The 10 basic rules for losing weight

Many people want to lose weight, but how? Do you count points with the Weight Watchers, negative calories from the cabbage soup diet or do you prefer to avoid carbohydrates according to Atkins? Dieting is usually not the way to go. If you want to permanently reduce your weight, you should change your diet permanently and not just think in the short term. Our ten basic rules will help you achieve this goal.

Originally, diet actually had nothing to do with losing weight, because it ultimately only describes one form of nutrition and it does not necessarily have to be designed for weight reduction. Especially with athletes, a diet often serves to gain weight. Since the average German has a little too much on his ribs and has to fight for his comfortable weight, he is desperately looking for ways to lose weight as efficiently as possible.

In the meantime, a diet industry of its own has developed around weight loss. A lot of people spend a lot of money on the dream of the ideal bikini figure. However, all attempts will ultimately fail because a diet is usually only designed for a short time. Because the basic principle is actually very simple: Consume fewer calories than you need. Alternatively, you could also say, consume more, i.e. you eat, which means nothing else than to move more.

Long-term customer success is easier to achieve if one takes one principle or another into account. That’s why you get the ten basic rules from us that you should follow if you want to lose weight successfully over the long term.

  1. Regular meals

Eating regularly (and sticking to it) reduces the likelihood that you will be rewarded with something special, and thus usually excessively high in calories. In the end, it doesn’t matter whether there are two or five meals on the menu. It should be regular, balanced and healthy .

  1. Consume a lot of protein

Egg white is very filling. This does not mean that you have to go without any carbohydrates, but proteins should make up a good proportion of your daily diet. This also avoids the risk of gaining weight again later. Anyone who thinks that a lot of meat and cheese is essential for this is wrong, because this is easily possible even with a diet based mainly on plant-based nutrition. Nuts and legumes, such as lentils, peas and beans or soy and quinoa, are excellent sources of protein.

  1. Watch out for bad carbohydrates

Carbohydrates are not inherently bad and will make you gain weight instantly. Rather, a distinction can be made between the more useful and the less useful in carbohydrates. Sugar or white flour should be avoided. They have a strong effect on blood sugar, which increases insulin levels and can lead to food cravings . Whole grain products, on the other hand, contain carbohydrates that go into the blood much more slowly and therefore fill you up for much longer. So hardly any sugar and white flour, always choose the counterpart made from whole grain, then that should no longer be a problem.

  1. Lots of fruits and vegetables

There is a lot of preaching, but less compliance. Fruit and vegetables are healthy and good for us too. This is not limited to the numerous vitamins and phytochemicals that they contain. Fruits and vegetables are foods that contain a lot of water and sometimes a lot of fiber and consequently fill the stomach well with relatively few calories. An old basic rule is “five handfuls of fruit a day and that as colorful as possible”. Just give it a try!

  1. Don’t let yourself be seduced

When we see something sweet, whether it’s in advertising or on the table, we want it too. This is partly anchored subconsciously in us and needs to be overcome accordingly to stay away from it. You can hide these delicacies from yourself and or not buy them at all. You should also avoid advertising or television in general, at least in the beginning. Better to get out into nature and exercise.

  1. Build muscles

The key word is out into nature. Muscles consume around 20% of our daily calorie intake, fat only around three. The calculation is therefore simple: the more muscles, the more you can eat or the faster you can lose weight. So get off the sofa and move. You don’t need the marathon or the ultimate fitness program. A good start is already made with a daily long walk or a swim to lose weight. The body has greater resistance in the water, but the movements are nevertheless gentle on the joints. That is why swimming is healthy and good for endurance.You can consume vital keto pills to see the fast improvement.

  1. Enjoy your food

Eating should never be a compulsion, it should be fun. Those who see a crime behind all small sins increase the likelihood of giving up and falling back into old eating habits. But whoever eats balanced should enjoy this and feel joy in doing so. Only those who enjoy their new diet can maintain it in the long term. That is why it is all the more important to have a varied diet and not just use very few ingredients that are always the same. A vegetable that you don’t know yet or that you haven’t eaten in ages might taste really good with a new recipe.

  1. Get enough sleep

Those who sleep a lot do not automatically lose weight, but those who sleep too little increase their risk of gaining weight. A lack of sleep increases the release of one hormone that promotes hunger and another that reduces the feeling of satiety. Whoever goes well rested through the day is not only more productive and can concentrate better, he is also doing something good for his figure. Kind of like being slim in your sleep 😉

  1. Change your diet permanently

If you want to lose weight successfully over the long term, you have to do this permanently. Short-term diets usually also promise short-term success. This is why short-term diets can offer an initial motivation, but no one can really avoid a change in diet if they want to keep their newly gained weight permanently. It is all the more important that your new diet is satisfying and fun.

  1. Stop when you are full

It sounds banal, but that’s not exactly what it is. You should actually stop shortly before you are full. The feeling of satiety still needs about 20 minutes until it reaches our heads and during this time you can eat significantly more than you actually need. Eat slowly and chew well, then you will be full faster!

Those who adhere to these basic rules of successful weight loss can no longer do so much wrong. Because that basically says the most!

But you should also know that if you lose weight, you also lower your daily basal metabolic rate, i.e. the daily amount of calories you need. As a result, it is usually easy to lose a few extra pounds in the beginning, but after a while it becomes more and more difficult. Then it is necessary either to be happy with the new weight or to readjust further with your diet or your workload.

This also gives us the opportunity to gradually change our diet and thus slowly get used to the new form of nutrition. As is well known, Rome was not built in a day either. Likewise, we cannot simply lose a lot of weight in a very short time without taking the risk of the yo-yo effect. Our body has to get used to it gradually.

John byan