Weight loss tips: The 20 Awesome And Top Notch Tricks.

Here are the 20 of the most effective weight loss tips, that will put you in God mode and make you unstoppable in Your quest to lose weight

It’s simple: Don’t pursue techniques like mindless diets, eating cotton balls soaked in juice, chewing tobacco instead of sweets, or swallowing tapeworm eggs (people actually did this to lose weight).

No, the best experts these days are finding ways to combine individual weight loss training with a targeted food roadmap so that we can feel good all over.

These are the 20 best workout and weight loss tips.

Achieve your goals, quickly and healthily.

1. More energy through intermittent fasting

Eat normally in the evening and then again after 16 hours. That would be around 11:00 a.m. to 1:00 p.m. the next day. So skip a meal and and then you will feel much fitter and have more energy.

And if you get cravings between meals, treat youselg to Harz cheese or ‘Quäse’. This great protein bomb for in between meals.

2. Calculate calorie needs and eat regularly

Eat regular meals: If you only eat irregularly and often skip meals outside of the intermittent fasting phases, you will mess up your body and your appetite. The fatal consequence- cravings .

One gorges oneself on anything edible and gorges oneself on far more than is necessary.

Why? In short, the brain needs glucose to function properly. But if you skip a healthy snack or lunch, you will have hypoglycaemia.

As a result, the brain is no longer able to regulate appetite and resist binge eating or going to the fridge at night.

Calculate your personal calorie requirement here , depending on whether you want to maintain or lose weight. Break these calories into two to three meals a day, plus up to two snacks of 100 to 200 calories each, if you like.

Your Calorie requirements will differ according to you gender, Your age, Your weight, and Your size. Another factor to consider is your level of Physical activity . Some People have are mostly sedentary, like Office jobs.

Some People engage in standing activity, i.e. Students, Pupils , Taxi Drivers. Others engage in Standing and walking, like Vendors, Waiters and Craftsmen. Some work is physically demanding as with Farmers High Performance Athletes and Construction Workers.

3. Eat more slowly and mindfully

Do you eat in peace and mindfully — or do you wolf down your meals in a hurry? Who devours, has no chance to feel the saturation.

The subjective feeling of fullness only sets in after 15 to 20 minutes. Slow eaters feel the saturation point after significantly less food and stop eating.

So devote yourself fully to your meals — without playing on your cell phone, watching TV, reading the newspaper, or making phone calls.

Learn to listen to your feelings of hunger and satiety: your body will tell you when it has had enough. The stomach should ideally not be tense and painful after eating.”

A breathing exercise helps to slow down: breathe in and count to five slowly, breathe out again and count to five. Repeat the exercise three to five times before eating.

4. Set the right goals for yourself

It is vitally essential that for success to have your goal in mind: Setting a goal is the most important thing when it comes to losing weight and also in other areas of life. It is directly related to the will. If you don’t have a goal, you don’t know what you are working towards.

Very important: Don’t set yourself too high a goal. Your goal must be realistic! What’s the point of making it your goal to climb Mount Everest without an oxygen mask if you’re already out of breath climbing the stairs?

Your goal should not only be realistic, but also clearly timed. Set yourself a clear weight loss goal with an attainable objective. Then sign a written contract with others. There it is stipulated what you have to do if you don’t reach your goal, like for example shine the shoes of the contractual partner for four weeks. Burn Stubborn Belly Fat with A Morning Ritual Click Here

5. Proper nutrition

“It is becoming increasingly clear, fat does not make you fat, but particularly healthy fat from good oils and nuts makes you healthier. Carbohydrates are not a problem if they come from fresh plants and not from wheat, sugar beets and the like.

These carbohydrates promote inflammation and lifestyle diseases in our body. On the other hand, dietary fiber and the countless secondary plant substances that are still are not given the recognition they deserve.

A Mediterranean diet, as practiced in Italy, Spain, Greece, Israel and southern France, is high in vegetable fat from olive oil, nuts and seeds. It lowers body weight better than a low-fat diet. In addition, the risk of heart attack, stroke and cancer is significantly reduced.

In the gallery: The 10 basics of a healthy diet

6. Increase base metabolism

If you want to lose weight sustainably and keep your new figure, you need strength training. Every kilo of extra muscle means an increase in basal metabolism of almost 100 kcal/day.

