We summarize today the top 10 tips for losing weight: they are simple and can be implemented for anyone who wants to lose weight. A tip right away: Do not put all the weight loss tips and steps at once, because otherwise it will be too much at once and the motivation and discipline will suffer: step by step, every few days or every week, to do something new. That works best Performix SST Review.
WEIGHT LOSS TIP 1: DRINK AS MUCH AS THE BOTTLE GIVES
Drink you slim. At least 2 liters of water should be daily. Who does not like it pure, makes it tea, but without sugar! You should drink an extra liter per hour and 1-2 liters per day if the temperature is too hot.
Effect: Water fills the stomach, reduces hunger and ensures good digestion and a “smooth” metabolism.
WEIGHT LOSS TIP 2: STAIRS, BICYCLE AND FEET IN EVERYDAY LIFE
Every gear makes you lean: If you have less than 10 kilometers to work, you should always get a bike and drive to work. Even in bad weather, thanks to the poncho or rain jacket, no problem. Smaller purchases can be done on foot. And take the stairs: You should never climb a lift again, except when skiing.
Effect: 30-40 minutes of cycling a day increases calorie consumption by 300 calories. Who spends this time in the car burns only a quarter (75 kcal) of it. 20 minutes walk, z. B. during the lunch break, consumes about 100 calories and 5 minutes of stairs rise after all 40 calories. That makes 440 calories saved on a working day and over 132,000 calories per year. That’s about 19 kilograms of body fat.
WEIGHT LOSS TIP 3: LOSING WEIGHT WITHOUT CARBOHYDRATES
Many studies, and not least the success of the Slim on Sleep Diet, show it: Carbohydrates are important because our concentration and mental performance suffers from carbohydrate withdrawal. BUT: in the evening and for lunch it may be a larger portion of protein. The best way to reduce carbohydrate intake is during the day: muesli in the morning, wild rice pork with chicken at lunchtime, and herbal quark and vegetables or fish with salad in the evening.
Effect: The blood sugar level increases when we eat carbohydrates. Once the blood sugar level has risen, fat is no longer burned due to insulin secretion. The lower the carbohydrate content of a meal, the lower the blood sugar level rises and the more fat is burned after the meal.
Because we usually do not have to provide any more high-level thinking in the evening, you can keep the blood sugar level in the cellar and do without bread, pasta, rice, potatoes and sugar of any kind.
SLIMMING TIP 4: EAT FIBER
Most of us eat too little fiber. Fiber is great for digesting and long-lasting. At least 30 grams of fiber are recommended daily. The best way to get it together with the following foods:
- 3 cups of espresso: 2 g
- 1 apple: 2 g
- 100 g wholegrain bread: 8 g
- 300 g of rocket and tomato salad: 3 g
- 170 g of green beans: 5.5 g
- 50 g muesli: 4.5 g
- 1 tablespoon of flax seed: 5 g
Effect: Fiber is called indigestible carbohydrates, so only ballast, but hardly any calories. They last for a long time and ensure a constant blood sugar level.
SLIMMING TIP 5: FORGO ALCOHOL
An experiment by the US fitness journal “May’s” accompanied several women in their own weight loss methods. One of them abstained from alcohol for a month. The result: 3 kilos less. Without that she changed her diet. This result sounds like a miracle, but is quite logical:
Effect: Alcohol has many calories: 7 kcal per gram to be exact. For comparison, 1g of protein or 1g of carbs provides only 4 Kcal per gram). In addition, the alcohol promotes appetite. If you renounce wine and beer for a few weeks, it will lead to weight loss without dieting.
SLIMMING TIP 6: SPORTS
You are astonished, what? Of course, it is no secret that sports support weight loss. BUT: Did you know that people who do sports several times a week also consume more calories on the couch? It’s time to finally do sports regularly. The best way to combine exercise with endurance sports is 3 to 4 days a week.
Effect: A study of Yale University found: Even when “hanging around” athletes consume more calories, especially to generate heat in the muscles. Your body is always ready and warms up. The whole organism is trimmed in front of the TV even on athletic achievements.
SLIMMING TIP 7: LEAVE OUT SNACKS IF YOU DO NOT REALLY NEED THEM
Eating when you’re really hungry also means you do not force yourself to snack in between. Even if many dietary concepts advise, for example “to prevent hunger”. Try it with only 3 meals a day. Are you really hungry in between, so the stomach growls and the concentration decreases then eat a protein-rich snack (no sugar and starchy snacks between meals)?
Effect: Every time we eat starch or sugar, the blood sugar level rises and insulin is released. As a result, less fat is burned. Each snack brings your body off the fat burning. But if you are really hungry and your stomach growls, then eat natural yoghurt, 6-7 nuts or a boiled egg – food with little or no sugar or starch.
SLIMMING TIP 8: THE NOON-PLATE RULE
Try to fill your lunch plate with the following principle: 50% of the plate (half) should consist of vegetables, 25% (one quarter) of lean protein such as fish or chicken, and the last quarter of complex carbohydrates (wholegrain bread, brown rice, Potatoes or wholemeal pasta).
Effect: Vegetables saturate with a lot of volume for a few calories, so it is ideal to eat properly. The rule can also be transferred to the breakfast plate: 50 percent fruit, 25 percent dairy products and 25 percent complex carbohydrates such as oatmeal.
SLIMMING TIP 9: WEIGH REGULARLY
More frequent weighing is more helpful in weight loss; a recent study by the University of Minnesota has shown. Overweight obesity was observed in 3,000 people and divided into two groups: One group should weigh and lose weight daily. The other group should weigh daily and maintain weight. Result: By weighing daily, both groups decreased.
Effect: Correcting a small weight gain is easier for us than seeing three kilos more on the scale. When weighing and losing weight, you have the goal in mind repeatedly when weighing several times and can immediately “intervene” when the pointer of the scale rises. But you do not have to weigh yourself more than once a day.
SLIMMING TIP 10: ONE CHEAT DAY A WEEK
Those who diligently save calories also need epicure moments. Because who fails too much, gets after a while, almost unsustainable cravings and cravings. Then you run the risk of throwing the diet overboard and eating it unrestrained. It’s better to treat yourself to a gourmet day every week. It is best to take the Saturday or Sunday.
Effect: enjoyment must be, otherwise it comes to frustration and that does not last long. If you consciously enjoy a feast, you can also take part in a party, family or professional event during a diet and enjoy it on weekends.