You go on diet after diet and the yo-yo effect is often to blame when the kilos end up back on your hips after a short time. Many people who want to lose weight go on many diets, but there is no long-term success.
You strictly adhered to a diet plan for weeks or avoided certain foods – and then after the diet you still fell back into your old eating patterns. This can create a vicious cycle.
Reading tip
Losing weight and staying fit and healthy at the same time – does that work? Definitely. According to nutrition experts, everyone should focus on a long-term, healthy diet and also exercise a lot.
The following nutritional tips will help you achieve your weight loss goal healthily and sustainably – without any yo-yo effect.
1. Whole grain products are the first choice
Don’t miss out on rolls or sandwiches in the evening while you’re on a diet? You don’t have to either.
However, conventional white flour products should be replaced with the whole grain version. Foods made from whole grains contain a lot of fiber, which keeps insulin levels stable and therefore keeps you full for a long time.
As a result, you reach for high-calorie snacks less often, which make weight loss more difficult.
Whole grain products also provide plenty of B vitamins and minerals. When it comes to pasta, rice and cereal flakes, it also counts: use the whole grain version.
2. Colorful vegetables help
Eating more vegetables is essential for a healthy lifestyle and optimal body weight. The emphasis should always be on diversity rather than on the tried and tested.
A sensible rule: the more colorful the meal, the better.
You could incorporate different types of vegetables into your diet: mix a handful of spinach into your breakfast smoothie, snack on a few tomatoes or carrots in between, choose a salad in the canteen and prepare a vegetable stir-fry in the evening.
Vegetables provide important micronutrients (vitamins and minerals) and fiber, which are very beneficial for digestion, performance and the immune system.
Reading tip
3. Proteins and healthy fats
Proteins and healthy fats, such as omega-3 fatty acids, are primarily needed for maintaining and building muscle and at the same time have a positive effect on fat burning.
The more muscles the body has, the more energy it burns when resting.
In addition, good fats promote hormone production and actually keep hormones in balance.
Protein knowledge to go: The body has to use a lot of energy just to digest the proteins and break them down into the individual amino acids, which promotes weight loss.
4. Ideal for hunger in between: nuts
Craving a snack? It’s best to use nuts.
Almonds, unsalted peanuts or walnuts contain high amounts of healthy fats and proteins that curb cravings and thus help you lose weight. Walnuts also score points with a good portion of Omega-3.
There are also plenty of fiber, potassium, magnesium and B and E vitamins.
However, it is important to remember: A handful of nuts a day should be enough as they have a high calorie content.
Image gallery: 20 healthy snacks to lose weight
5. Drink lots of water
A sufficient amount of water supplies the organs with oxygen so that they can work efficiently.
Good rule of thumb: 4 percent of your body weight. At 58 kilograms that would be around 2.3 liters per day.
If you drink a glass of cold water more often throughout the day, you can better keep your feelings of hunger at bay and stimulate your metabolism at the same time.
Reading tips
