Home Diets and Weight Loss Lose weight healthily – tips & tricks

Lose weight healthily – tips & tricks

by Josephine Andrews
Published: Last Updated on 381 views

Are you looking for tips and tricks to lose weight healthily ? We have inspiration on how to lose pounds sustainably. We also have the best tips on how to persevere while losing weight and avoid a yo-yo effect.

What tips help you lose weight?

If you want to lose weight sustainably and in a healthy way, you should avoid crash diets. One-sided mono diets are also not recommended. A fundamental change in diet is more suitable .

The total number of calories you can consume each day depends on your gender, age, height and body type. For adults with a mean body mass index (BMI) of 22, the guideline is 2,300 calories for men between the ages of 25 and 50 and 1,800 calories for women. If you move a lot, you use up more.

To lose a kilogram of fat, you need to save a total of 7000 calories. In order to lose weight healthily and sustainably, it is best to save between 300 and 500 calories a day. We have simple weight loss tips for you:

  • Only go shopping if you have eaten first. When you’re shopping on an empty stomach, you’re more generous and less picky.
  • Only buy what is on the shopping list.
  • Choose smaller portions. Larger portions are often cheaper, but they have a lot more calories and ultimately you eat more. In addition, less can spoil.
  • Don’t buy a large supply of sweets and kibble that you keep at home.
  • Write a diet and weight log. This reveals many habits and eating mistakes. And only recognized errors can be solved. Correcting the errors will help you lose weight.
  • Don’t skip a meal. Otherwise you’ll hit even harder the next time.

You can find out more about changing your diet here .

What diet tips are there to help you lose weight healthily?

Do you often eat too much or have a craving for sweets? We have tips on how to deal with it.

  • Always keep something filling to hand for in-between meals: apples, carrots, kohlrabi, crispbread or multigrain rolls, diluted fruit juice, hot tea and vegetable broth, low-fat milk or buttermilk are suitable.
  • If you crave sweets: Eat raisins or sweet fruit. Better: Distract yourself with movement and relaxing, beautiful things like reading or on the phone. Most of the time, stress is the cause of cravings for sweets.
  • Choose low-fat food alternatives and cooking methods.
  • Homemade smoothies are a sensible alternative for breakfast when fresh vegetables or fruit are not available. However, they are not a permanent replacement.
  • At breakfast, avoid croissants, high-fat milk drinks like latte macchiato, or white bread.
  • Eat a portion of salad before the main course . It fills the stomach. Or drink a tall glass of still water before a meal. Water boosts energy consumption by up to 30 percent for a short time.
  • Favor starchy and fiber-rich foods such as brown rice, whole wheat pasta, potatoes and vegetables as main courses.
  • Eat on small plates, scoop up smaller portions, and take more if necessary.
  • In between, put the cutlery away and take short breaks.
  • Stop eating when you are full. A decency rest is in order today. In some countries it is even considered impolite to eat everything.
  • Skip dessert if you’re full. Finish the meal with a coffee , espresso or tea.
  • Eat slowly, chew well and enjoy. The feeling of fullness only sets in after about 15 to 20 minutes. Eating leisurely is a highly recommended habit if you want to lose weight.
  • Drink in small sips, do not wash down the food with the drinks. Prefer zero-calorie or at least low-calorie drinks.
  • Stop counting calories. High-quality foods also have energy, such as whole grain products.
  • Concentrate on the food and don’t let the television, radio or newspaper distract you.
  • After eating, clear away the dishes and leftovers, and don’t leave anything edible lying around in plain sight.
  • Don’t take one-off slips too seriously. It doesn’t depend on the individual day, but on the weekly balance sheet. Losing several pounds doesn’t happen in one day.
  • Plan your favorite foods, they are part of it – just not too often and not too much. When you avoid foods that you love to eat, the temptation of the forbidden arises. One day you catch up and strike even more.

What tips do you have for persevering?

Would you like to lose weight quickly and healthily and are you still looking for tips? Regardless of your eating habits, there are tricks for everyday life that make it easier to lose weight in a healthy way and support you in persevering.

  • Only eat in a certain place, for example in the dining room.
  • When entertaining, leave the glass half full with alcohol so the host doesn’t rush to refill. Wine & Co. are not exactly low in calories.
  • Learn to say “No, thank you.”
  • Do not overheat your home, heat loss also means energy consumption.
  • Move daily!

The following also help with weight loss:

  • accompanying brochures
  • continuous follow-up by the family doctor who checks the risk factors and motivates you to keep going
  • Joining a self-help group and getting support from family and friends

Healthy snacks for weight loss – tips

A chocolate bar, a cup of pudding or a piece of sweets from the bakery: Snacks between meals can become a calorie trap. Therefore, pay attention to healthy snacks for in between, which are suitable for losing weight. This includes:

  • nuts
  • Skyr or low-fat plain yoghurt with fresh fruit
  • apple, pear or berries
  • Celery Sticks
  • Kale Chips
  • dark chocolate
  • Chia-Pudding

 

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