15 – Cook yourself – fresh and varied
Cooking takes time, but it creates a good overview of your own food. The goal of the manufacturers of ready-made meals is good taste, and this usually works easier and cheaper with unhealthy ingredients, which later appear on the list of ingredients in puzzling names. If you cook yourself, you have your diet in your own hands and know what you are eating. In order to lose weight healthily, a varied and balanced diet is particularly important. Studies show that the consumption of ready meals is linked to obesity. Cooking yourself creates opportunities for diversity and helps you lose weight in a healthy way. Enjoy the variety of foods and supplement your diet with important fiber from vegetables and/or proteins from legumes, eggs, or even lean meat as required.
Also Check: 5 Ways to Take Care of Your Eyes every day
16 – Longer overnight meal breaks
If you feel comfortable with two balanced meals a day, you have the option of placing both meals in such a way that it is best to take a break of 14 to 18 hours overnight. This is exactly the amount of time that the body needs without food to switch from burning glycogen (burning sugar) to metabolizing fat. With this basic concept of intermittent fasting and a balanced diet, healthy weight loss becomes much easier.
17 – Routines and habits
Routines simplify the new changes in your everyday life and over time let them become habits. One thinks less about established routines and habits. They provide security and over time can replace bad habits and thus enrich life. In order to lose weight in a healthy and sustainable way, you should plan new routines in advance and above all specifically. Bring fixed structures into the times and sequences of meals and the exercise program and be patient. Habits do not arise overnight, but once they are established in everyday life, healthy weight loss is much easier.
18 – Avoid food cravings
Sooner or later everyone gets them. During food cravings, the head and body crave sugar and unhealthy food suddenly becomes particularly attractive again. Give yourself some time during a food cravings attack. Most of the time these fade away. If there is no other option, you should choose a healthy alternative instead of chocolate. Fruits and fruits are particularly good for snacking.
19 – lose weight healthily with diet shakes
No weight loss attempt will work without a calorie deficit. If you find it easy to eat little, congratulations! But then you should pay even more attention to your nutrients. Homemade smoothies and shakes help to achieve a more balanced diet with reduced food intake thanks to their high density of nutrients and vitamins. Green smoothies in particular are particularly healthy. But you’d better do this yourself, as there are currently no specifications in Germany regarding ingredients and fruit content for the manufacturers of smoothies.
20 – Avoid Stress – Relax
Losing weight healthily is much easier when you are balanced. You react more emotionally to stress and mental strain. Positive routines are at risk and there is a risk of food cravings. Take time to yourself regularly to clear your head. Stress cannot be avoided in life, but if you are balanced, stress does not throw you off course so easily. Whatever helps you find balance, do it.
The most famous diets at a glance
Diets are plentiful and any diet promises the best results for weight loss. Here you will find an overview of the most popular diets:
Low-carb diet: The low-carb diet has been one of the most popular diets since the early 2000s. As the name suggests, the basic principle of the diet is to avoid carbohydrates. Only 150 grams of them may be consumed per day. Bread and pasta are almost completely eliminated from the diet and are replaced by fat and protein.
Low-fat diet: Fat is the nutrient with the highest energy density. Therefore, high-fat foods are greatly reduced in the low-fat diet. A maximum of 30 to 60 grams of fat should be consumed per day. The low-fat diet is now considered to be less up-to-date because, according to current knowledge, high fat consumption is generally considered to be questionable. Fats play an important role in the body as they control important body functions. In order to lose weight in a healthy way, in addition to reducing fat, the composition of the food is also crucial. This should be predominantly vegetables.
Paleo Diet: The idea behind the Paleo Diet is to eat largely like the Stone Age people. In other words, without grains, legumes, and dairy products. In addition to losing weight, a healthy diet is the main focus of the Paleo Diet. Whether a diet should be based on the theory of evolution is questionable, however, since today’s man and his diet cannot be compared one-to-one with the Stone Age man. The assumption that the genetic makeup of modern humans would not differ from that of Stone Age humans is also controversial.
Glyx diet: In the Glyx diet, foods are based on the glycemic index. This divides the food according to its effect on the insulin release. Foods with a low value and therefore also a low insulin response are preferred in the diet. The Glyx Diet offers ease of use through easy food evaluation and also a solid foundation for healthy weight loss. The disadvantage of the Glyx diet, however, is the concentration on a single value. Some foods deviate from the general recommendations of the DGE. The evaluation of fruit and vegetables according to the glycemic index should even be viewed rather critically.
Protein diet: As the name suggests, the protein diet focuses on protein. Carbohydrates in the form of pasta, bread, or potatoes are largely avoided. They are replaced by proteins. In contrast to the low-carb diet, fats are only allowed to a limited extent. The mechanism for losing weight is the same. The supply of glucose is reduced and the body gets its energy from fat metabolism. The protein diet is also a good basis for healthy weight loss. However, high protein consumption often exceeds the recommendations of the DGE many times over. This is to be viewed critically, especially over a longer period of time, as the kidneys have to compensate for a high load in the protein diet.
Conclusion for healthy weight loss
There are many diets that can help you lose weight. The reasons why the body metabolizes and breaks down fat, however, are always the same. Some are healthier for the body and some are less. With an understanding of yourself and a balanced diet, as well as sufficient exercise, you can lose weight sustainably and, above all, healthily without giving up.