1 10 tips for losing weight - fast & healthy!
1. Change nutrition and eat healthier 2. Reduce portion sizes and eat slowly 3. Take meals regularly and do not hunger 4. Drink enough water and do without alcohol 5. Strengthen the muscles and build up tight tissue with strength training 6. Dust regularly to burn fat regularly to burn fat 7. Stress regulation and sufficient sleep for the succession success 8. Lead nutrition diary and follow progress 9. Consciously shopping and having healthy food at hand 10. Simply count calories with drinking meals
Contents
1 10 tips for losing weight - fast & healthy!
1. Change nutrition and eat healthier 2. Reduce portion sizes and eat slowly 3. Take meals regularly and do not hunger 4. Drink enough water and do without alcohol 5. Strengthen the muscles and build up tight tissue with strength training 6. Dust regularly to burn fat regularly to burn fat 7. Stress regulation and sufficient sleep for the succession success 8. Lead nutrition diary and follow progress 9. Consciously shopping and having healthy food at hand 10. Simply count calories with drinking meals

10 tips for losing weight - fast & healthy!

You are fed up with feeling uncomfortable in your body and want to finally lose weight? Then you are exactly right here! We'll tell you 10 effective tips with which you easily rose quickly and can achieve your desired weight.

1. Change nutrition and eat healthier

The most important step towards losing weight is to change your diet on a balanced and healthy food. Avoid ready meals, sugar -containing foods and unhealthy fats. Instead, you should have a lot of fresh fruit and vegetables, lean meat, fish, whole grain products and healthy fats such as olive oil or nuts in yours Nutritional plan integrate. Pay attention to a sufficient supply of vitamins, minerals and fiber. So you optimally supply your body with all important nutrients and remain full for a long time.

2. Reduce portion sizes and eat slowly

A common mistake when losing weight is that many too large portions eat. Reduce the amount on your plate consciously and eat more slowly. So you give your body the chance to develop a feeling of satiety in good time. Studies have shown that it takes about 20 minutes for the saturation signal to be sent from the stomach to the brain. Chew every bit thoroughly and enjoy your food in peace. Eat attentively and without distraction such as television or smartphone. Avoid cravings and automatically take less to you.

3. Take meals regularly and do not hunger

Avoid leaving meals or starving. As a result, your metabolism only stalls and the dreaded yo-yo effect threatens. It is better to take 3 main meals and a maximum of 2 small snacks. Make sure that there are 3-5 hours of break between meals so that your body can optimally utilize the absorbed food. A healthy breakfast with whole grains, fruit and lean protein sources provides you with energy for the day. At lunchtime and in the evening you can combine vegetables or salad with a protein source and complex carbohydrates.

4. Drink enough water and do without alcohol

Water is a real slimmaker. It boosts the metabolism, detoxifies the body and fills you for a long time. Drink at least 2-3 liters of water or unsweetened teas throughout the day. Avoid calorie drinks such as soft drinks, juices or alcohol. Excessive alcohol consumption not only inhibits fat burning, but also delivers a lot of empty calories. If you want to drink something sweet, you prefer to use a freshly pressed juice that still contains all vitamins and fiber. Or just open your water with lemon, ginger or mint.

5. Strengthen the muscles and build up tight tissue with strength training

Strength training is another important element of healthy weight loss. More muscles also burn more calories in peace and ensure a tighter body. Plan 2-3 times a week a full body training with the most important basic exercises such as squats, push-ups, cross lifting and pull-ups. Pay attention to clean technology and slowly increase. Already 20-30 minutes are enough to optimally demand your muscles. By the way: women do not have to be afraid of increasing muscle mass too much through strength training. They lack the necessary testosterone for this. You can also Replace your belly fat directly with a six -pack.

Video: The best sport for losing weight

6. Dust regularly to burn fat regularly to burn fat

In addition to nutrition, sport is the second important building block for successful weight loss. Especially endurance sports such as jogging, swimming, cycling or walking help to melt the pounds. It doesn't always have to be hard training. Regular moderate movement of 30-45 minutes per week is enough to increase calorie consumption and stimulate the metabolism. It is important that you find a sport that you enjoy and that you can hold out in the long term.

7. Stress regulation and sufficient sleep for the succession success

Stress and too little sleep are often underestimated fatteners. When we are stressed, our body increases the hormone cortisol, which can trigger cravings and throttle the metabolism. Learn to get stress with relaxation techniques such as yoga, meditation or breathing exercises. Treat yourself to enough sleep. 7-8 hours a night are ideal to boost fat burning and optimize regeneration. Good sleep also regulates important hormones such as Leptin and Ghrelin, which control our hunger and our feeling of satiety.

8. Lead nutrition diary and follow progress

Document your diet and your progress in a diary or an app. So you keep an overview of your calorie intake and see what you have already achieved. Write down your weight, your abdominal circumference and what you ate every day. But not only numbers are important. Also hold on how you feel and what worked particularly well. Small successes motivate enormously and spur on staying on the ball. Realistic milestones such as 2 to 4 kilos per month make it easier to hold out. Don't forget to reward you for your progress!

