10 Weight loss tips for a healthy lifestyle

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Weight Loss - Lose Weight - Healthy Diet
Weight Loss – Lose Weight – Healthy Diet

Do you want to lose weight healthily and in the long term? We have developed 10 EAT SMARTER tips to support you on the way to your feel-good weight.

Woman in oversized pants weight loss
Woman in oversized pants – Weight Loss

It is best that you follow the tips gradually and begin with the tip that is easiest for you. With time, compliance will become child’s play and you will become a complete professional when it comes to healthy weight loss.

1. No crash diets – change your diet for the long term

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best long term weight loss
good long term diets
No crash diets – good long term diets – Weight Loss

It sounds so promising: in just 4 weeks of strict discipline to the dream figure and then never again renounce. But unfortunately, this does not work. Because if you fall back into your old behavior patterns after a strict reduction diet, you will not only end up back at your initial weight, but you will even have to reckon with additional extra kilos. The reason for this is that the body if it receives too little energy over a longer period of time, switches to economy mode and shuts down the metabolism as much as possible.

But that is no reason to give up the project of desired weight, on the contrary. Only the “how” must be different: Namely, a sustainable change to a healthy diet that you can maintain throughout your life (with room for small exceptions, of course). Our 10 tips for a healthier diet can serve as a basis for this. With this, you already have the most important info at hand to make your menu balanced, fit, and delicious.

If you would like more information and help with your dietary change, we also offer various courses in the EAT SMARTER Academy that can ideally support your project.

 

2. Choose the diet that you like best

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best keto meal replacement shake
best keto meal plan – Weight Loss

Whether interval fasting, low-carb or ketogenic diet, there are countless ways to lose weight. And they all work – or not. Because in the end, that remains an individual question. One thing above all is crucial: What do you find so easy that you can keep it up permanently, possibly (in a weakened form) for the rest of your life? Some people love noodles and potatoes so much that they prefer to limit the fat content of their diet, while others do it the other way around. Both can be successful with your method if it fits your own life, needs, and also your body.

Those who want to lose a lot of weight often start with a relatively strict variant, such as the ketogenic diet or a formula diet with shakes. This can be useful to create a kick-off because seeing the pounds fall quickly motivates you to continue. However, it is important that healthy eating behavior is also learned and that the step into a long-term feasible form of nutrition is successful.

A mix of different methods, such as a combo of keto and interval fasting, can also be very effective. Or you can set your own rules for your diet. Our 10 tips for healthier eating can serve as a guide.

 

3. Gradually replace bad habits with good ones

Gradually replace bad habits with good ones - Weight Loss nice onestar one
Gradually replace bad habits with good ones – Weight Loss

Once we’ve made the decision that we want to change something, we tend to throw everything overboard at once. The problem: This radical program is so different from our habits that we can’t keep it up for long. If we break in, we think we have failed. We fall into old patterns and the chance that we’ll try again shrinks.

Our brain loves habits because they actually make our lives much easier. We don’t have to expend energy deciding on something that we just do all the time. Once we’ve established such a routine, it feels difficult to break it. But it can be done! By establishing new good habits that replace old unfavorable ones. The formula for success is to take small steps toward your goal.

For example, from our 10 tips for a healthier diet, pick one that would be comparatively easy for you and change only that one at first, while keeping everything else the same. Do you perhaps not need the daily glass of vino at all and could easily do without it? Or would you perhaps enjoy the wine even more if you only poured yourself some once a week?

Instead of learning a completely new behavior in one fell swoop, changes can also be fluid. For example, gradually dilute sweet juices more and more with water until you only need a splash of it. Or by gradually reducing the amount of sugar in your coffee so that your taste buds simply get used to less sweetness.

Keep in mind that relearning habits takes time. Only after a month or two will the newly learned become routine. Give yourself this time. Once you have established a desired behavior so securely that you no longer have to think about it, and it may even give you pleasure and joy, then it’s time to move on to the next building site.

Always remember: you didn’t accumulate those unwelcome extra pounds overnight – just as you won’t get slim again overnight. Healthy weight loss takes time, but what you achieve in the process stays. And it’s not just your silhouette that benefits from the changes, but your overall health. You will notice it!

 

4. A calorie deficit is essential – but you do not need to count

Calorie deficit is essential - but you do not need to count - Weight Loss
A calorie deficit is essential – but you do not need to count – Weight Loss

If we consume more energy than we burn, our weight increases. If, on the other hand, the energy intake is less than the energy consumption, the kilos disappear. This physical equation is true, there’s nothing to shake about it. What we must not forget, however, is that the body is not a slide rule: The body is not a slide rule that works according to simple mathematical formulas, nor is it a car that needs only one fuel and burns it almost completely.

