Tips for losing weight and staying with Power Meal: The path to the desired figure

Fad diets promise hourglass waists and six-pack abs

Spring is just around the corner. The days are getting longer again. Our minds are slowly waking up from hibernation. And every year the same. Magazines are full of the latest dietary trends and “remedies” for a dream figure.
In the magazines, Mrs. “Wasp Waist” and Mr. “Sixpack” make us want to try the latest miracle diet!
And hand on heart: who among us doesn’t want to get leaner and fitter? (preferably as soon as possible)
Who hasn’t been tempted by these photos of a miracle diet?

Hangy

At the beginning, everyone is fully involved. But at some point, the good intentions passed. Motivation drops. Counting calories, starving, going without, etc. do not fill you up.
Some of you surely know this feeling: when you are hungry, you become grumpy and dissatisfied.
This feeling even has its own name: “While”.
A mixture of “hungry” and “angry”!

Fad diets without long-term success

I don’t know of anyone who has had lasting success with various fad diets.
The decisive factor is simply the energy balance. Excessive body weight is only reduced by a negative energy balance. This means the body has to burn more calories than it takes in over a longer period of time. From my experience as a nutrition coach, I know that losing weight and especially keeping it off is not easy. Above all, it takes time and patience. You didn’t get your “hip gold” in two months, but in many years.
Ultimately, long-term weight loss AND weight maintenance are only possible with a change in eating habits. The best results are obtained in combination with more physical activity.

There is no new wisdom

I cannot serve with new wisdom. I don’t have a miracle diet either. But maybe one or the other advice to lose weight and persevere.

Good resolutions to lose weight and persevere – advice!

Tip 1: Written specific purchase contract
The decision is made: “I am going to lose weight! » A written contract makes things more binding and easier to implement.

Tip 2: Ask the question why
Why do I want to lose weight now? Condition, smaller dress size, more self-confidence, health reasons, etc.
Am I really ready now and it’s the right time. The family or professional situation may not be favorable.

Tip 3: Set a concrete and realistic weight loss goal
Losing 5 kg in a week is an illusion! Set yourself realistic and achievable goals; ex. 10 kg from March 1 until the beginning of summer. As a general rule, weight loss should be about 0.5 to 1 kg maximum (if you are very overweight at the beginning) per week.

Tip 4: Plan small steps
Don’t turn your whole life upside down overnight, but step by step.
Even small changes have a big effect: if you drink your coffee without sugar now, you can save almost 30,000 kcal or lose 4 kg in one year (calculated with 2 coffees a day with 2 teaspoons of sugar per 5 g ).
7000 kcal = about 1 kg
Calculation 1 g of sugar = 4 kcal, with 2 cups this makes 80 kcal/day, 560/week and 29,120 per year.

Tip 5: Drink enough
It must be at least 2.5 litres/day. Water or unsweetened herbal tea is best. With a lack of fluid, all metabolic processes run very slowly – including fat metabolism! In addition, with the proper fluid, energy consumption increases up to 100 calories, and the feeling of hunger is suppressed.
side effect: If you drink a lot, you will be able to concentrate better because the liquid promotes blood circulation in the brain. Toxins and excess acids are flushed out.

Tip 6: Integrate movement into everyday life
With a mix of endurance sports and strength training, daily energy consumption is increased and muscle mass is built. Even at rest (comfortably lying on the sofa), the muscles burn a lot of calories, thus accelerating the rate of weight loss.
Here we are!
It doesn’t matter if it’s an exercise bike in front of the TV, climbing stairs in the office, weight training in the gym, yoga, walking, dancing, hula hoop, etc. . Every step, every movement counts!
They are just as important as sports daily movements. I always make special mention of it in my consultations. We now know that sitting for hours on end dramatically slows metabolism. Therefore, you should always in the meantime – ideally every hour – integrate movement units by standing, walking, climbing stairs. (for example, phoning is also wonderful while standing). This keeps the metabolism at a higher level and gives it its own training stimulus.
Scientific studies have explored how people find it easier to engage in activities that require some effort. Linking activities to “If, then…” phrases has been shown to be effective. For example, “Every time I see an elevator, I think of my ‘six pack’ and then I take the stairs.”

My personal phrase if, then the phrase is:
“Every time I watch the news on TV, I swing my hoop.”