9. Consciously shopping and having healthy food at hand

Prevention is better than foregoing. Design your surroundings so that it is easy for you to eat healthy, too without diet. Already set the course for your customer success when shopping: Write a shopping list and stick to it. Avoid the seductive candy and chip shelves. Instead, buy a lot of fresh fruit and vegetables, lean proteins and whole grain products. Prepare healthy snacks such as carrots, peppers or nuts at home and pack them up when you are on the go. So you always have something healthy at hand when the cravings come.

10. Simply count calories with drinking meals

Drinking meals like Saturo are a great help in losing weight. The main advantage: you can easily control your calorie intake, because the nutritional values ​​are directly on the bottle. So you save yourself the annoying weighing and calculating portion sizes. Simply replace 1-2 of your main meals with a delicious, filling shake and easily save calories. The balanced drinks provide you with all the important nutrients that your body needs and are ideal as a full meal for in between. So you almost automatically build a calorie deficit without starving and the pounds tumble almost as if by themselves.

NaN -Infinity

Frequently asked questions

Eating more calories in the evening can increase the risk of obesity. Whether this is increased by eating in the evening has not been clearly proven. Many studies suggest that eating at the end of the day is not so good for the body. Heartburn can be increased and it can lead to digestive problems in general, as the metabolism is restricted at night.

To really lose weight, a calorie deficit is necessary. This is the only thing that helps to reduce body fat.

To lose 0.5 kg of body fat per week, a calorie deficit of 500 kcal per day is required.

There are no miracle cures except discipline.

For long-term success, it is recommended not to exceed a calorie deficit of 500 kcal per day. This allows you to lose a healthy 2 kg in 4 weeks.

It is important that you can live well with this calorie deficit without feeling restricted.

To lose weight quickly, you have to consistently change your diet and generate a calorie deficit of 500-1000 kcal every day. Avoid all sweets, sugar -containing drinks, finished products and fast food as possible and instead rely on full -fledged, nutrient -rich foods. At the same time, you should significantly increase your movement workload: plan for at least 60-90 minutes for sports every day, preferably a mixture of endurance and strength training.

If you want to lose weight, you should primarily rely on a balanced mixed food with lots of vegetables, fruit, lean protein sources, high -quality carbohydrates and healthy fats. For example, lean meat, fish, eggs, legumes, nuts, whole grains, potatoes and high -quality oils are suitable. You should largely avoid sugar, white flour products, ready meals and fast food. Also pay attention to sufficient liquid in the form of water or unsweetened tea.

The first step towards losing weight is to take a close look at your diet and identify unhealthy habits. It is best to have a nutrition diary to give you an overview. Then think about what you can change: More vegetables, less sweet, smaller portions etc. Set a realistic weight loss goal (e.g. 0.5 kg per week) and plan your meals in advance. At the same time, you should integrate more movement into your everyday life, e.g. through daily walks, cycling or climbing stairs. Find a sport that you enjoy and train 3-4 times a week. It is also important that you include your environment and are looking for support. So you stay motivated in the long term.

You might be interested in that too

NaN -Infinity
  1. German Nutrition Society (DGE). (2020). Eat and drink fully according to the 10 rules of the DGE.
  2. World Health Organization (WHO). (2018). Healthy Diet.
  3. Harvard School of Public Health. (2019). Healthy Eating Plate.
  4. Rolls, B. J. (2014). What is the role of portion control in Weight Management? International Journal of Obesity, 38 (5), 705-710.
  5. Kral, T. V. E., & Rolls, B. J. (2004). Energy density and portion size: their effects on energy intake. Journal of the American Dietetic Association, 104 (6), 923-929.
  6. Westterp-Plantenga, M. S., & Verboeket-van de Venne, W. P. (2003). Effects of Protein and Fat on Satiety. Nutrition Research Reviews, 16 (2), 145-155.
  7. Institute of Medicine. (2002). Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
  8. Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K.E., Blair, S. N., Franklin, B. A., ... & Bauman, A. (2007). Physical Activity and Public Health: Updated Recommendation for Adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116 (9), 1081-1093.
  9. American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription.
  10. National Sleep Foundation. (2015). National Sleep Foundation Recommends New Sleep Times.
  11. Copinschi, G., van Cauter, E., L'Hermite, M., & Lefebvre, P. (2014). Sleep and the regulation of endocrine functions. Sleep Medicine, 15 (3), 243-255.
  12. Harris, J.K., & Thompson, J. M. (2017). The effects of stress on eating behavior. Journal of the Academy of Nutrition and Dietetics, 117 (3), 434-441.
  13. Klem, M. L., Wing, R. R., Lang, W., McGuire, M. T., & Hill, J.O. (2000). Does Weight Loss Maintenance Become Easier Over Time? International Journal of Obesity, 24 (8), 1053-1059.