Introduction
With the recent phenomenon of diets that promote quick and easy weight loss, many people have found themselves in a state of confusion when it comes to which program may be best for them. The truth is that all of these programs offer different benefits and drawbacks, and it's essential to educate oneself on each one before making a decision.
If you were to look up how to lose weight fast, you would find hundreds of fad diets that promise results with little work. However, the only way to get the desired results is by making healthy lifestyle changes and exercising regularly. But what does this really mean? Does it mean eating kale for breakfast, lunch, and dinner? Or does it mean trying your hand at CrossFit for the first time? Find out in this article as we take a closer look at 6 tips for how to lose weight fast - no gimmicks or scams needed!
Am I underweight or overweight?
With the body mass index (BMI) you can see where you are. And this is the calculation:
BMI = body weight (kg) divided by height squared ((m) 2 ).
BMI values below 18.5 kg/m2 are underweight, pronounced underweight is 17.5 kg/m2 or lower. A BMI between 18.5 and 25 kg/m 2 indicates a normal weight. Values above 30 kg/m 2 correspond to being overweight. Higher numbers are consistent with obesity. Just try the body mass index calculator in the right column above.
Cooking doesn't have to be complicated. With the right recipes, a delicious and healthy dish can be prepared with just a few ingredients in a short time.
Some supplies are fine, too: Frozen vegetables, pre-cut vegetables, and canned tomatoes can be a big help and are free of unwanted additives.
Try to have 3 balanced main meals. If necessary, you can supplement this with 1-2 healthy snacks or between meals.
To balance the meal, the plate model has proven useful. For the plate model, at least half of the plate should be made up of vegetables. Here you can access your heart's content. Vegetables are healthy in all forms and variations. Raw, boiled, grilled, steamed, from the oven, or in the form of soup.
About ¼ of the plate should consist of a starchy side dish such as B. bread, crispbread,
Pasta, rice, or polenta. Choose whole grains whenever possible. Whole grain products provide valuable dietary fiber and keep you full for a long time.
The remaining quarter of the plate should be a source of protein. Meat, fish, dairy products, eggs, tofu, and legumes such as lentils, peas, and beans are good sources of protein
Avoid snacks and in-between meals as much as possible. However, if you tend to get cravings between meals, it makes sense to have healthy snacks on hand. In this way, reaching for the chocolate bar can be avoided in many cases.
Fruit, some raw vegetables, or a few nuts are good snacks. They are healthy and can counteract cravings.
Fruit yogurt not only contains fructose from the fruit but also added sugar.
Dried fruit: Because fruit is mostly water, dried fruit contains many times more sugar than fresh fruit.
Fruit juice can contain as much sugar as Coca-Cola. A glass of orange juice contains about 5 oranges. You will hardly be able to eat that much fruit at once.
In principle, instant cocoa, milk coffee, and iced coffee only consist of sugar.
However, you have to keep in mind that light products also make you less full. That means you're only theoretically saving calories.
Since fat has more calories than sugar, it is usually replaced with sugar. This is also the case with low-fat light yogurt, which often has less than half the calories of full-fat yogurt. However, if this encourages hunger for chocolate, there is a high risk that you will end up consuming even more calories.
Sweeteners and sugar substitutes are often used in light products.
Although sweeteners are calorie-free, they increase the appetite for sweets and have an unfavorable effect on intestinal flora. A good example of this is Diet Coke.
If there's a day when you don't have time to cook, cook some more ahead of time and freeze food if necessary. By planning balanced meals that are filling, you can prevent cravings and unhealthy snacks.
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1. Cooking fresh instead of ready-made products
There is one simple basic rule that makes a very big difference when it comes to eating healthy and losing weight. Whenever possible, try to cook with fresh ingredients. Because fast food and ready meals almost always contain many unfavorable ingredients that can hinder your weight loss process. These include, for example, added sugar, white flour, and unhealthy fats.Cooking doesn't have to be complicated. With the right recipes, a delicious and healthy dish can be prepared with just a few ingredients in a short time.
Some supplies are fine, too: Frozen vegetables, pre-cut vegetables, and canned tomatoes can be a big help and are free of unwanted additives.
2. Eat enough protein, fiber, and healthy fats
Try to make your meals as balanced as possible. While a raw vegetable salad is low in calories and healthy, it doesn't provide everything your body needs and typically doesn't keep you full for long. There is a high probability that you will be hungry again shortly after eating.Try to have 3 balanced main meals. If necessary, you can supplement this with 1-2 healthy snacks or between meals.
