How to lose weight in a healthy way

In addition, plenty of fluids also help against the feeling of hunger. In order to lose weight in a healthy way, you should drink 2 to 3 liters of liquid a day.

7 Steps to Lose Weight & Keep It Off For Good (2022) | Joanna Soh

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How to lose weight in a healthy way

Losing weight starts in the mind – motivation to lose weight

Losing weight is primarily a matter of the mind and that is why you should be able to motivate yourself when losing weight. Set yourself several small goals. These are easier to achieve and thus strengthen the ego on the way to the desired weight. Also, think positive and have fun while losing weight. Relapses from food cravings and missed workouts happen to everyone. Don’t let that demotivate you and instead be happy about what you have already achieved and that you have decided to do something good for your body by losing weight in a healthy way. Celebrate the small victories and reward yourself. Go shopping or a spa weekend. You deserve it. Even after small successes.

It doesn’t work without a calorie deficit – but slowly!

In order to lose weight, you have to give your 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. You become tired during the day, lose concentration and are more prone to illness. If the calorie deficit is too high, the body also takes fast energy from the muscles. As a result, muscles are broken down. In addition, if the calorie intake is too low, the body’s calorie requirement also decreases and the calorie deficit becomes smaller 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 kicks in.

Drink a lot – calorie-free and sufficient

Water is essential for many vital body functions. It boosts metabolism and supports digestion. In addition, plenty of fluids also help against the feeling of hunger. In order to lose weight in a healthy way, you should drink 2 to 3 liters of liquid a day. By the way, you should not only drink enough, but also calorie-free. Juices and lemonades contain a lot of sugar and should therefore be avoided. If pure water tastes too boring for you, you can add fruit to your water in addition to lots of tea to make it easier to lose weight. A large water bottle (DISPLAY) is helpful in keeping track of the amount of water drunk during the day.

The right carbohydrates – avoid cravings

In addition to sweets, typical cereal products such as pasta and white bread also contain readily available sugars. These cause strong blood sugar fluctuations, which have an unfavorable effect on your metabolism. In addition, strong fluctuations in blood sugar also result in food cravings. To lose weight healthily, your carbohydrates should come primarily from fruits, vegetables, and whole grains.

Plenty of fruit and vegetables – at least five servings a day

Fruits and vegetables have nutrients upon nutrients and should be the main part of our diet. This is even recommended by the DGE (German Society for Nutrition) in their 10 rules for a wholesome diet. Vegetables in particular have the advantage that, in addition to having a low energy density, they also have a high nutrient density. In other words, not only does it land on your hips more slowly and you can eat more of it, it also provides our body with many important vitamins and nutrients that not only help to lose weight in a healthy way, but also help prevent many chronic diseases.

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