Tip 7: Starvation is useless
If you eat too little, the body goes to sleep. In fact, low food intake is associated with starvation. In these circumstances, our body maintains vital functions (heart, circulation, breathing, etc.) with lower calorie consumption. The result is weight loss. The more often our body has already been forced into a low-fire metabolism, the harder it is to lose weight again. This is the well-known yo-yo effect.

Jojo effect

The yo-yo effect is weight gain after dieting. After many diets, body weight can rise and fall like a yo-yo. For many people, the new final weight is often higher than the original starting weight.
Listening to his natural feeling of hunger would be best. Eating when hungry is natural. Just ask yourself, “Am I really hungry, or am I eating out of habit or boredom?” »
When you’re hungry, your body tells you it needs energy. Ideally, you satisfy your hunger with a balanced diet, whether you eat three main meals or several small portions throughout the day. Yours matters satiety.

Tip 8: Consciously savor food and take your time
Watching TV, reading the paper, surfing the internet, and eating while doing it, this habit saves time, but it can easily lead to a few extra pounds. Because if you don’t focus on food, you can easily ignore the feeling of fullness and eat more than you need to. It is better to take your time at each meal, enjoy the food and chew each bite well. This way you will feel full faster and also avoid indigestion.

Tip 9: Forgive generously for slip-ups
If the craving for “forbidden” foods arises, do not completely deny it, but consciously allow it, preferably even plan for it from the start. This makes food cravings much less common.
Because each of us knows “the attraction of the forbidden”.
And if you’ve gone too far, don’t be discouraged, no one is perfect all the time.

Tip 10: Reward
Reward yourself, because successes and interim successes should be celebrated. There are many ways to have fun
For example, going to the cinema, theater, wellness day, new clothes, relaxing bath, beauty mask, visit to the beautician, hairdresser, bouquet of flowers, beautiful gourd

Special tip: humor
A study from Vanderbilt University Medical Center found that 10 to 15 minutes of hearty laughter burns between 10 and 40 calories. This is enough to lose between 500 grams and two kilos per year. An hour of laughter burns as many calories as 30 minutes of weightlifting.
When you laugh, about 300 muscles are contracted from your head to your stomach. Real laughter is almost like a competitive sport. Perhaps you have already felt soreness in the abdominal area the next morning after a particularly fun evening.
Laughter is also healthy. Laughing often boosts your immune system.

Laughter is the best medicine and without side effects!

Make a wish …

With that in mind, I wish you much motivation and success in implementing your personal weight loss goals!
It doesn’t have to be an hourglass figure or a six-pack.

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If you want to deacidify and do alkaline fasting in a group, you are welcome in mine alkaline fasting course Welcome.
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receipts

quick soup

for about 10 servings
Ingredients

  • About 1 kg of vegetables depending on the season and preferences (carrots, celery, potatoes, garlic, onion, etc.)
  • 3 liters of water
  • salt, pepper, herbs

preperation

  • Dice the vegetables
  • Pour water and boil for 1/2 hour
  • Add the herbs and spices and let cool
  • Filter and seal

point:
I’ll cook the soup right away. It keeps airtight in the refrigerator all week. Please do not discard the drained vegetables. It can be reused. For example, as a vegetable meal for the next few days or you puree it and freeze it.
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fasting goulash
Ingredients

  • 2 onion
  • 4 garlic cloves
  • 1 red pepper and 1 yellow
  • 2 carrots
  • 1 packet of natural sauerkraut, around 350 g
  • 4 to 5 potatoes
  • 500ml soup stock
  • 2 tablespoons of tomato paste
  • Spices: sweet and spicy paprika, herb salt, pepper (or galangal), curry spice

preperation

  • Peel the onion and garlic and dice or chop finely
  • Wash the potatoes well and cut them into cubes with the skin on
  • Wash and dice the peppers and carrots
  • In a large saucepan, sauté the onion and garlic with the paprika powder and tomato paste and pour in the broth
  • Add the remaining vegetables, potatoes, sauerkraut and spices
  • Cover and simmer gently for about 30 minutes
  • Once the potatoes are tender, it’s ready
  • Season if necessary

Point:
the dish is easily transported in a screw top jar and is ideal for taking to work; if you like it hot you can add a chilli or season with chilli

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