If you gain 4 kg of muscle through strength workouts, that means almost 400 k cal more base metabolic rate (corresponds to around 45 minutes of cycling, and that every day).

Endurance training comes second for weight loss. In the best case, you train four times a week: twice pure strength training, once strength in combination with interval, once pure endurance training.

Your training sessions should be structured, with the help of a Trainer, in such a way that strength, endurance, speed, flexibility and coordination are involved. However, strength training is a priority.

7. Starving? No thank you!

Trying new things, keeping food exciting, tasting the difference — this is how you develop fun in eating healthy and naturally.

Healthy ingredients are very important: good oils (cold-pressed olive and linseed oil, walnut oil), lots of water and tea (e.g. green tea and nettle tea).

Avoid empty carbohydrates such as table sugar and white flour, as they provide many calories but few important nutrients.

Soft drinks and ready-made juices are should be avoided. On the other hand, purification and detoxification treatments once a year are wonderful.

8. Learn to love yourself

If you like your body, you lose weight more successfully and for a longer period of time — that was the result of a Portuguese study .

Half of the participants received general information about nutrition and health, while the other half took part in group sessions for 30 weeks in which feelings related to eating and taking care of one’s own body were discussed.

The result: test persons from the group sessions lost an average of seven percent in weight, the others only two percent.

Through the many conversations, they were at peace with their bodies and got a more positive self-image. One tip for you: practice positive thinking.

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9. Snacking is absolutely allowed

You want to lose weight and therefore even forbid yourself certain snacks.In this case will you do yourself any good in the long term.

Bans that you impose on yourself can quickly become frustrating. You should not forbid yourself chocolate and other sweets, but treat them in moderation.

Always remember: Balance is the magic word. A home-baked cake doesn’t show two kilograms more on the scales the next day — and a salad doesn’t immediately make the pounds tumble.

Very important when losing weight: be patient! Sometimes it takes longer for the body to get rid of fat deposits. If you notice that you are not making any progress with losing weight, you should under no circumstances eat even less.

Instead, set new training stimuli and challenge your body in a new way. For example, try a new sport or increase the number of repetitions in your workouts.”

10. Drink less alcohol

A glass with honor, but remember: Alcohol not only contains many calories, but also inhibits fat loss . Write down how much beer, wine and cocktails you consume in a week.

Frightened? A small arithmetic example, especially for men: Two beers a night result in almost 2000 calories in one week and thus about a total daily calorie requirement. To work them off, you have to jog quickly for two hours.

Try giving up alcohol completely for a week . See if you can get by on just one or two glasses of alcohol per week in the long run.

And if you do drink, then switch — from beer to dry red wine, even better to wine spritzer.

11. Meal Prep — bring your own!

Preparation is everything! If you have healthy meals or snacks with you in the office or on the go, you will not eat fast food when you get hungry.

Always prepare for the next few days. In return, I spend an hour conjuring up quick, delicious dishes in the evening. Always cook twice the amount of each meal, so thanks to Meal Prep I’m set for two days.

With different spices, which you always have with me in the mini container, I can vary the taste and it never gets boring.

When cooking, you should mainly focus on time-saving dishes, such as oven vegetables: chop the vegetables, put them in a casserole dish, put some feta on top and put them in the oven.

For a little hunger: mixed nuts or a green smoothie. After exercise, there are extra carbohydrates, such as rice cakes — without chocolate, of course.”

12. Taking breaks from exercise makes you slim

A few longer workouts burn more fat than many short ones. That is known. What’s new is that if an exercise session is interrupted for 15 minutes, fat burning increases.

The team around Dr. In a study , Kazushige Goto from Tokyo had two groups of subjects cycle differently: one hour without a break or two 30-minute cycles with a 15-minute break. Blood samples were taken every 15 minutes.

The result: Fat burning was higher in the recreational cyclists than in the test subjects in the other group. In addition, the level of free fatty acids and glycerol (building block of animal and vegetable fats) increased more with the break — especially in the 15 minutes at the end of the training session.

The adrenaline level in the blood also rose more with a break than without, while the insulin level fell more. Both factors favor fat burning.

13. Use the weekend

If you feast uncontrollably at the weekend after a healthy week and stuff yourself with chips and fatty food, you’ll be left with gained Fat for a long time.

According to research at the University of Texas Medial Center , the palmitic acid in saturated fat blocks the hormone leptin from regulating feelings of satiety and controlling metabolism for up to three days.

