02 – It doesn’t work without a calorie deficit – But slowly!
To lose weight, you have to give the body less energy than it uses. However, this should not be done too radically. Too high a calorie deficit weakens the body and immune system. During the day one becomes tired, unfocused, and more prone to illnesses. If the calorie deficit is too high, the body also quickly draws energy from the muscles. As a result, muscles are broken down. Also, if the calorie intake is too low, the body’s need for calories decreases, and the calorie deficit decreases despite the high degree of renunciation. If the calorie intake then increases again, the body has to store significantly more energy in fat cells. The yo-yo effect occurs.
03 – Drink a lot – calorie-free and sufficient
Water is essential for many of the body’s vital functions. It boosts the metabolism and supports digestion. Also, plenty of fluids helps against feeling hungry. To lose weight healthily, you should drink 2 to 3 liters of fluids a day. You should not only drink enough but also calorie-free. Juices and sodas contain a lot of sugar and should therefore be avoided. If pure water tastes too boring for you, you can add lots of tea and fruit to your water to make it easier to lose weight.
04 – The Right Carbohydrates – Avoid Cravings
In addition to sweets, typical cereal products such as pasta and white bread also contain sugar that is readily available. These cause severe blood sugar fluctuations, which have an adverse effect on your metabolism. In addition, sharp fluctuations in blood sugar also lead to food cravings. To lose weight healthily, your carbohydrates should primarily come from fruits, vegetables, and whole grains.
05 – Plenty of fruits and vegetables – at least five servings a day
Fruits and vegetables have nutrients over nutrients and should be the main part of our diet. Even the DGE (German Nutrition Society) recommends this in its 10 rules for a wholesome diet. Vegetables in particular have the advantage that, in addition to a low energy density, they also have a high nutrient density. In other words, not only does it land more slowly on the hip and you can eat more of it, but it also provides our body with many important vitamins and nutrients that not only help us lose weight healthily but also help prevent many chronic diseases.