Wait for fat? A kilo of weight loss per week? Five small meals instead of three big ones?
All wrong! Nutrition science has learned about weight loss.
Magic Agent Soup
Soups are number one when it comes to losing weight. Various experiments have shown that they can reduce hunger: With a soup as an appetizer and a subsequent main meal, you take in about a fifth less food and calories.
Another experiment proves that a single-food dish, to which a glass of water is drunk, does not saturate as well as the same ingredients puree into a soup. Apparently, a soup lingers longer in the stomach. If there is still some meat or fish in it, the satiety continues even longer - responsible is a hormone release after protein consumption.
Tip: eat meat soup with plenty of vegetables until you are full. Or start your meals with a vegetable soup.
Breakfast Does Not Have To Be
If you are not hungry in the morning, do not go to breakfast. The resulting saved calories are no longer obtained during the day, which supports weight loss.
However, if you are completely inedible without breakfast, you should choose one that will last as long as possible.
Tip: No breakfast or a sustainable as scrambled eggs with ham, tomatoes, cucumbers and some salmon. For the lunch may be a bit more modest.
Two To Three Meals Are Better Than Five
Anyone who feeds constantly has an elevated insulin level. Only when it drops, the body can tap fat deposits. Regular breaks between meals relieve the organism. Omit meals boosts fat metabolism.
Who is figure-conscious, should, therefore, eat two to three times a day. It is important that you get really full, so take a lot of protein, dietary fibers, and food volume.
Tip: Pause between meals for at least four to five hours.
Belt Instead Of Libra
The balance is a bad instrument for judging the figure. It is better to measure the waist circumference. Women with a waist circumference over 80 centimeters and men over 94 centimeters have a demonstrably increased risk of developing diabetes type II or cardiovascular disease.
It is important to know that one kilogram of fat is three times as bulky as one kilogram of muscle. So if you eat less and at the same time do more sports, you may not see the result of the changed way of life on the scales, but you can tighten your belt noticeably.
One thing is certain: Losing weight requires not only a change in diet but also more exercise. Today, in addition to endurance training, strength training is also recommended. This increases the body's calorie conversion.
Tip: Measure your weight loss on your favorite jeans. When it starts to sit more loosely, you are on the right track. Ideally, you will not eat for two hours after exercise to keep the fat burning going on undisturbed.
6 Tips On How To Move Successfully
It has to be fun: you should choose a sport that is not only compulsory but also fun.
Achieving achievable goals: Whoever undertakes too much does not hold on - and perhaps even harms his body.
Exercise in everyday life: go to work by bike, get off at a tram stop earlier, always use the stairs.
Create starting aids: prepare the running shoes the evening before, arrange to go for a walk, develop rituals.
Make a plan: record in writing why, how and when you want to move.
Enjoy success: It's a great feeling to sign up for a mass sports event and celebrate the step over the finish line.
Eat Hot And Go In The Cold
The capsaicin in hot spices boosts the metabolism; the energy consumption is up to a quarter higher for about three hours than if you had eaten the same meal without pepper.
Those who work up a sweat through sharpness will demonstrably burn fatter. But even those who freeze are losing weight faster: brown fat cells are becoming active. They burn fat deposits and turn them into heat.
Tip: Eat as sharply as possible. Take a walk outside when cold and reduce the temperature of your home.
Sufficient Sleep Makes You Slim
If you sleep badly and not enough, you will be rather fat. Sleep deprivation and dysfunctions bring the hormone system out of kilter - too little satiety hormone leptin, but at the same time, too much ghrelin is released, which makes you hungry.
The fat burning is stimulated too little, however, too much of the stress hormones adrenaline and cortisol are released, which lead to more stomach fat.
It is also worthwhile to reduce stress. The stress hormone cortisol leads to overeating because it was already distributed as a distress signal in primitive man when there was too little food.
Tip: If you want to stay slim or lose weight, you should treat yourself to healthy, restorative sleep for seven to eight hours. With endurance sports and relaxation exercises, the release of thickening stress hormones can be slowed down.
Milk And Milk Products
Fat is an important flavor carrier. Therefore, full-fat milk and dairy products taste better than skimmed milk & Co. However, the calorie difference is low: a glass of whole milk has just 20 calories more than a glass of skimmed milk. Apple juice is a calorie bomb by comparison!
Milk is one of the best calcium suppliers. Studies suggest that eating plenty of calcium at mealtime boosts fat burning right after a meal, maybe even for the rest of the day.
In addition, Australian researchers concluded that using a calcium-rich diet resulted in greater heat output: higher calcium intake resulted in a doubled fat burning rate. It seems to go especially the belly fat on the collar.
Other substances in the milk also appear to have a fat burning effect, for example, the amino acid leucine, natural ACE inhibitors, and linoleic acid CLA.
A new study showed that women who drink a lot of milk have a much slimmer waist than non-dairy women. New studies from China and the US show that those with the highest leucine use have the lowest weight.
Tip: If you consume three to four servings of milk and dairy products daily, you will benefit optimally. There is also a large selection of suitable dairy products for people with lactose intolerance.
Protein Is Better Than Satiety Supplements
Protein in fish, meat, eggs, legumes or nuts is the best satiety. Various studies show that one is less hungry after a high-protein meal, eating less in the following meal and consuming fewer calories.
The utilization of proteins is an energy-consuming process. The body temperature rises, sweating is announced. This does not happen after consuming fats and carbohydrates.
The stimulation of the metabolism leads to an additional consumption of 40 to 80 calories per day.
Proteins are also important in preventing the body from losing muscle during a diet. The amino acid leucine seems to play a special role. It is abundant in tuna, salmon, beef fillet, milk and dairy products, as well as peanuts.
So-called satiety side dishes such as rice, pasta or bread, however, contain mainly carbohydrates. These cause hunger because they lead to an insulin secretion and thereby to a decrease of the blood sugar level to a value below the starting value. At the same time, insulin inhibits fat loss in the musculature and promotes fat storage in the tissue. It is no coincidence that pigs are fattened with carbohydrates.
Tip: eat at least once a day meat, fish, eggs or tofu and next to three to four servings of milk and dairy products. Do you lean towards the belly neck? Do you move too little? Then you eat fewer carbohydrates.
Weight Loss: To Lose Four Kilos - A Big Achievement
Which weight loss is realistic? The results of various studies are sobering. On average, women lose just two kilos in one year, men four. If you can do more, you will have above-average success. It is important and difficult to keep the weight permanently lower.
After all, even a weight loss of two to four kilos leads to a reduced insulin resistance and an improved metabolism, ie: lower risk of diabetes and heart attack.
Tip: Every kilo less is a great success. Pat on the shoulder and lower expectations.