Losing weight is not always so easy. Quite the contrary: the road to a healthy weight can actually be very frustrating. If countless diets simply don’t work, motivation and stamina literally disappear. But what initially seems like a Herculean task is by no means impossible.

Here are 5 simple tips for healthy, long-term weight loss.

What does healthy weight loss mean?

Of course, we are doing our bodies a favor if we declare war on obesity. But the extra pounds often fall much too quickly. While crash diets promise quick success, they don’t deliver long-term results. The consequences: food cravings and sagging skin, which usually only get better with cosmetic abdominoplasty can be canceled.

The ultimate goal of healthy weight loss isn’t to achieve a wellness weight as quickly as possible.

It’s much more about developing a new lifestyle that not only achieves your ideal weight but also maintains it. And it works best at a leisurely pace!

Declare war on obesity
Of course, we are doing our bodies a favor if we declare war on obesity.

The following tips will show you how.

Set small goals

Once you start dieting, you’re probably super motivated. After a few weeks, however, the situation may be completely different – especially if the hoped-for success does not materialize.
Suddenly no trace of the initial will as soon as your own project is supposed to be doomed to failure.

Do you have it eg. B. failed to lose three pounds in three days. Say goodbye to those unrealistic goals and don’t rely on the empty promises of fad diets. To be truly successful in losing weight, you need to set small, achievable goals. It is therefore quite possible to lose half a kilo to a whole kilo per week.

Diet - set small and achievable goals
To be truly successful in losing weight, you need to set small, achievable goals.

Count calories

In order for the extra pounds to fall off, the calorie intake should be less than the personal total turnover. A so-called calorie deficit is therefore necessary to lose weight.

However, you may not know your basal metabolic rate and you may not be able to estimate the calories in your meals.

In this case, it helps to track all the calories with a handy calorie counter app at the start of your diet. So you always know how many calories you can eat. Do not pay attention to the daily, but to the weekly calorie intake. This allows you to go overboard and make up for the excess calories on another day.

Eat a balanced diet

Is the diet a renunciation? Better get that thought out of your head right away. When it comes to losing weight, you don’t have to compulsively avoid certain foods. The only important thing here is that you eat everything in moderation.
So even the much-loved chocolate can be on the menu.
Eat a balanced diet with…

  • Proper carbohydrates. Avoid typical grain products such as pasta and Pizza. Opt instead for complex carbs that don’t affect blood sugar too much and make you feel full: e.g. For example, oatmeal, whole grains, potatoes, and carbohydrate-rich vegetables.
  • Protein-rich foods. Protein boosts its metabolism and keeps you full for a long time. Opt for a mix of plant protein sources (eg, lentils, almonds, tofu) and animal protein (eg, cream cheese, eggs, lean chicken or beef).
  • Healthy fats. About 30% of your daily food intake should consist of healthy fats. Foods such as avocados, flax seeds, olive oil, and tuna are recommended here. On the other hand, avoid saturated fatty acids, e.g. B. fatty meats and deli meats, baked goods, and sweets.
  • Lots of fruits and vegetables. The body needs a whole range of essential vitamins, which are found in various types of fruits and vegetables. It is best to take 5 a day – that is, 5 servings of fruits and vegetables a day that boost your metabolism and that strengthen your immune system.

Drinks a lot

In addition to a balanced diet, you should also ensure that you drink enough fluids when you lose weight. Drink between 1.5 liters and 2 liters per day – a balanced fluid balance promotes metabolism and promotes weight loss.

You don’t have to drink water all the time.

Unsweetened herbal teas, lemon water, and infused and isotonic water sports drinks are good alternatives. However, you should stay away from drinks that provide unnecessary calories (eg soft drinks). In addition, fruits and vegetables contain water and contribute significantly to hydration.

Food - You don't have to drink water all the time
You don’t have to drink water all the time

Move right

Good physical activity is also an important prerequisite for healthy weight loss. In the beginning, it is important not to use Sports to exaggerate. You should not overload your musculoskeletal system and you should not demotivate yourself. Choose activities that you enjoy. Healthy sports include Hiking, jogging, cycling, and swimming.

In addition to the targeted sport, you should incorporate exercise into your daily life so that you can take the recommended measures. 10,000 steps per day reach. Daily exercise not only helps to shed pounds but also has a very positive effect on the cardiovascular system and blood pressure. This applies eg. to B. making the next purchase on foot.

Losing weight can be difficult – many know this from their own painful experience. It takes a lot of motivation and patience to achieve the desired weight. Crash diets mostly cause frustration and affect well-being.
These 5 simple tips will help you lose weight healthily – with long-term success!

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