Lose weight healthily and quickly – the best thing to do is drop the pounds quickly. However, “10 kilos in 3 weeks” diets often only promise short-term success without paying attention to long-term health.
Our 10 tips for losing weight healthily are different. And they work. After the diet is before the diet? It is often difficult to maintain weight after a classic diet. D he lost kilos drop the yo-yo effect on victims and are more quickly on balance visible as you want.
Diets usually either reduce the intake of fats, carbohydrates, or proteins. This can also lead to a mineral or vitamin deficiency, which can be dangerous for the body.
But how can you healthily lose weight without bringing the body into deficiency and then even maintain the weight in the long term?We present the 10 most helpful tips:
Not (Necessarily) Less – But The Right Carbohydrates
Strong blood sugar fluctuations resulting in food cravings have brought high-carbohydrate diets into disrepute. Typical grain products such as pasta, pizza, and sandwiches are rich in starch foods that the blood sugar levels relatively strongly influence and leave the worry about the next meal revolving quickly. Soft drinks or fruit juices contain a lot of sugar and contribute to unfavorable metabolic situations in the body. If the hormone metabolism gets out of hand due to fluctuating blood sugar levels and inflammatory processes, one speaks in leptin or insulin resistance medicine.
Low-carb diets avoid starch and sugar-rich sources of carbohydrates, which can adversely affect the metabolism.Paleo, on the other hand, is not a low-carb diet but goes one step further. Paleo focuses on the carbohydrates from natural and unprocessed foods and the individual carbohydrate needs of each person.
With a more careful selection of foods, one often eats fewer carbohydrates and more high-fat and protein-rich meals. The combination leads to a more stable blood sugar level throughout the day, a long-lasting feeling of satiety, and the absence of frequent food cravings.
Exercise-active people often feel more comfortable with more carbohydrates in their diet and prefer to use carbohydrate-rich side dishes such as sweet potatoes, potatoes, white rice, or fruit such as apples and bananas – and can still healthily lose weight. It tends to make sense, especially in the summer months, to make the diet higher in carbohydrates than in the winter months.
While some people can lose weight with more carbohydrates in their diet, it helps others reduce their carbohydrate intake drastically. The physiological state, called ketosis, requires a low consumption of carbohydrates: less than 50 g / day. A ketogenic diet can make sense, especially in the short term, in the winter months, and with a therapeutic background, and should be carefully considered.
In addition to sugar, fruit also contains fiber (food for intestinal bacteria ) and health-promoting secondary plant substances. To lose weight healthily, you should focus on low-sugar fruits such as avocados, berries, watermelons, grapefruits, or peaches. If losing weight is the goal, sugar-rich fruits (mangoes, grapes, pineapples) should be consumed to a lesser extent.
Conclusion: Healthy weight loss also works with foods rich in carbohydrates. It just has to be “the right one.” Carbohydrates are an essential energy source, especially for active people, and provide food for intestinal bacteria in fiber—fruit instead with caution. Enjoy.
Also Read: WEIGHT LOSS TRAINING PLAN
Full Of Vegetables – Healthily Ballast For The Intestines
For us, fiber is an indigestible carbohydrate. Instead of being absorbed in the small intestine and used to generate energy, fiber reaches the large intestine and “feeds” the intestinal bacteria beneficial for us. It is now known that intestinal bacteria influence the utilization of energy (kilocalories).
We find fiber mainly in vegetables and fruits. Vegetables are therefore the “superfood” for losing weight. In addition to the thread, it contains plenty of vitamins and minerals that can support a healthy metabolism.
Many vegetables also fill the stomach and intestinal tract, which leads to a faster and longer-lasting feeling of satiety.
The more colorful the vegetables are on the plate, the better. This ensures that you have all the essential nutrients you need. Be inspired by our creative vegetable recipes.
Thus, for the intestine and the intestinal bacteria to adapt to the healthy dietary fiber, it is advisable to slowly vegetables to the diet to increase. To avoid digestive problems, the saying goes: well-chewed is half-digested.
Conclusion: A diet rich in vegetables leads to a healthier composition of the intestinal bacteria and helps with weight loss.
