How do I make a diet
Finally slim! Lose weight really successfully with these 8 tips
3 pounds, 10 pounds or 20 pounds: losing weight is difficult. And it can also be really frustrating at times when the pounds you lose are on again immediately after the diet. The culprit: the yo-yo effect that strikes when we have been on a lightning diet and have eaten very little for a few days.
If we then fall back into our normal eating habits, we gain weight again as quickly as we lost weight. So constantly stringing up diets and counting calories in frustration is not the ideal way to lose weight in the long term: Losing weight properly looks different.
To prevent that from happening, we spoke to Antje Gahl from the German Nutrition Society (DGE). The expert gave us tips on how to properly lose weight:
In order to keep your dream weight permanently, you have to change your diet. Eat more vegetables, fruits, whole grains and low-fat products and less fast food and sweets.
Sounds easy, but it's not. We have already made many good resolutions, but then the ice cream was so tempting, the pizza the fastest dinner and the nachos in the cinema were simply part of it. Low Carb Diet, HCG Diet, Foodmad Diet, ... You have tried all kinds of diets, but the pounds remain? Do it right this time! With these eight tips, losing weight finally works!
In advance in the video: You should avoid these mistakes when losing weightVideo by Justin Amaral
Reading tip:Create a nutrition plan: this is how you can lose weight effectively!
Lose weight the right way - Tip 1: Set small goals
At the beginning of a diet we are highly motivated, especially when the pounds drop off quickly at the beginning. But after a week or two it doesn't work that fast anymore. Antje Gahl from DGE: "Set yourself realistic goals when losing weight. 1/2 or a maximum of 1 kilo per week are feasible. You can manage 2 to 3 kilos per month."
You should say goodbye to the idea of losing 3 kilos in 3 days or 15 kilos in 6 weeks 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 doesn't have to have the same effect on you. The idea that it is enough to simply avoid sweet or fatty foods, or to do a little sport, are typical mistakes in thinking when losing weight.
Reading tip:Mistakes While Losing Weight: 7 Things Almost Everyone Does Wrong
Lose weight properly - tip 2: slow weight loss
In order to lose weight in a healthy way, it is important to eat as varied as possible. Because only with a balanced diet is it guaranteed that the body is supplied with all the important nutrients. "Eat no less than 1,200 kcal a day if you really want to lose weight," advises Antje Gahl from the DGE. You lose weight with the amount, but give the body everything it needs.
Your tip for low-calorie dishes that keep you full for a long time: combine meat, fish or dairy products with salad, vegetables and fruit. Whole grain foods also fill you up for a long time. Here we show you more low-calorie fillers!
Lose weight really successfully with these foods:
- Lean dairy products
- full grain
- Lean fish
- Lean meat
Lose weight the right way - Tip 3: Do not put up prohibitions
No chocolate, no cake, chips, pizza or alcohol are also canceled: We are pretty strict with ourselves when it comes to losing weight. Not a good idea. If we impose strict prohibitions on ourselves and forbid any food that contains too much fat, sugar and thus unnecessary calories, sooner or later our old friend, the cravings, will come by.
Antje Gahl from DGE: "Avoid strict bans. Instead, introduce flexible controls. It works like this: You don't forbid yourself completely chocolate, but allow yourself one bar a week, for example."
Small help if you are not motivated: Stick to the diet: With these 10 tips it works
Lose weight properly - tip 4: change habits
Changing habits is really difficult - especially when losing weight. No more quickly putting a chocolate bar on the belt at the cash register, buying a huge portion of popcorn in the cinema, eating chips in front of the TV in the evening or getting a piece of cake in the afternoon.
Don't try to get rid of all habits at once. That just frustrates and doesn't have to be. Find a replacement or create a balance. In the cinema, the small portion of popcorn that you share is enough. The chocolate bar can be once a week, but not with every purchase and the cake is only available on special days. It often helps to find other ways to avoid temptation.
Lose weight properly - tip 5: regular meals
If you want to lose weight, you should eat regularly. It starts with breakfast. Antje Gahl from DGE: "With the daily breakfast you avoid low performance and cravings. If you are not hungry, you should drink a juice or a glass of milk and have a real breakfast later."
Three or five meals? Decide for yourself. In science, opinions differ on this topic. It is important that you regularly eat a large meal in the morning, at noon and in the evening, which is filling and satisfying. Whether you have another snack in the morning and / or in the afternoon depends on whether you are hungry or not. It's not that complicated, is it? Eating healthy can be so easy ...
Lose weight properly - tip 6: avoid cravings
Cravings are the most insidious enemy of losing weight. You cannot avoid it completely, but you can ensure that it strikes as rarely as possible.
Antje Gahl's tips:
- eat regularly
- breakfast in the morning
- Have fruit and crispbread with you as an emergency snack
- Don't make strict prohibitions, but rather allow small amounts of chocolate and fast food and enjoy the meals
What else can you do when you feel hungry? Here are 13 food cravings tips that will really help.
Lose weight properly - tip 7: find eating triggers
Stress, anger, boredom: there are many reasons why we eat. Hunger is only a small part of it.
Watch yourselves for a few days and note when and why you eat. With this knowledge in mind, you change your habits. If you tend to eat stressful food, you take regular relaxation breaks. Boredom eaters should become more active and look for new hobbies or do more with friends.
Incidentally, thirst is often misinterpreted as hunger. Result: instead of drinking a glass of water, you eat something and consume unnecessary additional calories. In addition, if dehydration persists, our metabolism goes down on the back burner in order to save water and energy. Which in turn leads to more fat being stored in the liver. Conclusion: Remember to drink enough water regularly. This is healthy and we will help you lose weight by the way.
Take the test:Pleasure or frustration: which eating type are you?
Lose weight properly - tip 8: regular exercise
If you want to lose weight permanently, there is no avoiding sport or more exercise. It starts in everyday life. Antje Gahl from DGE: "Take a 20-minute walk after lunch, do your shopping, etc. on foot or by bike and take stairs instead of an elevator and escalator. In this way, you can easily integrate 30 minutes more exercise per day into your life . "
Reading tip: 5 reasons why losing weight through exercise is so good
To do this, you should regularly do endurance and weight training three to four times a week if you want to lose weight properly and over the long term. Pick a sport you like and set days and times for the sport. Sports beginners in particular should start slowly and not overdo it the first few times, otherwise the muscles will only sore.
Healthy weight loss with home workouts
Good sports are walking, jogging, cycling, swimming, aerobics. You don't even have to register in the gym for this, because there are many great home workouts that you can do at home. You can see such a workout in the video!Video by Jane Schmitt
Important note at the end: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.
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