Sounds easy, but it is not. We already had a lot of good intentions, but then the ice was so tempting, the pizza was the fastest dinner and the nachos in the cinema were just part of it. Low Carb Diet, HCG Diet, Food mad Diet … You’ve tried all sorts of diets, but the kilos remain? Do it right this time! With these eight tips, losing weight finally works:
Tip 1: Set small goals
At the beginning of a diet, we are highly motivated, especially when the pounds start falling very quickly. But after a week or two, that does not work so fast. Antje Gahl from the DGE: Set yourself realistic weight loss goals 1/2 and a maximum of 1 kilo per week are feasible in the month you can create 2 to 3 kilos.
From the idea to lose 3 kilos in 3 days or 15 kilos in 6 weeks, you should say goodbye, if you want to lose weight properly and in the long term. These are empty promises of lightning diets, which are also extremely unhealthy for the body.
In short: be realistic – and stay calm. Just because a diet worked for your best friend does not mean that you have the same effect on you. Even the idea that it is enough to simply do without sweet or fatty foods, or to do a bit of exercise are typical mistakes in weight loss.
Tip 2: Slow weight loss
To lose weight it is important to eat as versatile as possible. Only a balanced diet ensures that the body is supplied with all the important nutrients. Eat no less than 1,200 kcal a day if you want to lose weight. You lose weight with the crowd, but give the body everything it needs.
Your tip for low-calorie dishes that fill you up for a long time: combine meat, fish or dairy products with salad, vegetables and fruit. Whole grain foods are also filling for a long time. Here we show you more low-calorie satiety!
Tip 3: No prohibitions
No chocolate, no cake, even chips, pizza or alcohol are deleted: When losing weight, we are pretty strict with us. Not a good idea. If we impose strict prohibitions and prohibit any food that contains too much fat, sugar and thus unnecessary calories, sooner or later our old friend, cravings, will come by.
Forgoing strict prohibitions, rather introduce flexible control, this is as follows: You do not completely ban chocolate, but allow yourself one tablet a week, for example.
Tip # 4: Change habits
Changing habits is really hard – especially when losing weight. No more quickly put a chocolate bar at the cash register on the tape to buy in the cinema, the giant portion of popcorn, in the evening in front of the TV chips to eat or in the afternoon to get a piece of cake.
Do not try to get rid of all habits at once. This just frustrates and does not have to be. Find a substitute or create a balance. In the cinema, the small portion of popcorn, you share. The chocolate bar may be once a week, but not every time you shop and the cake is only available on special days. Often it helps if you go other ways to avoid temptation.
Tip 5: Regular meals
Who wants to lose weight, should eat regularly. It starts with breakfast. : With the daily breakfast you avoid performance downtimes and cravings, and those who are not hungry should drink a glass of juice or a glass of milk and have breakfast later on.
Three or five meals? Decides for yourself. In science, opinions differ on this topic. It is important that you eat a large meal in the morning, at noon and in the evening, which saturates and satisfies. Whether you eat a snack in the mornings and / or afternoons depends on whether you are hungry or not. That’s not that complicated, is it? Eating healthy can be so easy…
Tip 6: Avoid cravings
Cravings are the most insidious enemy in losing weight. You can not completely avoid him, but make sure that he strikes as rarely as possible.
Do not make strict bans, but rather allow small amounts of chocolate and fast food and enjoy meals
What else can you do when the little hunger attacks you? Come here 13 tips against cravings that really help.
Tip 7: Find a food trigger
Stress, anger, boredom: There are many reasons why we eat. Hunger is only a small part of it.
Watch for a few days and note when and why you are eating. With this knowledge in mind you change your habits. Do you tend to stress food, you put on regular breaks for relaxation? Boredom eaters should become more active and look for new hobbies or do more with friends.
By the way, thirst is often mistakenly interpreted as hunger. Result: Instead of drinking a glass of water, you eat something and unnecessarily consume extra calories. In addition, our metabolism shuts down during prolonged dehydration on low flame to save water and energy. This in turn leads to more fat being stored in the liver. Conclusion: Remember to drink enough and regular water. That’s healthy and we’ll help you lose weight.
Tip 8: Regular exercise
Those who want to lose weight permanently cannot avoid sports or more exercise. That starts in everyday life. After lunch, take a 20-minute walk, do some shopping etc. on foot or by bike, and take stairs instead of a lift and escalator, so you’ll easily spend 30 minutes more exercise per day in your life .
To do this, you should regularly do stamina and weight training three to four times a week if you want to lose weight properly and in the long term. Pick a sport that suits you and sets days and times for the sport. Especially sports beginners should start slowly and do not exaggerate the first few times, otherwise there’s only muscle soreness.