Inte­grate these rec­om­men­da­tions into your dai­ly life—not nec­es­sar­i­ly all at once. But the more con­sis­tent­ly you imple­ment them, the faster you will see your first suc­cess­es on the scale.

1. Stop starving yourself

Don’t self-med­icate! In our arti­cles, we col­lect the lat­est sci­en­tif­ic evi­dence and opin­ions from respect­ed health experts. But remem­ber: only a doc­tor can make a diag­no­sis and pre­scribe treat­ment.

The basic rule of los­ing weight: you must burn more ener­gy than you con­sume. But if you eat too lit­tle, your body won’t get enough of the nutri­ents it needs, which can have a neg­a­tive impact on your health and over­all well-being. In addi­tion, an annoy­ing con­stant feel­ing of hunger will inevitably lead to a break­down and sub­se­quent overeat­ing. Don’t over­es­ti­mate your willpow­er.

Eat a bal­anced diet with a mod­er­ate caloric deficit (15 to 20 per­cent) and make sure your diet is based on nutri­tious whole foods. This approach will pro­vide you with sta­ble and pre­dictable results.

2. Keep a food diary

Those who write eat in a more con­trolled man­ner and mon­i­tor what is hap­pen­ing. Record all meals and drinks, includ­ing snacks, ide­al­ly imme­di­ate­ly after meals. It’s impor­tant to be care­ful here: dress­ing, sauce or a piece of choco­late plays a big­ger role than you think. Their quan­ti­ty is also crit­i­cal. Learn to use a kitchen scale.

The eas­i­est way to track your diet is with a mobile app like Fat Secret or YAZIO. There you will find a large data­base of food items and you can also sim­ply scan food using your cam­era. But you can also write it all down in a small note­book the old fash­ioned way.

3. Don’t let yourself get nervous

Why is being ner­vous bad for weight loss? Cor­ti­sol, a hor­mone that increas­es appetite, is released after stress­ful sit­u­a­tions. It is good when you can replen­ish expend­ed ener­gy reserves after many hours of hunt­ing mam­moths. But it’s not great if you just end up on the couch after too long a day at the office.

4. Sleep

Those who don’t get enough sleep become hun­gri­er the next day. This is due to an imbal­ance between the areas of the brain respon­si­ble for sati­ety and appetite, shift­ing in favor of hunger when there is too lit­tle sleep. In a 2018 study from the Uni­ver­si­ty of Cologne, sub­jects who slept just five hours or less per night ate sig­nif­i­cant­ly more than those who slept between sev­en and nine hours. It was notice­able that sub­jects with short or sleep­less nights most­ly had an appetite for fast food.

5. Move

To lose half a kilo­gram of fat, you need to work out minus sev­en thou­sand kilo­calo­ries. Thus, reg­u­lar exer­cise four to five times a week is ide­al for weight loss. In addi­tion, you should engage in more phys­i­cal activ­i­ty in your dai­ly life. Smart­watch­es and activ­i­ty track­ers are great for moti­vat­ing you to get more exer­cise into your dai­ly life.

(Read also: The only car­bo­hy­drate that does not increase blood sug­ar)

Оставьте комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *