Even a few small changes in your everyday life can help you fight the excess fat.
Reading tip
Chad Hargrove, fitness trainer and nutrition coach from the USA, revealed his six best slimming tips to ‘popsugar’. And the best thing: The implementation requires hardly any effort, but strengthens your well-being and balance.
1. More important than you think: get enough sleep
Lose weight while you sleep? The path to a slim figure is not that easy – but getting enough sleep is extremely important in order to lose weight. If you don’t sleep enough, your body releases more of the hormone ghrelin, which increases the feeling of hunger. As a result, you probably eat more than you actually need. “Try to go to bed at the same time every day and get at least 7 to 8 hours of sleep,” says Hargrove.
2. The be-all and end-all when losing weight: balanced nutrition
It is well known that nutrition plays an important role in losing weight. But which foods should be on the table? “Whole grain products give you energy, fill your stomach and curb cravings.” The expert recommends filling your plate with lean proteins, healthy fats, fruits and nuts, seeds and foods made from whole grains (bread, pasta, rice, etc.).
A healthy weight loss method is the 40/30/30 rule: 40 percent of your daily diet should consist of healthy carbohydrates, 30 percent fats (such as avocado, olive oil, nuts) and 30 percent proteins (meat, fish, eggs, etc. ).
Reading tip
3. Avoid processed products
Fast food, sweets and pastries don’t keep you full for long and contain few nutrients – so you can safely ban them from your diet. Heavily processed foods cause blood sugar levels to rise quickly, and fat is increasingly stored in the hips, stomach, etc.
4. Regular strength training
Don’t worry, you don’t have to lift weights four times a week to lose weight. But regular strength exercises, such as gymnastics workouts or yogatone the body, stimulate fat metabolism and promote muscle building. And if you have more muscles, you burn more calories even when you are resting.
Reading tip
5. More exercise in everyday life
The expert says you should take at least 10,000 steps a day. Walking not only burns calories, you also prevent muscle pain and recharge your batteries.
6. Avoid stress
Stress is poison for a slim shape – if you are constantly under pressure, you run the risk of storing more fat – especially on your stomach. When stressed, the body releases more of the hormone cortisol, which is involved in many metabolic processes. So make sure you get enough relaxation in your everyday life, for example with yoga, Pilates, a walk or a hot bath.
Reading tips