Healthy ways to lose weight
Healthy ways to lose weight
Vegetables and whole grains – healthy ballast for the intestines
Dietary fibers not only fill you up earlier due to a lower energy density, but also play an important role in your intestines and metabolism. In order to lose weight in a healthy way, you should make sure that you also eat high-fiber foods such as whole grain products, vegetables, legumes, potatoes, nuts or seeds.
Fish & Meat – Low in fat, unprocessed and in moderation
According to the DGE, fish and meat should not be missing from a balanced diet, but should be consumed in moderation. Make sure that fish and meat are as unprocessed as possible and are only consumed once or twice a week. In the meantime, some studies have shown that there is a clear connection between high meat consumption (including unprocessed meat) and diseases such as cardiovascular diseases and cancer. In order to lose weight healthily, you should use fish and meat that are as low in fat as possible.
Milk and dairy products – regular and low-fat
In order to lose weight healthily, the diet should be balanced and varied. Dairy products should not be missing either. They contain protein, fat and important building blocks for our body. Unlike meat, dairy products should be eaten more regularly. Yoghurt, milk and cheese should preferably be eaten in the low-fat version if consumed daily.
Healthy Fats – Vegetables and fish
Fats get a bad rap, even though they play an important role in your body. Although it has a significantly higher energy density than carbohydrates and proteins and should therefore not be consumed too much, especially when losing weight, essential fatty acids in particular fulfill important bodily functions. The fat composition of foods is complex. For a balanced diet and a healthier way to lose weight, the main sources of fat should be more vegetable and fish. In addition, make sure that the food is low-fat and prefer steaming to frying, for example.
Give up sweets
It’s no secret that you should avoid sweets if you want to lose weight in a healthy way. However, sugar is also hidden in many processed products. It’s not always easy to tell, as the food industry has come up with all sorts of different names for “sugar”. Make sure to cook with as fresh and little processed food as possible. You should also replace sweet and unhealthy snacks with healthy ones. How about apple slices instead of the chocolate?
Eat in peace and dose
If you swallow the food too quickly, you run the risk of eating beyond the feeling of satiety. It takes about 15 to 20 minutes for the brain to start signaling satiety. Extensive chewing is also an important process for digestion. 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 moderately and stop when you are full. Two meals a day can be quite sufficient if they are balanced and the macronutrient distribution is covered. So eat less, but eat a variety of foods to lose weight healthily.
Movement – Good for metabolism and psyche
You can lose weight without exercising, but if you want to lose weight in a healthy way, exercise and regular training have some advantages. Strength training, for example, increases your muscles and increases your basal metabolic rate. In other words, you also burn more calories when you don’t exercise. Everyday exercise also boosts the metabolism, which is why no opportunity for exercise should be missed. Endurance training is in turn an excellent way to burn additional calories and also has a beneficial effect on well-being and the psyche. Variation also makes for more fun, so instead of jogging you can also use a skipping rope or a hula hoop (DISPLAY) for your endurance training. Make sure that you don’t overdo it at the beginning so that you can keep enjoying the movement and develop important routines better. Routines make it easier for you to lose weight healthily in the long run.
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