What You Need to Know About Weight Loss – 10 Tips for Eating!
- Don’t starve yourself! Consuming fewer calories than your basal metabolic rate is not recommended, because your body will slow down its metabolism in response, which hinders weight loss. Instead, find out how many calories you need to consume if you want to lose weight, and stick to that plan strictly!
- Be patient! Healthy weight loss that doesn’t strain your body or your skin is 0.5–1 kg per week.
- Eat regularly, every 3–4 hours, to avoid binge eating and overeating caused by ravenous hunger.
- Adequate protein intake is necessary, as protein helps maintain muscle mass. Sources include meat, fish, eggs, dairy products, and legumes, but protein powders can also be added to a varied diet.
- When it comes to carbohydrate sources, it’s important to consume high-quality, whole-grain carbohydrates such as brown rice, millet, buckwheat, and whole-grain pasta. These have a less dramatic effect on blood sugar levels, helping you avoid sudden carbohydrate cravings and the constant urge to snack. Pay attention to the glycemic index of carbohydrates and choose foods with a lower index, meaning those that are absorbed more slowly. Spread out your carbohydrate intake so that in the evening you eat mostly vegetables or, for example, salad. Consume most of your carbohydrates in the meal before your workout so you have energy for your workout.
- Eat vegetables or salad with every meal!
- Fruits generally have a high sugar content, so don’t eat them without limit! If you include a few nuts or almonds (unsalted, plain nuts), you can also reduce their blood sugar-raising effect.(6)
- Avoid processed foods, which are full of additives and trans fats. Try to eat as naturally and cleanly as possible.
- Pay attention to your fluid intake, which should be at least 30 ml per kilogram of body weight, and factor in fluid loss during exercise and any sweating caused by summer heat. Don’t replenish this with soft drinks, but with water or sugar-free, caffeine-free tea. Even 100% fruit juices have a high sugar content due to the fruit they containMake sure to stay hydrated by drinking at least 30 ml per kilogram of body weight, and be sure to account for fluid loss during exercise and any sweating caused by the summer heat. Don’t rely on soft drinks to meet your fluid needs; instead, drink water or sugar-free, caffeine-free tea. Even 100% fruit juices have a high sugar content due to the fruit they contain.
- Eat a varied diet, because calorie intake is already lower while dieting, and if you combine this with a monotonous diet, you will almost certainly develop a deficiency in vitamins and/or minerals and trace elements…
Below, you’ll find a few more foods and drinks that you may not have known about, but that are best avoided. If possible, try not to eat or drink them, or at least try to cut back on how much you consume!
- Too many smoothies
- Granola for breakfast
- Low-fat products
- Salad dressings
- Beverages, soft drinks
- Whole-grain or seed-based baked goods
- Breakfast cereals
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