Fat – Does Not Make You Fat (And Helps With Healthy Weight Loss)
Fat has a worse reputation than it deserves – that is now common knowledge. Even if it contradicts logic at first: a high-fat diet can contribute to the nutritional breakdown of body fat deposits in the long term. Meals with high-quality fats, in particular, contribute to a good metabolism and a long-lasting feeling of satiety.
Coconut oil can be beneficial for losing weight. High-quality fat consists of a high proportion of so-called medium-long-chain fatty acids. These get into the body’s circulation more quickly than long-chain fatty acids and can be metabolized differently and more quickly.
Sufficient fish on the menu (at least twice a week) also ensures a good ratio of omega-3 to omega-6 fatty acids, which is essential for a healthy metabolism.
As for flavor carriers, fats and oils also give vegetables new flavor facets. The fat-soluble vitamins from vegetables also find a safe way into our bodies.
Conclusion: Do not be afraid of fat and toss your vegetables in good oil, for example, olive or coconut oil. Animal fats such as lard and tallow are also recommended – pay attention to the quality here.
Nutrients Upon Nutrients
Suppose the body is insufficiently supplied with vitamins or minerals. In that case, it will continue to crave food (although it is provided with sufficient energy) – in search of the micronutrients it urgently needs. The solution to counteract the different appetites: replace nutrient-poor foods with nutrient-rich foods.
A combination of vegetables, fruit, fish, meat, eggs, nuts, herbs and healthy fats provides the body with valuable nutrients. Even vegetarians have the possibility of using natural foods with sufficient nutrients to feed.
Cereals and legumes, on the other hand, are less recommended. Although they are nutrient-dense on the slip, anti-nutrients prevent the absorption of micronutrients and a good supply of the body. (However, fermentation and preparation can solve the problem).
Missing nutrients affect not only appetite but also hormone metabolism. For example, hypothyroidism affects the body’s energy metabolism, leads to weight gain, and inhibits losing weight. The support of the thyroid gland with sufficient nutrients (such as iron, selenium, zinc, B vitamins) may help.
Conclusion: Provide yourself with enough nutrients to lose weight healthily. The rule of thumb – most processed foods are low in nutrients, while natural foods are almost always nutrient-rich. Artificially added nutrients and supplements rarely solve problems.
Water On – Drink A Lot
A balanced water balance in the body promotes metabolism and thus also weight loss. In general, it is recommended to drink around 1.5 liters of fluid per day. For every hour of exercise, you can (depending on the intensity) plan 1 liter more. By the way, vegetables and fruits also contain a lot of water and contribute to the supply of fluids to the body. The more you eat natural foods, the less you need to drink (at least that’s our experience). Trust your feeling of thirst!
Not only the amount but also what you drink is essential. Soft drinks and fruit juices contain sugar and contribute unnecessarily to energy intake (and blood sugar fluctuations). The metabolism is best supported with water or unsweetened tea.
To stop the little hunger in between, you can get used to reaching for the water glass. To disturb the digestive processes, it is better to refrain from drinking during and after meals.
If you don’t like pure water, you can freshen it up with lemon, mint, or something similar. A special tip: morning warm water with lemon or apple cider vinegar can stimulate bowel movement and the production of digestive juices.
Conclusion: drink enough and depending on how thirsty you are—preferably water.
Snacks – A Hidden Trap
A chocolate bar flits from the desk drawer into your mouth. A bread roll for those who are hungry at the train station can also be bought quickly. These temptations stand in the way of healthy weight loss.
Even from Paleo-compliant snacks in large quantities, such as nuts, dried fruit, and honey, we advise the sugar content (due to their high energy density (nuts) love and dried fruit).
Lots of small meals can strain the digestive system, adversely affect blood sugar levels and promote general inflammation in the body.
You can get away from snacking with the following tips:
- If the next little hunger threatens to go to the fridge or grab the desk drawer: grab your jacket and go for a walk. This even gives points for the movement account at the same time.
- Try out the principle of intermittent fasting.
