without dessert? Maybe there are also healthy alternatives to dessert or snacks if there is no other way? Although fruits contain plenty of sugar, they also have many vitamins and nutrients. Reaching for the apple is a step in the right direction.
#10 – Cook yourself – fresh and varied to lose weight healthily
Cooking takes time, but it gives you a good overview of your food. The goal of the manufacturers of ready meals is good taste. It usually works easier and cheaper with unhealthy ingredients, which later often appear on the list of ingredients with mysterious names. If you cook for yourself, you control your diet and know what you eat. A varied and balanced diet is essential to losing weight. Also, studies show that the consumption of ready meals is associated with obesity. Cooking for yourself creates opportunities for diversity and helps you to lose weight healthily. Enjoy a variety of foods and supplement your diet with crucial dietary fibre through vegetables and proteins through legumes, eggs or even lean meat.