think long term
Many people find the thought of dieting to lose a lot of weight quickly tempting. The problem with this is that drastically reducing calories causes our body’s metabolism to shut down. As a result, fewer calories are burned. This promotes the risk of weight gain after the diet. A better question to ask yourself is this, “How can I change my diet so that I can maintain it forever if possible?” The answer to this should certainly not include a lifetime diet of pineapple, protein shakes or cabbage soup. This means that if you want to lose a few pounds in the long run, you should also think long term.
Healthy and long-term weight loss requires time. Man is a creature of habit and it takes time for both the new behaviors and metabolism to adapt. In addition, the excess pounds did not appear overnight, so they can not disappear overnight. A permanent change in eating habits leads only to a slow, but steady weight loss. So being patient pays off in the long run.
drink, drink, drink
Even if this tip is well known to all dieters: drinking enough is indispensable! Preferably water, because it contains no calories and fills the stomach. Recommended are 2-3 liters of fluid per day, and also a lot of fruits and vegetables have a high water content and help to achieve this goal. If you want to drink something with flavor, you should resort to unsweetened tea. It is better to avoid light drinks; the sweetener they contain tricks the body into thinking it has sugar, which can trigger cravings.
More protein and fewer carbohydrates
The body converts carbohydrates into glucose, or sugar, during the digestive process. Once blood sugar is up, fat is no longer burned due to insulin secretion. So the fewer carbohydrates we eat during a meal, the lower the blood sugar level rises and the higher the fat burn after the meal. Especially in the evening, when we are no longer very physically active, the body stores the carbohydrates in the fat depots. However, there are distinctions between good and not so good carbohydrates: good carbohydrates lead to a low insulin release and are therefore the best choice when losing weight. These are, for example, foods such as brown rice, oatmeal, wholemeal bread, nuts and spelt pasta.
Often underestimated when losing weight is the intake of protein. Protein-rich foods prevent the loss of muscle mass and keep you full for a long time. The former is important because muscles burn calories and the less muscle mass we have, the fewer calories are burned. In addition, protein-rich foods prevent cravings. Meat, poultry, fish and dairy products are particularly rich in protein.
fruits and vegetables are a must
Most fruits and vegetables have a low energy content, i.e. few calories, because they consist mostly of water. In addition, these crunchy delicacies are rich in vitamins, minerals and secondary plant compounds. So not only can you eat your fill of fruit and vegetables, but you’re also doing something good for your body.