Healthy weight loss: Tips for an efficient change of diet
How to lose weight? On the Internet you will find countless diet ideas and concentrated nutrition expertise – but which way really gets you to your goal? One thing is certain: you will achieve a healthy and sustainable weight reduction through a long-term change in diet. It is more efficient and respects your body and its needs. Who follows the following weight loss tips will perhaps need a little longer in the beginning until success is achieved, but also has a better chance of lasting success.
1: Self-reflection – how do I lose weight?
You want to lose weight permanently, but you don't know how to lose weight? Then you should first find out first how the extra weight came about.
The question: "How can I lose weight?" you answer first with the counter question: "Why have I gained weight in the first place? Do you perhaps resort to culinary soul comforts out of frustration, stress or boredom? A nutrition diary is a practical tool to find out. Regularly write down what you ate when – and how you felt at that time. This allows you to identify a few stumbling blocks even before you change your diet, and to take targeted action against them.
The question: "How can I lose weight?" you answer first with the counter question: "Why have I gained weight in the first place? Do you perhaps resort to culinary soul comforts out of frustration, stress or boredom? A nutrition diary is a practical tool to find out. Regularly write down what you ate when – and how you felt at that time. This allows you to identify a few stumbling blocks even before you change your diet, and to take targeted action against them.
2: Reduce stress, promote relaxation
At the beginning of a change in diet there is also a healthy inner attitude. Your body reacts to chronic stress by releasing the stress hormone cortisol. It has a negative effect on insulin levels and inhibits fat loss . Studies show that an average of 104 calories less are burned under stress in seven hours than in relaxed phases. A high cortisol level also slows down the effect of the saturation hormone leptin and at the same time whets the appetite for sweets. So as long as you're under stress, your weight loss efforts aren't that effective.
Relaxation exercises and meditation can help reduce stress. Sufficient sleep also has a positive effect: Your metabolism then works better. Lack of sleep, on the other hand, increases your cortisol level.
Healthy food rich in vital substances helps your body to arm itself against stress. Magnesium and other minerals and antioxidants are particularly effective in this respect – they are found in bananas, cashew kernels and linseed, for example.
Relaxation exercises and meditation can help reduce stress. Sufficient sleep also has a positive effect: Your metabolism then works better. Lack of sleep, on the other hand, increases your cortisol level.
Healthy food rich in vital substances helps your body to arm itself against stress. Magnesium and other minerals and antioxidants are particularly effective in this respect – they are found in bananas, cashew kernels and linseed, for example.
3: An easy approach to the change in diet
Try to approach your diet change lightly from the outset and not put yourself under too much pressure – otherwise you will find the diet stressful. Don't set yourself unrealistic goals, avoid overly drastic weight loss tips and pay attention to your body's needs..
4: Preventing cravings with healthy snacks
If you always have healthy food and snacks in your house, you will avoid excessively eating. Maybe "Meal Prep" is a helpful practice for you: If different meals and snacks are already prepared, it will be easier for you to eat healthy even in stressful phases.
5: Bring intestinal bacteria into balance
Your bowel also has a part in your success in losing weight. Billions of bacteria live on a healthy intestinal mucosa. These intestinal bacteria support your digestion, help to absorb nutrients and strengthen your immune system.
However, studies have shown that People who gain light weight or lose weight only slowly often have a bacterial imbalance in the intestines. If your bacterial population is changed in favour of the Firmicutes bacteria, this can lead to a tenth more calories being available to you. What helped our ancestors through harsh winters in the past is now an obstacle to success.
People, on the other hand, who predominantly contain bacteroidetes bacteria in their intestinal flora, lose weight more easily. A change in your diet to a diet rich in fibre can be useful at this point. Dietary fibres serve the Bacteroidetes bacteria in your intestines as a source of energy and are mainly found in unprocessed foods, nuts, vegetables, fruit, legumes or wholemeal products. These foods are also especially beneficial for the feeling of satiety and provide you with many vitamins and nutrients.
With your nutrition diary you can identify simple carbohydrates, fats and sugary foods on your diet and replace them with complete alternatives. So you actively support your intestinal flora – and you turn on "slimming" mode.
However, studies have shown that People who gain light weight or lose weight only slowly often have a bacterial imbalance in the intestines. If your bacterial population is changed in favour of the Firmicutes bacteria, this can lead to a tenth more calories being available to you. What helped our ancestors through harsh winters in the past is now an obstacle to success.
People, on the other hand, who predominantly contain bacteroidetes bacteria in their intestinal flora, lose weight more easily. A change in your diet to a diet rich in fibre can be useful at this point. Dietary fibres serve the Bacteroidetes bacteria in your intestines as a source of energy and are mainly found in unprocessed foods, nuts, vegetables, fruit, legumes or wholemeal products. These foods are also especially beneficial for the feeling of satiety and provide you with many vitamins and nutrients.
With your nutrition diary you can identify simple carbohydrates, fats and sugary foods on your diet and replace them with complete alternatives. So you actively support your intestinal flora – and you turn on "slimming" mode.
Tips for weight loss are a start in the search for your own path
Tips for losing weight can be found online and offline – but how to lose weight personally is a very individual matter. If you work with your body rather than against it, losing weight is easier. A healthy lifestyle with enough sleep and relaxation is certainly beneficial – and that doesn't sound so unpleasant.
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2019-12-20
