1. Consume more energy than in the food
My main knowledge after an extensive Search, no Matter whether it comes to quickly fit into the wedding dress or to achieve a long-term goal, it always applies: he Who receives less energy than it uses, rebuilds energy reserves, i.e. fat.
You don’t hear, over and over again: “a calorie equals a calorie”, depending on whether it comes from fat, sugar, or protein, and because each person has a different metabolism, but do not let confuse you. It is true that every person is individual, but studies of Stanford University have shown time and again that the success of Low Carb or Low Fat is the same, because subjects just take in less energy.
sports and movement are important to stimulate the metabolism, build muscle mass and to increase the basic consumption of energy. But at the end of the day it is about the fact that I have eaten less energy than I consumed.
2. Swipe any food completely from your diet
A change in Diet, or diet should never point to any specific food in particular, and not without reason, not exclude, at least over a longer period of time. If you exclude permanently certain food groups, can lead to a nutrient deficiency. Except, of course, candy and Snacks, which are not a taboo, but generally only in moderation okay.
We should also praise no nutrients in the sky or in the hell. Protein is not a “Slimming” and carbohydrates are not “Fattening”. Fat does not make you fat, and there are no “Decreasing-Turbos”. For everything there is a right dose.
In the PCP 9 foods for losing weight 3. Low Carb is not necessary, but worth a try
The extreme renunciation of carbohydrates, like the Atkins diet, or the currently in-Trend Keto diets does not correspond to our nature. While it decreases quickly, but the variety is missing on the table. Also real fruit, fruit juices only in moderation, you should not do without permanently. Bread, potatoes, rice and pasta are not, in many Parts of the world, staple foods, often because there are also many Alternatives.
The Problem is that In our affluent society, we can eat of almost everything every day, as much as you want. Also foods with added sugar or concentrated fruit juices. Who does not want to do without the latter two, and occasionally also on bread, potatoes, rice or noodles, will be able to drive it well. Strong carbohydrate waiver is not necessary, but can lead to the beginning of a Diet to experience fast success and to motivate. May be worth a try, if it is only for a limited period of time. The daily calorie intake should not fall for safety’s sake, below 1200 calories, otherwise there may be nasty Surprises. About the experts
Malte Rubach nutritionist and book author. His doctoral work, he has made in the field of coffee research at the Technical University of Munich. Today lives and works in Munich.
“The I-diet: no diet to be healthy and happy” by Malte Rubach here at Amazon
4 order. Protein powders and Snacks, the money are not worth it
Protein in large quantities is to make you full and build muscle. Allegedly, we had too little of it, if we apply again and again to sin and fat instead of muscles. At least if you listen to the healing messages of some of the counselors. “Protein dilution”, so too little Protein in the daily diet, should not make us unruly more food, because we find enough Protein in our food. This is of course Humbug. In Germany there is a Protein over-supply, no dilution.
Every German eats 50 percent more Protein than he should. And in addition he buys Protein powder and snacks, the promise of yet more Protein. A glass of milk a day plus cheese and occasionally meat or fish together with all the other foods we eat so, so far from sufficient Protein. Even Vegans and vegetarians don’t usually have no Problem with the amount of Protein, but only with the composition, if you consciously pay attention. Do not waste time and also no money, just eat real food.
In the FOCUS Online/Wochit Three vitamins that bring nothing as a dietary Supplement and three, the sense 5. Fat is allowed
fat was always the villain, and today, sugar. But everyone can manage easily, if he fails to observe the following tip. In General, we eat too many animal fats. Vegetable fats, however, are just as valuable as necessary, since they have higher levels of the unsaturated fatty acids. For this reason, they are also usually liquid, that everyone knows, the Butter and olive oil in the kitchen. Butter is solid because it consists of mostly saturated fatty acids and olive oil liquid, because more unsaturated fatty acids are included.
Only when vegetable oils are put in processed products as an ingredient, you need to be hardened artificially. This is then also not optimal, because the unsaturated fatty acids to decrease sharply, still not more damaging, when we are cooking as often as possible fresh and a little ready-to-eat products.
to cook The best way to take sufficient vegetable fats, is, therefore, quite clear that, whenever possible, with liquid fats, for example rapeseed oil or olive oil. A piece of Butter on the bread but of course, no Problem. And by the way: coconut oil, palm oil, and special MCT fats, you can confidently and easily on local Butter. Also in MCT-fats. Unless you love the taste and to cook exotic dishes – the faster you do not and the environment can be slimming on the southern hemisphere it also does no favors.
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6. You don’t to lose weight fast
“With this diet, you take in a week ten pounds!” Such inflated promises of Salvation, you should on no account entice. Extreme weight loss is not healthy. About 0.5 kg per week is considered sustainable, without provoking the yo-Yo effect. The mistake that most people make if you want to lose weight, is that you lose weight in the beginning too fast, without actually learning more about real shopping, Prepare the food yourself.
Before you get started, seek advice from a real dietician. To find a good address close to you, is your health insurance the best person, not the gym or the seller of food supplements and protein powders. “Nutritionist” is not a protected professional term, just like “insurance broker”, everyone is allowed to call itself so, but not everyone has the necessary Knowledge to help you really.
7. Share with others
What is always extremely important to keep the Motivation up, is to create a Community, to contact other people with similar goals. The exchange and mutual support helps, if you have a trailer.
There are weight-loss programs, support group meetings, or just with a good Community Management. Apps, Coaching Videos, and direct, personal Feedback are important tools.
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