Do you want to lose weight and are you looking for an effective method? With the right one Nutrition Can you reach your desired weight and keep it in the long term. Here you can find out everything you can see about healthy eating Lose weight need to know.
Why is nutrition so important to lose weight?
Your diet plays a crucial role when it comes to losing weight. It directly affects your calorie balance - if you consume more calories than you consume, you increase. It is therefore important to lose weight Calorie deficit To generate, i.e. to absorb fewer calories than your body needs. The best way to achieve this is through a combination of Healthy, balanced diet and regular movement.
Basic principles of a healthy diet to lose weight
A healthy Diet is characterized by the following points:
- Plenty of fruit and vegetables
- Whole grain products instead of white flour
- Healthy fats and oils
- Lean protein sources
- Little sugar and processed foods
- Sufficient fluid
By following these principles, you supply your body with all important nutrients, remain full and it is easier for you to keep your calorie deficit without starving.
Foods that help you lose weight
Certain foods are particularly suitable for losing weight:
- Vegetables: low -calorie and nutrient -rich, e.g. broccoli, spinach, cucumber
- Fruit: vitamins and fiber, but in moderation because of the fructose, e.g. berries, apples, citrus fruits
- Whole grain products: supply long -lasting energy, e.g. whole grain bread, oatmeal, nature rice
- Legumes: protein -rich and filling, e.g. lentils, chickpeas, beans
- Eggs: high -quality protein, keep full for a long time
- Low -fat yogurt/cottage cheese: calcium and protein, few calories
- Nuts: healthy fats, but in small portions because of the calories
Complemented by lean meat, fish and healthy oils you have an ideal basis for your weight loss nutrition.
Food that you should avoid better
Strongly processed foods are often full of sugar, unhealthy fats and empty calories. You don't fill up, seduce you to snack and thus quickly rip off your weight loss efforts. Avoid therefore:
- Sweets and nibbles such as chocolate, chips, cookies
- Suitable drinks such as soft drinks and fruit juices
- Fast food and greasy snacks
- Baked goods made of white flour such as rolls, cakes or croissants
- Ready dishes and processed sausages
- alcohol
Of course, you don't have to do without all treats completely. Treat you from time to time in moderation so that you remain motivated. However, the basis should form the healthy food.
Tips for change your diet
- Start the day with a healthy breakfast from wholemeal products, fruit or eggs
- It is best to prepare your meals fresh with natural ingredients
- Eat 3 main meals and 1-2 small snacks throughout the day
- Consciously plan and buy so that you always have the right food at home
- Eat consciously and slowly, listen to your saturation degree
- Treat yourself to something, but in small portions, about a piece of dark chocolate
- Drink a lot of water and unsweetened teas
- Reward yourself for success, but not with food
With a little practice, the healthy diet quickly becomes a habit and you will not only feel easier, but also fitter and more comfortable.
Set realistic goals
When losing weight, a realistic, long-term approach is the be-all and end-to-use intermediate targets and patience with yourself. A healthy weight loss is 0.5-1kg per week. Everything about it is often not sustainable and healthy. Your goal should be a long -term Dietary change be, not a short-term crash diet. So you can reach and hold your feel -good weight.
With the right attitude, some discipline and the nutrition tips in this article, you are optimally equipped for your weight loss trip. Stay on it, you can do it!