Read also: What is my daily calorie requirement?

Calories in, and calories out don’t work because we don’t apply them in everyday life. We overestimate our consumption; we underestimate our intake. The information on packaged products is only average values, and the actual calorie content varies by up to ten percent. And in the body itself, foods are utilized differently. One person may be able to digest whole grain products almost completely because he has the right intestinal bacteria for it, while for someone else, the grains migrate out again, almost unutilized. It is impossible to consider all disturbing factors in everyday life in such a way that our calorie calculation works out in the long run. Anyone who wants to lose weight should therefore eat in such a way that they create a calorie deficit without having to calculate.

And how does that work? The answer lies in the choice of food. It does not matter whether we take in 100 kilocalories from gummy bears or from broccoli. Because these two foods have completely different effects on the body. Not only does the blood sugar level rise after these two candidates are completely different, but not only the volume of servings with the same energy content is hardly comparable, but especially the amount of useful substances that the food brings per kilocalorie makes the crucial difference.

Therefore, choose foods according to their benefits for your nutritional goals and your body. Our 10 tips for a healthier diet offer you a good orientation on evaluation.

 

5. Do not set prohibitions, Perceive your needs

Refusing your best friend’s homemade cake, even though you’d love to eat it, foregoing any sweet tooth, even though you’re a self-confessed chocoholic, foregoing the French fries at the outdoor swimming pool, which taste just wonderful sitting wet in the blazing sun – it’s no wonder that the thought of this makes you immediately lose your desire to tackle your desired weight. But the good news is: you don’t have to do without these things. It’s not the occasional exceptions that make us gain weight – it’s what we do every day without thinking.

Not only do bans have the disadvantage of making it harder for us to keep up and can make us feel left out in social situations, but they also increase the appeal of the supposedly evil foods. If we are absolutely not allowed to eat the chocolate, even though we would like to, then at worst our thoughts circle around it again and again or only around it. Eventually, we cave in and secretly stuff the bar down our throats with a guilty conscience.

Instead, focus on establishing good habits, eating healthy foods, and becoming full and satisfied in the process.

 

Pay attention to long meal breaks, and avoid frequent snacking - Weight Loss
Pay attention to long meal breaks, and avoid frequent snacking – Weight Loss

Every time we eat something, our blood sugar rises afterward (to varying degrees depending on the food). In order to channel the energy carrier from the blood into the cells, the body secretes insulin. The hormone ensures that the sugar can get inside, where it is either burned or stored. Since sugar is our cells’ preferred source of energy, they stop burning fat whenever insulin is present in the blood. This is a perfectly normal physiological process, as long as there are sufficiently long pauses between our meals for insulin levels to drop again.

It becomes problematic when we snack constantly (and the wrong things) and the blood glucose level peaks again and again. Then insulin is constantly floating around in the blood. This not only stops fat burning quasi permanently and promotes weight gain. The cells also become increasingly insensitive to insulin, the pancreas has to produce more and more of it and is in danger of becoming exhausted. – we are well on the way to developing insulin resistance and thus a preliminary stage of diabetes.

Therefore, the goal should be to get used to two to three meals a day with at least a 4-hour break in between and to snack only in exceptional cases. Especially overnight, the time without food should be at least 12 hours.

This is because abstaining from food has other positive effects: Our cells start their natural cleaning and repair program, autophagy. Damaged cell components, deposits, and pathogens are disposed of or recycled so that the function of the smallest body units is maintained. The risk of numerous diseases can thus be reduced.

Since autophagy only occurs when fasting for 12 to 16 hours, it makes sense to keep the overnight eating break as long as possible. There is also a term for this: interval fasting.

 

7. Snack consciously, preferably after a major meal.

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food to pack for a road trip, preferably after a major meal - Weight Loss
Snack consciously, Preferably after a major meal -Costco finger foods

Do you want to quickly snack on a cookie on your way to the kitchen or enjoy a piece of chocolate just before bedtime? Even if the plate with the pastries looks delicious, you should rather refrain from snacking in between. Because every time we eat something, even if it’s just a little something, our blood sugar level goes up, our body releases insulin, and our fat burning stops (see tip no. 6). By the way, this also applies to the cappuccino or latte that is supposed to save you over a long afternoon.

Of course, you don’t have to do without sweets altogether. Forbidding sweets increases the risk of annoying cravings. If you do snack, it’s best to do so directly after your main meal. This not only prevents your blood sugar from rising between meals but also reduces the blood sugar response to the sweet snack due to the food you have eaten beforehand. Lunch is best for this, as the pancreas usually works better earlier in the day and you don’t interfere with fat burning during the night by snacking.