“WEEKEND WARRIOR”

Even if you only do sports at the weekend, you live a healthy life

So if you eat unhealthily on Friday and Saturday, you will probably still have problems adjusting again on Monday. That’s half the week over!

In general, use the weekend to stroll around the market in peace, think about light regional dishes and prepare them fresh.

In addition, fruit and salad plus a small session of sports — this is how the weekend offers relaxation for the body.

14. Strength training with more weight

Don’t waste energy with countless repetitions when strength training ! After the warm-up sets, use relatively heavy weights (possible one to six reps). Anything beyond that is too easy for optimal muscle development.

With this training intensity in combination with the right diet, strength and muscle tension are primarily developed and less voluminous muscle mountains.

Of course, when using higher weights, a good warm-up is important. This is the only way to achieve optimal performance improvements.

Contrary to conventional theories, even for beginners, it is better to do new exercises with more weight and fewer repetitions. Only those who really feel the resistance can optimally concentrate on the correct execution of the exercise.”

15. Variety in sports

Variation is critical to your success if you want to have a truly effective form workout. Change up your training program every six workouts because variety is the key to consistent progress.

This is the only way to force your body to adapt to the training stimuli in new ways.

Vary your training frequency, too: challenge each muscle group every three to five days instead of just once a week. A higher frequency leads to more muscle and strength building.

The ten best exercises to lose weight

If you want to change, do squats — barbell squats are the best exercise for more progress in the areas of muscle building, strength building, fat loss and mobility. Burn Stubborn Fat With This Morning Ritual Click Here

16. Nutrition plan instead of crash diets

Beware extreme dieting and the yo-yo effect, The yo-yo effect has led to high blood pressure, elevated cholesterol, diabetes, depression, heart disease and cancer. It can even negatively affect the immune system.”

The more often the yo-yo effect occurs, the harder it becomes to lose weight and then keep it off. Fitness influencer Daniel Fuchs therefore swears by a nutrition plan that you can stick to. “There’s no point in running a large calorie deficit in order to lose weight as quickly as possible or to get defined if you change your diet again after a short time.” His tip is: “Nutrition is a long-term topic that should continue to bring joy and not be agony. “

17. Drink enough liquid

Adequate fluid intake is crucial for powerful training, vitality and muscle regeneration. The German Nutrition Society (DGE) recommends that adults drink at least 1.5 liters a day.

However, the better rule of thumb is: drink 4 percent of your body weight in liquid.

Drinks such as low-carbonated water, unsweetened teas, lemon water, so-called infused water and isotonic sports drinks are suitable for this. It is best to refrain from beverages that provide calories, such as juices, sodas and energy drinks.

You should make sure you drink enough fluids, especially if you work out several times a week and your protein intake is high. Speaking of sport: depending on the intensity of the training, add 500 milliliters to one liter of liquid.

18. Slim with more sleep

Have you rolled in the sheets all night counting sheep in vain? Bitter, because sleepless nights are not only annoying, they also have a negative effect on our weight loss behavior.

Leptin levels, which trigger the feeling of satiety, drop while the appetite-enhancing hormones ghrelin and orexin increase.

Lack of sleep increases appetite for unhealthy snacks

A study published in the “Canadian Medical Association Journal” shows how sufficient sleep affects weight loss : The participants followed a diet for fourteen days and lost an average of three kilograms.

With 8.5 hours of sleep a night, 55 percent of it was broken down as fat, with 5.5 hours only 25 percent.

19. Turn down the room temperature

Since the 1970s, the temperature in our living rooms and bedrooms has risen from 18 to 21 degrees Celsius — but even this three degree difference weighs heavily: Heat puts our body’s “heating oven” out of action.

It is fueled by brown fat , which converts energy into body heat and melts away fat reserves. But since it only forms when it’s cold and atrophies when it’s warm, the body counteracts it by producing white fat — which unfortunately can’t do anything except put on.

Researchers therefore recommend a room temperature of only 16 degrees — this is said to burn 200 extra calories a day.

So watch your “heating behavior”: Do you really need it that warm — or is turning on the heating just a careless habit?

20. Go for a brisk walk

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“My personal weight loss tip is: sober metabolism training. This means starting the day with a low-intensity effort before breakfast.

To keep the intensity really low, I recommend brisk walking (30 to 45 minutes a day) or even a light bike ride.

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