To balance the meal, the plate model has proven useful. For the plate model, at least half of the plate should be made up of vegetables. Here you can access your heart's content. Vegetables are healthy in all forms and variations. Raw, boiled, grilled, steamed, from the oven, or in the form of soup.
About ¼ of the plate should consist of a starchy side dish such as B. bread, crispbread,
Pasta, rice, or polenta. Choose whole grains whenever possible. Whole grain products provide valuable dietary fiber and keep you full for a long time.
The remaining quarter of the plate should be a source of protein. Meat, fish, dairy products, eggs, tofu, and legumes such as lentils, peas, and beans are good sources of protein
3. Have healthy snacks on hand
Avoid snacks and in-between meals as much as possible. However, if you tend to get cravings between meals, it makes sense to have healthy snacks on hand. In this way, reaching for the chocolate bar can be avoided in many cases.
Fruit, some raw vegetables, or a few nuts are good snacks. They are healthy and can counteract cravings.
==> Click Here To Download Your Free Keto Meal Recipes
Too much sugar is unhealthy and can thwart the weight loss process. This isn't just about the calories that sugar provides, it's also about how it affects hunger.
A lot of sugar at once can cause blood sugar to rise sharply. These blood sugar spikes can easily trigger cravings - extremely counterproductive when it comes to losing weight.
Typically hidden sugar traps include: Salad dressing often has up to 10 g of sugar per 100 ml.
4. Avoid hidden sugars
It is well known that sweets contain a lot of sugar and should therefore only be consumed in moderation. But even savory foods can be very high in sugar. The problem here is that one does not suspect it and is not aware of it.Too much sugar is unhealthy and can thwart the weight loss process. This isn't just about the calories that sugar provides, it's also about how it affects hunger.
A lot of sugar at once can cause blood sugar to rise sharply. These blood sugar spikes can easily trigger cravings - extremely counterproductive when it comes to losing weight.
Typically hidden sugar traps include: Salad dressing often has up to 10 g of sugar per 100 ml.
Alternative: You can quickly and easily make an almost sugar-free dressing from vinegar and oil and a few herbs.
Ketchup can have up to 23g of sugar per 100ml.
Ketchup can have up to 23g of sugar per 100ml.
Alternative: Ketchup is easy to make yourself from tomato passata.
Fruit yogurt not only contains fructose from the fruit but also added sugar.
Alternative: natural yogurt with fresh fruit.
Muesli and muesli bars usually contain a lot of sugar.
Muesli and muesli bars usually contain a lot of sugar.
Alternative: Make your own muesli with oatmeal, a few nuts, and some fruit.
Dried fruit: Because fruit is mostly water, dried fruit contains many times more sugar than fresh fruit.
Fruit juice can contain as much sugar as Coca-Cola. A glass of orange juice contains about 5 oranges. You will hardly be able to eat that much fruit at once.
Alternative: Eat fruit whole and drink sugar-free drinks such as tea or water if possible.
In principle, instant cocoa, milk coffee, and iced coffee only consist of sugar.
Alternative: Make cocoa from baking cocoa, make milk or iced coffee from espresso yourself and fill up with milk - add a small amount of sugar if necessary.
5. Avoid light products
Consuming light products seems logical if you want to lose weight. Because light products usually have significantly fewer calories than conventional alternatives.However, you have to keep in mind that light products also make you less full. That means you're only theoretically saving calories.
Since fat has more calories than sugar, it is usually replaced with sugar. This is also the case with low-fat light yogurt, which often has less than half the calories of full-fat yogurt. However, if this encourages hunger for chocolate, there is a high risk that you will end up consuming even more calories.
Sweeteners and sugar substitutes are often used in light products.
Although sweeteners are calorie-free, they increase the appetite for sweets and have an unfavorable effect on intestinal flora. A good example of this is Diet Coke.
6. Plan your meals
Good planning is the key to a healthy diet that makes weight loss easier. Try to plan meals at least a few days in advance. Create your shopping list based on the recipes and only buy what is on the list.If there's a day when you don't have time to cook, cook some more ahead of time and freeze food if necessary. By planning balanced meals that are filling, you can prevent cravings and unhealthy snacks.
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