How to get slim without a diet? It works with the proper diet. Here you will find tips and suggestions
Losing weight is not easy. Many know this from painful experiences. Many methods include numerous diets, food combining or cures with apple cider vinegar and Co. Most of them do not work. Some are controversial or even endanger health. None of this has to be. Because losing weight and staying slim can also be done without violent actions.
“More exercise” and a “change in diet” would be enough, say, experts. But these two pieces of advice don’t just sound abstract – they stay that way for most people. They need specific tips with which they can get rid of excess pounds in the long term. This does not require sophisticated diets or tricks. But: Consistency and the willingness to change one’s eating habits are necessary.
As far as healthy nutrition is concerned, Our tips for losing weight are based on this.
Eat Plenty Of Fruits And Vegetables, At Least Five Servings A Day
Vegetables should be given priority because they contain less sugar. It should provide at least three of the five servings. What is a serving? The benchmark is roughly what fits in one hand. Fruit and vegetables should be as fresh as possible. One serving per day can also be replaced with a handful of nuts (about 25 grams) or a glass of juice with no added sugar.
Grain Products – Preferably The Whole Grain Version – Of Potatoes Every Day
Whole grain products provide a lot of fiber and keep you full longer. As a guideline for the amount, the EDGE specifies four to six slices of bread per day (a total of around 300g) and a portion of potatoes, pasta, or rice. For potatoes and pasta, one-piece weighs 200 to 250 grams when cooked. For rice, it is only 150 to 180 grams.
Drink Enough Calories-Free – Preferably Water
You should drink about one and a half liters of fluid per day unless there is nothing to prevent it from affecting your health. Avoid alcohol and sugary drinks such as lemonades or juices because these provide a lot of excessive calories. Instead, drink water or unsweetened tea. If you do not like both, you can dilute the juices heavily or put a few washed fruit slices in a carafe of water.
Milk And Dairy Products Every Day
Preferably choose the low-fat variant here. It should be roughly 200 to 250 grams of milk or dairy products and two slices of cheese a day in total. Make sure that you choose products that are as natural as possible and that have no added sugar.
Prefer Vegetable Oils And Fats
Cook with low-fat content, for example, rather steaming than frying! Instead of butter and other animal fats, choose vegetable oils such as rapeseed or olive oil. Avoid hidden fats in processed foods such as sweets, sausages, and finished products as much as possible.
Avoid Sweets If Possible
You should be sparing with sweets and prefer not to snack in between meals. Sugar is also hidden in many processed products in which we don’t even expect it. It is, therefore, best to cook fresh and yourself. When buying processed products, check out the ingredients list! Maybe you can sometimes find an alternative to sweets, for example, a banana or some apple wedges instead of a piece of chocolate.
Not Too Many Animal Products
Fish should be on the menu once or twice a week. It should be a maximum of 300 to 600 grams of meat and sausage per week. Choose low-fat varieties and use as miniature processed goods as possible. So, for example, it is better to buy the natural schnitzel from the butcher than the bread and bread from the refrigerated counter.
Eat Calmly And Carefully
Take your time to eat, do not do it in between or on the side, for example, while watching TV. Then the likelihood of consuming a lot of calories on the side without even realizing it decreases. Three main meals should be enough. If you can’t get through the day without snacks, you should limit yourself to one or two and determine precisely what you want to eat in advance—for example, an apple or yogurt with oatmeal. Scoop portions onto the plate and use them sparingly – they can always be consumed if necessary. However, the pots shouldn’t be on the table, but rather in the kitchen: You have to get up first to get hold of supplies.
Stop When You Are Full
It sounds easy but is often not followed: Stop eating when you are full. Whether in a pub or at home: you don’t have to empty your plate. Keep pausing as you eat and listen to whether you are still hungry at all. If your stomach signals that its food needs have been satisfied, put a knife and fork aside.
Don’t keep eating just because it tastes good or you don’t want to let anything go back! Leftovers can usually be frozen or reheated, and you can ask in the restaurant whether you can pack the pieces and take them with you.
Don’t make yourself a trash can for others either: if your children don’t eat their plate empty, you don’t have to eat the leftovers. Instead, put less on them and order children’s portions for the little ones in the restaurant.
Those who are active use more calories. Try to incorporate exercise into your everyday life. Walk instead of using the car, climb stairs instead of taking the elevator. Go for a walk in the evening before settling down on the couch. Sport, for example with friends, would be ideal, provided that there is nothing to be said against it in terms of health. If you have not exercised for a long time or want to start a new sport, you should have a doctor check in advance.
Check Your Weight Once A Week
Step on the scales once a week, preferably without clothes, in the morning after going to the toilet. This is how you can see if you are making progress. However, you should also be patient and not be discouraged if the weight does not develop as desired. Better try to find out why.
We make the diet tasty for you with a large selection of delicious recipes and daily plans with 1500 kilocalories and the corresponding shopping lists. Each daily schedule lists an additional meal with which you can increase the energy content of the daily program to 1750 kilocalories.
You shouldn’t lower your daily caloric intake below 1500 kilocalories. This could do more harm than good to your body. If in doubt, ask your doctor.
- Appetite: Defines the desire to eat, in contrast to hunger, which means the physical desire to eat
- Dietary fiber: Indigestible vegetable fiber, especially abundant in whole grain products and legumes. Dietary fiber makes you feel full longer and thus helps you lose weight.
- Belly fat, inner: fat that accumulates around the organs and is particularly harmful to health
- BMI: Body Mass Index,: body mass index. Is calculated from height and weight. It is an indication of whether a person is expected or overweight. With this calculator, you can determine your BMI.
- Calorific value: Indicates the calorie content of food. It is included in the nutritional information on the packaging. You can use this calculator to determine the calorie content of food.
- Diet: Means in the original sense “lifestyle/way of life.” Used today to define a nutritional plan, mainly in terms of weight loss
- Protein: Common synonym for protein
- Energy density: Indicates the calorie content of a food per gram and is another word for calorific value.
- Change in diet: A permanent change in diet helps you lose weight and avoids the yo-yo effect.
- Fat: one of the basic building blocks of the body. With 9 kcal / g exceptionally high in energy
- Basal metabolic rate: Indicates the body’s calorie consumption at rest, i.e., without stress from movement. With this calculator, you can calculate what your basal metabolic rate is.
- Hunger: Defines the physical need for food
- Joule: unit of measure of energy. The calorific value of food is given in kilojoules and kilocalories. 1 kilocalorie is just over 4 kilojoules
- Yo-yo effect: unwanted weight gain after dieting
- Calorie: unit of measure of energy. The calorific value of food is given in kilocalories and kilojoules.
- Carbohydrates: One of the basic building blocks of the body
- Protein: One of the basic building blocks of the body. It consists of individual amino acids.
- Overweight: Starts with a BMI value of 25. Obesity (obesity) is from a BMI of 30