- Eat high-fat and high-protein meals. They keep you full for a long time.
- Occasionally replace breakfast with a Paleo Power coffee or, even better, a bone broth.
Conclusion: It is better to only eat two to three (substantial) meals a day more often than many smaller meals. Usually, significantly fewer calories are consumed unconsciously. Paleo-compliant snacks such as too much honey, nuts, and dried fruits can also hinder weight loss.
The Right Movement Is What Counts
Exercise is essential and, in addition to diet, a necessary part of losing weight healthily.
In the first phase of losing weight, it is essential not to overdo it with the sport to protect the musculoskeletal system and maintain the joy of movement. Anyone who has to force themselves to run a lap in the park quickly loses motivation. To start with, find activities that you enjoy and don’t overdo them.
Swimming or hiking is a more leisurely activity that can be managed even if you are overweight—the easiest way to increase physical activity: more exercise in everyday life.
If you are used to little exercise, step counters and fitness bracelets help you gradually approach the recommended 10,000 steps per day. After a certain point in time, you don’t want to miss out on other walks or longer laps with your dog. Once you have got used to movement again, you can get rid of the measuring stress again – and rely on the natural desire to move.
To heat the metabolism extra, dare to do strength training. The increasing muscles shape the body and use up additional energy – even when you are sitting on the sofa in peace.
Loose cardio units, even after completing strength training, can help to shed pesky pounds. Short sports units such as High-Intensity Interval Training (HIIT) fit nicely into tightly planned daily routines and help melt the last pounds.
Also, expose one-sided movement patterns in your everyday life (such as sitting ) and try to replace them.
Conclusion: Bring more movement into everyday life, reduce one-sided movement patterns. Muscles help you lose weight and can be trained, for example, with bodyweight exercises, CrossFit, or yoga.
Losing Weight While Sleeping – Possible?
You eat according to the previous tips and get enough exercise – and still, it doesn’t work out with the weight loss. Sufficient sleep is often underestimated in this context.
Many everyday situations – whether at work, at home, in relationships, or with children – can have an unfavorable effect on the stress level and thus the hormone level. The stressful situations are often real sleep robbers.
For a healthy, restful sleep, it is worth reducing some stress factors (if possible), going to bed early enough, and banning all electrical appliances from the darkened bedroom.
Conclusion: Healthy sleep is essential to achieve success in losing weight. Slim in your sleep sounds too good to be true? We claim, with good reason, that losing weight works while you sleep!
It Won’t Work Without A Calorie Deficit
The physiological laws can not easily outwit. If you want to lose weight, the body’s energy consumption must be higher than the energy consumption over a sufficiently long period.
To not go hungry, let us remember the last tips: Vegetables fill the intestines and, in addition to meals rich in fat, protein, and nutrients, give a longer-lasting feeling of satiety. This can lead to safe weight loss, especially at the beginning of a diet change.
To get rid of the last pounds, it can be helpful to keep a food diary. The goal is to get a feel for food’s energy content and expose small “stumbling blocks” in the daily menu. You will find the nutritional information for all recipes in our cookbooks. However, in the long term, it is better and healthier to forgo the concept of “counting calories” and work on attitudes towards yourself and your food.
Extra tip: burn energy and strengthen the immune system at the same time? Take a cold shower!
Conclusion: If losing weight stops, it can be helpful to determine the daily calories consumed. In general, there are no nutritional values to be counted with Paleo, but in the experience of our readers, it helps some get a feel for the proper diet at first. In the long run, counting kilocalories doesn’t make sense.
Lose Weight Healthily – With Paleo
Our last tip for healthy weight loss: take a closer look at the paleo diet.
Because Paleo offers much more than a diet – but a healthy change in the long term for the body and mind. With our delicious recipes, you can enjoy the food and lose weight without feeling hungry or feeling miserable.
Paleo is an easy and, most importantly, healthy way to lose weight.Even if the 30 days of your life will be completely upside down at first glance – it’s worth it. We are happy to help you lose weight. Support supports you with daily emails, over 40 recipes, nutrition plans, shopping lists, and lots of crucial background information
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