What diet rules are worth breaking?
Dietary rules for weight loss
1. The tiresome weighing
How often do you weigh yourself? Once a day and then pushing frustration the whole day when there are 200 g on it again, even though you haven't eaten “nothing”? Or once a month? I do not recommend weighing more or less than once a week, e.g. B. on Sunday morning before breakfast. Then you can calmly consider what you did wrong or right in the past week. Enter the weight in a table or, even better, as a “fever curve” on calculating or graph paper. If you hang this curve on the refrigerator, it can deter you from one or the other “mistake”. If Aunt Erna's birthday on Friday weighed in with a few hundred grams, then Sunday is predestined for a day of relief (see below) when you only eat juices or fruit.
Control is good, but too much control only hurts. It is not for nothing that nutritional counseling has meanwhile given up the tiresome calorie counting. It simply hadn't done anything. Frequent weighing does not make you lighter, it usually just makes you more frustrated.
2. Drink water
If you sip a glass of lukewarm water before each meal, your stomach will already have a certain basic filling. The following meal will usually not be quite as generous as with a completely empty stomach. You are also welcome to stir in a tablespoon of apple cider vinegar and a little honey. Do this regularly and it will pay off.
3. Raw vegetables or fruit
If you can tolerate it - not everyone can tolerate raw vegetables well - start every meal with a salad plate or a piece of fruit. When you've already satisfied yourself a bit, you don't need as much of the subsequent cheese soufflé or roast pork.
4. Can you flicker?
Fletscher was a noted natural healer in 19th century America. He claimed that all diseases can be influenced with good food and, above all, with proper chewing. Each bite should be "flaked" in the mouth at least 50 times before it can be swallowed. European natural healers such as Bircher-Benner, Kollath or Schnitzer also attached great importance to pre-digestion in the mouth. Give it a try: chew each bite consistently at least 30 times (this is usually enough) and swallow it when it has become completely liquid. Only then can you bring the next bite to your mouth. You will be amazed how long you need for a meal, how different and more intense it suddenly tastes and how quickly you will be full!
5. When does the meal end?
We all learned that we can only get up when the plate is empty! In many overweight people, for example, the germ for later obesity was laid as early as childhood. Just stop when you are full! Even if it is difficult: Leave something behind for a while. Any starving person in a developing country will not benefit from eating fat and plump food simply because you have been trained not to throw food away. Even better: don't load your plate so full in the first place. Better to take something up for yourself when you're still hungry. On the other hand, you shouldn't get up from the table hungry either. Then you are already longing for a perhaps high-calorie snack or fill your stomach all the more with the next main meal.
6. When you get hungry in between
If you have had enough of a meal with wholesome foods as described above, then it is usually enough until the next main meal. If you have consumed quickly absorbable carbohydrates (e.g. sweets), there is a strong release of insulin with subsequent hypoglycaemia and therefore renewed cravings - mostly for sweets again. Whole grain products prevent this mechanism.
If you do get a little hungry in between, then you should by no means use the snacks advertised, as they usually contain a lot of sugar and pre-program the next hunger. Sweet juices would also not be so suitable. Reach for an apple, a carrot, a wholemeal crispbread or a rice waffle. Even a glass of mineral water can sometimes satisfy hunger.
7. Can I no longer eat sweets at all?
Sweets naturally contain a large number of so-called empty calories, i.e. food energy, without adequate vitamins and minerals. Incidentally, sweets contain not only a lot of “unhealthy sugar”, but usually also plenty of fat, often in the form of trans fatty acids, which are particularly unfavorable for the organism.
Some overweight people find it easier to forego sweets altogether than to nibble on them in a disciplined manner. But if you ever “sin”, then you should heed the following: If you decide on a piece of cake, a chocolate bar or an ice cream ball, then please do it very consciously. Have a clear conscience because it is your decision. And above all: enjoy it!
Take a small amount and eat it very, very slowly. Don't gobble down one bar of chocolate at a time, just suck on a small piece for half an hour. You will find that it will fill you up and satisfy you just as much as if you had consumed a whole bar. If you decide to do it, then deliberately treat yourself to this pleasure every now and then, e. B. once or twice a week. Reward yourself for something nice, e.g. B. the good weight loss in the last week. Please try not to console yourself with something sweet out of frustration. Then it usually doesn't stop at just one piece.
8. Alcohol - yes or no?
Alcohol is also high in "empty calories". While one gram of sugar or protein has around four calories, fat is nine. Alcohol is hardly inferior to pure fat with around seven calories per gram! So anyone who drinks two bottles of beer or half a bottle of wine a day has little chance of losing weight successfully because of the calorie intake alone. There is also a catch: once you are a little “touched”, all other barriers fall much faster. Reaching for the second glass is then much easier, as does the desire for peanuts, potato chips or pralines. Once all the dams have been broken, you can easily drink 500 to 1000 calories while watching a movie.
If you do not want to give up alcohol completely during a phase of weight loss, then at least manage your consumption in a controlled manner: treat yourself to a specific bottle of beer or a glass of wine once a week. A look at your weekly weight curve shows you whether you are correct with this procedure.
9. Exercise - the best fat burner
Movement consumes energy, but how much? Unfortunately not quite as much as you might think. The “human machine” runs particularly economically. While even the best eco-automobiles consume hardly less than 3 liters of gasoline per 100 km, humans get by on around half a kilo of fat per 100 km (fast walking or jogging). Is it actually still worth exercising because of weight loss?
A simple calculation should convince you: A single walking of 10 km uses “only” 50 g of fat. But if you only exert yourself in this way three times a week, this is already 150 g a week or 7.8 kg a year! That is not to be despised.
There is no better fat burner than exercise. What the advertising promises full-bodied, the sport keeps it! Another huge advantage should be mentioned: Muscle cells burn significantly more energy than fat cells even when they are at rest. Once you have managed to lose fat and build muscle through regular exercise, the energy consumption at rest, the so-called basal metabolic rate, also increases significantly. The dream of every overweight person - to burn energy while sleeping - becomes a reality through exercise!
10. The discharge day
If you have “sinned” once because you cannot resist the second piece of cream cake or the third glass of wine at a party, then do not despair. Many overweight people submit to strict resolutions such as: "I will never eat chocolate again!" When the first bit has been eaten, it is not uncommon for all the dams to break and the fat man sinks into resignation: "It is of no use, then I can now eat what and as much as I want!"
Better not make such strict, unrealistic rules for yourself. Try to adhere to the set rules. But every rule has its exceptions, that's life. Then I have to think about how I can iron out the "offense" again. But that doesn't mean you need to question the whole thing.
A relief day is a good way to compensate for the “too much” one day with “less” the next day. Eat only fruit for a day, avoiding very sweet fruit (e.g. bananas, dried fruit). But apples, watermelons or pineapples can be eaten practically as much as you want. You save calories, dehydrate your body very well (a lot of water, no salt) and also add a lot of fiber, vitamins and enzymes. It works just as well with a juice day (no salted juices!) Or a rice day. A relief day is a vacation day for your metabolism! In this way you will regain your balance and the weight you had before the “slip”. You are of course free to insert one day of relief during the week, even if you do not have “nutritional sins”.
The more of these ten golden tips you implement, the greater your chances, slowly but steadily, of reaching your target weight. It's not as quick as one of the “usual” miracle diets, but it is more sustainable. During an inpatient stay in a holistic and nutritional medicine-savvy clinic, the basis for a long-term successful treatment of obesity can be laid. With these little tips, however, you can start at home and probably achieve a lot by now. I wish you success!
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