Weight loss tips for everyday life are easy to implement and help you lose a few kilograms without much effort - without the annoying yoyo effect!
Weight loss tips - what really helps
As unfortunate as it may be - losing weight neither works with diets nor without minor habit changes. These weight loss tips will help you achieve your goals:
1. do not starve!
Sounds like a strange weight loss tip at first, but it's actually very important. Because let's be honest: Who has ever endured a strict diet, where the stomach growled continuously and you were just always hungry? Better than starving yourself is to focus on foods that keep you full for a long time and have few kcal.
Fiber, such as that found in whole-grain products, and protein, which is found in egg whites, provide a good feeling of satiety. Protein-containing foods include dairy products, eggs, fish, and meat. What must not be missing on a healthy menu, of course, is fruit and vegetables. By the way, a similar concept that allows you to lose weight without hunger is the Volumetrics diet.
2. boost your metabolism
Only if our metabolism works properly, we can let the pounds fall. The best way to do this is to heat it up with chili and ginger. Both boost metabolism, which is responsible for energy production. To do this, it uses fats, carbohydrates, and proteins from food. If these are used up, however, the metabolism draws the necessary energy from the body's own reserves, i.e. the unloved fat pads. A daily cup of ginger tea or a spicy lunch like chili con carne helps us burn calories and is one of the best weight loss tips.
3. always eat above the basal metabolic rate
Radical diets usually bring nothing. If you want to lose weight in the long term and in a healthy way, you should achieve a calorie deficit without falling below your basal metabolic rate. This indicates how much energy your body needs daily for vital processes such as breathing or digestion. It is an individual value that can be determined, for example, through a medical examination. For most adults, it is between 1,400 and 1,900 kcal per day.
If you eat fewer calories than you need per basal metabolic rate, the body can switch to the so-called starvation metabolism after a while: It believes a famine has broken out and reduces energy consumption to ensure its own survival. As a result, we consume fewer calories, and our basal metabolic rate drops. In order to lose weight now, we would have to eat less and less, which further strengthens the hunger metabolism - a vicious circle begins. Therefore, you should always keep an eye on your basal metabolic rate to lose weight!
4. save calories for the weekend
Saying no to girls' night out on the weekend just because you're afraid of that calorie-laden pizza with the movie? No way! It's not even necessary to give up everything because of a diet (and it won't make you happy either). Instead, you can try to save a few calories during the week, which you can then invest in the pizza with a clear conscience. But be careful: this weight loss tip is not a free pass for unrestrained weekend feasting! Be realistic about how many calories you have saved. 5.
5. don't forbid yourself everything
And speaking of pizza, don't ban every food completely just because it's unhealthy. There's nothing wrong with eating pizza once or twice a month if you can't do without it. And if you can't live without your daily dose of chocolate, indulge - but in moderation. Preferably just one piece a day.
6. Reduce stress
Who doesn't know it, the notorious stress eating? Unfortunately, it gets in the way of losing weight because it usually causes us to eat not only more but also the wrong things. Studies show that permanently stressed people store more fat - and that too on the belly. Relaxation techniques such as meditation and yoga can help you forget about daily stress and are therefore among our weight loss tips. And: Losing weight on your belly will also work thanks to this article.
7. do not shop hungry
Perhaps one of the most important weight loss tips of all! When the stomach growls, it is almost impossible to resist temptations. And where can you find more of them than in the supermarket? So always make sure you're well satiated when you do your weekly shopping. That way, you're guaranteed fewer unhealthy items in your cart.
8. get moving
No one likes to hear it, but the bitter truth is that exercise is a great way to lose weight. It stimulates metabolism, builds muscle, and can keep us healthy for a long time. You should exercise at least two or three times a week for at least 30 minutes each time. It doesn't have to be a high-performance sport - cycling, swimming or jogging are just as good for burning calories.
9. sleep yourself slim
Perhaps the most pleasant weight loss tip: sleep is incredibly important for losing weight. Too little sleep lowers the level of the hormone leptin, which triggers our feeling of fullness. Instead, the level of the appetite-increasing hormones ghrelin and orexin rises. The result: we eat more. At best, we sleep around eight hours every night to avoid this.
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