11 – Eat in peace and quiet
Whoever gulps down the food too quickly runs the risk of eating beyond the feeling of fullness. It takes about 15 to 20 minutes for the brain to start signaling satiety. Heavy chewing is also an important digestive process. Well-chewed food makes it much easier for your body to process the nutrients it contains. It also reduces the likelihood of digestive problems. Also, eat doses and stop when you are full. Two meals a day can be sufficient if they are balanced and the macronutrient distribution is covered. So eat less, but more diverse in order to lose weight healthily.
12 – Exercise – good for metabolism and psyche
You can lose weight without exercise, but if you want to lose weight healthily, exercise and regular training have some advantages. For example, strength training increases your muscles and increases your basal metabolic rate. In other words, you burn more calories when you are not exercising. Everyday exercise also boosts the metabolism, which is why no opportunity for exercise should be missed. Endurance training, in turn, is an excellent way to burn additional calories and also has a beneficial effect on wellbeing and the psyche. Make sure that you do not overdo it at the beginning so that you can enjoy the movement and develop important routines better. Routines make it easier for you to lose weight healthily in the long run.
13 – losing weight while sleeping – possible?
Another tip for healthy weight loss is getting enough sleep. “Lean in your sleep” sounds too good to be true, but sleep itself actually has several advantages that positively support weight loss. Those who have had a good rest are more concentrated and more balanced. This makes you react more rationally and less emotionally. The willingness to be active increases and the fight against food cravings becomes easier. In addition, during restless sleep and lack of sleep, the body increasingly produces the appetite-stimulating hormone ghrelin , which makes it even more difficult to lose weight.
14 – Intuitive Eating – The Right Measure and the Right Foods
An important step towards healthy weight loss is to be mindful of your own eating habits. Feel your feeling of fullness and question your portions and meals. Often times, people eat past fullness because it tastes so good. If you have cravings, give yourself some time before reaching for the chocolate and question your habits. Is the chocolate really that important after a meal, or does the meal work without dessert? Perhaps there are also healthy alternatives to dessert or snacks, if there is no other way? Fruits and fruits contain plenty of sugar, but also many vitamins and nutrients. Reaching for the apple is a step in the right direction.