Do you finally want to put your old jeans back on? It not only works for weight loss, but also for a permanent change in diet.
Extra pounds are just as annoying as they are unhealthy. It has been scientifically proven that obesity can promote the development of diseases such as diabetes, high blood pressure, arteriosclerosis and cardiovascular problems. Many diets promise to lose weight in no time. Unfortunately, weight loss success is often snuffed out by the infamous yo-yo effect. In the jungle of food myths, who can you really trust?
Nutritionist Sabine Schmid has some advice. “Diet and lifestyle changes aren’t just about radical dieting,” she explains merkur.de. Together with the chief physician specializing in obesity, Dr. Günther Meyer has created a weight loss plan based on medical guidelines. If you stick to it, you can lose ten pounds in six weeks. The plan is based on the following 15 elements.
1. Eat three meals a day
In a hurry, it is easy to forget about breakfast in the morning and swallow lunch in front of the PC. This is exactly when cravings occur because the body is asking for the missing calories. It is best to eat three main meals a day, while avoiding snacks.
2. Be careful when eating and lose weight the healthy way
Slow eaters fill up sooner – this wisdom is not new. However, it is of course easier said than done to listen to your feelings of satiety from the start. doctor Günther Meyer recommends drinking water and eating the side salad before eating. With this simple trick, the stomach is filled before the main meal.
3. Focus on vegetables instead of fruits
A colorful fruit smoothie may be delicious, but it’s only partially suitable for weight loss because it’s high in calories and fructose. Vegetables contain only a fraction of the sugar and are packed with healthy vitamins, trace minerals and fiber.
4. Consume protein instead of carbs
Did you know that protein products fill you up better than carbohydrate-rich foods? Meyer therefore recommends eating protein-rich meals in the evening. These include low-fat cottage cheese, buttermilk, or a protein shake.
5. Lose weight without exercising? You can’t do it without movement
Even couch potatoes should get off the couch for their health. 120 minutes of exercise per week is recommended to drop the pounds. It is best to spread the training over several units, half of which consist of cardio and strength exercises. The more muscle you build, the more calories your body burns at rest.
6. Include the stages of daily life
If the thought of exercise makes your hair stand on end, you can do a little trick and simply incorporate exercise into your daily life. “It works with small changes. In principle, you can take the stairs instead of the elevator and you can often do your shopping by bike rather than by car,” explains Sabine Schmid. A pedometer can be helpful.
7. Don’t forget to drink
Are you really hungry or just thirsty? The recommendation is to drink 35 milliliters of water per body weight per day. Sweating loses extra fluids, so extra amounts should be taken in the summer or during sweaty activities. Unsweetened teas are also suitable for liquid consumption.
8. Avoid the booze trap
Beer, cocktails and wine can make for a boozy night out, but they increase caloric intake. Alcohol also ensures that less fat is burned and the notorious food cravings are heralded. That’s why you should keep your hands away from high-alcohol drinks instead.
9. Watch out for grease
Although fat doesn’t automatically make you fat, you can still save calories by not using oil when cooking. Sparkling mineral water can also be used to sear meat and fish in the pan.
10. Avoid convenience foods if you want to lose weight fast
Especially after a stressful day at work, it’s tempting to just put a ready-made meal in the microwave. It is precisely these that should not be included in the diet, since they contain a lot of fat, sugar and flavor enhancers. The best example of this is calorie bomb ketchup.
11. Give up juices
As healthy as they may seem, fruit juices are loaded with sugar and calories. According to Sabine Schmid, a liter of apple juice already contains 520 kilocalories and therefore more than cola and almost as much as a chocolate bar. If normal water is too bland for you, you can spice it up with fresh lemons, limes or ginger.
Weight loss without exercise survey
12. Question cravings
Next time you’re standing in front of the fridge looking for food, ask yourself if you’re really hungry or just want to satisfy a craving. “The cardinal mistake is this: you nibble happily in front of the television or raid the buffet at parties two hours after dinner,” says Sabine Schmid.
13. Eat fresh and in season
Healthy eating is often criticized for being too expensive. In this case, that means being smart when shopping and choosing seasonal vegetables from the region. That’s exactly what you get for a ridiculous price.
14. Avoid processed foods for healthy weight loss
Like many other people, do you start the day with muesli? Next, you have to be careful not to put sugary cornflakes in your bowl. Much better – and still delicious – are rolled oats or spelled, flaxseed and oat bran. You should also be careful with meat and avoid fat bombs such as meatloaf or sausages.
15. Help of surgery
Of course, changing your diet is not an easy task. Those who want help can consider inserting a gastric balloon. “In an outpatient gastroscopy, a plastic balloon filled with sodium chloride is placed in the stomach. This makes the stomach smaller and the patient is full faster,” says Dr. Meyer. The costs are between 2,650 and 4,420 euros. The method is designed to guide patients towards a healthier lifestyle in the long term.