To get rid of the beginning of the year excess pounds that have accumulated at Christmas – or even before – is a popular intent.
The intent of a successful project are Crash diets that just a British physician warns, and starvation diets is not a good idea.
Because in order to sustainably lose weight and to do not occur in the case of the famous Jojo-effect, there is no need of this supposed miracle cure.
Instead, these six simple tips, without Starving help, without a waiver.
1. Eat more
The volume of a food can make you lose weight a difference. Instead of focusing on the smallest of portions that satisfy neither Hunger nor appetite, and so, in consequence, often food cravings should you eat quite more.
However, it is important that food be included. High-calorie food with a low volume to avoid it.
An example: A Burger has, depending on the covering between 800 and 1200 calories and is eaten with a few bites.
A delicious tarte flambée, however, has a nibble in the classic version, with lean bacon and leeks, just the 500 calories, it has but for much longer.
So you can trick your body by taking voluminous, low-calorie foods, such as vegetables or salad to himself, slowly eating, and good chewing.
As the saturation sets in feeling while you eat.
2. Carbohydrates enjoying
Since the food supply nowadays, burns no task in life more, the riding, most of the people make their living instead of sitting best, of the body throughout the day significantly less energy than our ancestors the case.
At the same time, the brain needs food in the Form of carbohydrates, so you remain efficient. Therefore, it is important to enjoy these carbohydrates aware.
Whole grain products are a good choice here. They have more calories, but also make full longer.
3. Hit the Weights
In the long term without Hunger to lose weight, you must increase the basal metabolic rate. The only way is through regular exercise and a holistic muscle building.
In short: hit the Weights in order to strengthen the own small internal combustion engines, so the muscles. And the fuel need to be neat in the Form of proteins, healthy fats and vitamins.
Through a healthy, protein – and fat-rich diet will promote muscle building, which in turn, increases the basal metabolic rate and losing weight easier.
4. On interval training set
In addition to the strength training per week, two to three intense Interval sessions should be on the Plan.
During interval training () does not burn well, calories, strengthens the endurance, and the oxygen promotes saturation of the blood, but stimulates the metabolism.
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5. Aware of eat
Instead of eating constantly between the door and the Angel, is it a sustainable weight loss success is important to be aware of. Part of it is to plan meals and to enjoy them more.
To take time and to eat without distraction, slowly and with relish, is the first step. In particular, the Smartphone should absence it.
Studies have shown that you absorb more calories when you’re distracted during a meal away from the phone. The same applies for the TV.
To a healthy diet, but also to forbid themselves nothing, because these foods are quick to speak the literal forbidden fruit, which can be difficult to resist.
It is better to look for in candy, cakes, and co., that these will be consciously enjoyed and not incidentally, consumed.
So you behältt easier for the Overview of how much you actually ate.
6. Not afraid of fat
Many diet products to put on less fat and promise so slight indulgence without the guilt. However, to be able to have a comparable taste to offer, is fat, the flavor carrier, often with sugar, sweeteners and artificial flavor enhancers to be replaced.
Instead of relying on Light products, the current also in the case of Stiftung Warentest do not convince, they should be healthy fats on the meal plan.
Monounsaturated and polyunsaturated fatty acids, such as those contained in cold water fish, Avocados and nuts, can even help you lose weight.
They support the digestive power, the brain power, muscle building and General metabolic processes in the body.
Sources
- Fiche da Mata Gonçalves, R. et al. (2019:) Smartphone use while eating increases caloric ingestion, retrieved on 03.01.2020: https://www.sciencedirect.com/science/article/abs/pii/S0031938418309697#!
- Ellithorpe, M., et. al (2019): Meal‐Concurrent Media Use is Associated with Increased Dietary Intake with no Evidence of Next Meal Compensation in Free‐Living Adults, retrieved on 03.01.2020: https://onlinelibrary.wiley.com/doi/10.1002/oby.22577
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*The contribution of “Never again yo-yo effect: With these six tips you to starve without” is published by FitForFun. Contact with the executives here.