If you want to have a piece of cake with your coffee, try to enjoy it consciously and not eat it in a hurry. This will only lead to you gulping down the treat, not chewing properly, and not really noticing the sensory impressions at all. You will be surprised how little sweetness you will be satisfied with if you smell, taste, and enjoy the small exceptions with all your attention and completely in peace.

 

8. Eat your fill and slim down with the “plate division”.

To make your meals easy without weighing or calculating and still ensure that you have enough satisfying protein and vegetables, you can use our plate division as a guide – the model for your perfect plate.

Half of your plate (50 percent) should be filled with seasonal vegetables, and the more colorful and varied, the better. This way, you benefit from a wide range of different vitamins, minerals, and phytochemicals. In addition, the crunchy fresh produce brings a lot of volumes but little energy and therefore forms an optimal stomach filler.

Eat your fill and slim down with the "plate division" dmv black platesdmv special plates
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Eat your fill and slim down with the “dmv special plates ” – Weight Loss

A little more than a quarter of the plate (30-40 percent) belongs to a protein-rich component. Legumes, quinoa, nuts and seeds, mushrooms, tofu, fish, organic eggs, and dairy products, supplemented as needed by an occasional small amount of organic meat, are good options. In general, plant-based protein sources score high with more healthy accompanying substances, while animal-based ones can be utilized more completely by the body. Variety and combinations are therefore important here as well.

A little less than a quarter (10-20 percent) is supplemented with complex carbohydrates, depending on how much you exercise. This includes whole grains and products made from them, but also legumes and (sweet) potatoes. To lose weight more effectively, you can also omit carbohydrates if necessary.

A portion of healthy fat, such as olive, linseed (use cold!), or rapeseed oil, as well as spices and herbs, complete the perfect plate. The fat can also come from naturally fatty foods: For example, salmon, mackerel, herring, nuts and seeds, olives, cheese, and even organic meats fall into this category. If you cut back on carbohydrates, you don’t need to worry as much about the good fats – then it’s quite normal that most of the energy you consume comes from fat because vegetables provide hardly any.

You don’t need a scale for this classification; the appropriate portion sizes can be easily measured by hand. We recommend two handfuls for vegetables and about one handful each for the carbohydrate- and protein-rich components. If you are active in sports or have a very active daily routine, you can help yourself to a little more carbohydrates.

 

9. Move Whenever Possible

Train and exercise - weight loss - lose weight
Move Whenever Possible – Weight loss – Lose weight

Losing weight is usually not achieved through training alone; nutrition plays a more important role. Nevertheless, exercise is an important support on the way to the desired weight. The calories burned through activity are less decisive for this, but there are plenty of other benefits: On the one hand, the metabolism is revved up – the increased energy burned during exercise continues for several hours afterward. On the other hand, valuable muscle mass is protected from degradation and even new muscle is built up. Since muscles use more energy than most other body tissues even at complete rest, the more of them you have, the easier it is for you to lose weight.

Intense training has a great effect, but it is not absolutely necessary. Don’t drive yourself crazy because you don’t want to be lifting weights or pedaling away on the treadmill. Find a sport or exercise option that you enjoy and can incorporate into your daily routine on a regular basis. Swimming, walking, cycling, ice skating – these are all activities that are easy on the joints and suitable for beginners. But maybe you prefer rowing, tennis, yoga or dancing? The possibilities are almost endless.

You can also incorporate more movement into your everyday life with a few tricks and small changes. For example, avoid escalators and elevators and take the stairs instead. Get off the bus one stop earlier and walk the rest of the way, walk to work or ride your bike. A good goal is to walk about the 10,000 steps a day recommended by the World Health Organization. What are you waiting for?

 

10. Make sure to get enough sleep and relax.

chili sleep - Weight Loss - Lose Weight
chili sleep / Sleep well – Weight Loss – Lose Weight

Slim in your sleep? Unfortunately, it’s not that simple. But conversely, lack of sleep can promote obesity and make it more difficult to lose weight. This is not only because less sleep gives you more time to eat. The metabolism as well as the hormone balance can also suffer from short nights.

The individual need for sleep varies from person to person. The general recommendation for adults is six to eight hours per night. You should pay particular attention to this if you want to lose kilos so that the lack of sleep does not unnecessarily complicate this project for you.

Stress can also be a figure killer, especially if the load is persistently high. Because if you feel permanently stressed, you secrete cortisol, a hormone that simultaneously inhibits fat burning and promotes the storage of new reserves. This in turn leads to obesity or difficulties in losing weight.

Reducing stress levels in everyday life is always not easy. The good news is that you can learn to deal with stress better so that it doesn’t affect you as much, both mentally and physically. To do this, incorporate small relaxation exercises into your daily routines, which will thus also indirectly support weight loss.

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