Healthy and sustainable weight loss, this is how it can be done
Diets are a dime a dozen. The Internet and magazines are full of tips on how to lose a few kilos quickly. Sounds simple, or?
However, the results usually do not last long and so it happens that the yo-yo effect occurs and one has even more weight than before. The whole thing is not particularly healthy anyway.
It is advisable to find a diet that allows you to lose weight in a healthy and sustainable way.
Combine this still with a sports program, this is the key to healthy weight loss and it is guaranteed that you do not drastically gain weight again afterwards.
A healthy diet is the be-all and end-all
White flour products, sugar, too much salt and saturated fatty acids should be deleted best completely.
There is nothing wrong with eating an occasional piece of cake or chocolate. However in moderation.
Meanwhile, there are also many sugar alternatives, you can sweeten for example wonderfully with dates.
When it comes to chocolate, it’s best to go for dark chocolate. This is not only healthier, but also more powerful, so that one is automatically less of it.
Fruits and vegetables are essential for you to lose 10 kg in 3 months.
They contain many vitamins, minerals and fiber and you get so much energy and strength for the day.
It is recommended to eat three servings of vegetables and two servings of fruit a day.
Also legumes such as chickpeas and lentils should be consumed regularly.
These not only contain a lot of protein, but also make you full for a long time.
Unsalted nuts enjoyed in moderation, these contain healthy fats, round off the whole thing.
From noodles, bread, rice and Co one buys best only those from wholemeal grain. This contains healthy nutrients and makes longer full than products from white flour.
One can reach also to so-called Pseudogetreide such as Quinoa or to millet and amaranth.
Animal foods such as meat, fish, eggs and dairy products should only be eaten in moderation.
Meanwhile, there are also many vegetable alternatives that taste very good and have few additives.
Sausage should be avoided completely, and it is also possible to live wonderfully without meat.
If you do not want to eat substitutes, you can replace many things with lentils. Whether it’s a bolognese or a burger made with lentil patties, the options are numerous.
The body needs fat, many vitamins are fat-soluble, such as vitamin A. With vegetable oils you should reach for rapeseed, walnut or olive oil.
The sports program
You can lose 10 kg in 3 months with the right sports program. Exercise is essential if you want to lose weight.
This already starts in the everyday life, in which one accomplishes ways by foot or by the wheel or takes the stairs instead of the elevator.
Here, too, the rule is not to take on too much. If you want to go to the gym five times a week, you will probably fail.
Two to three times a week is optimal and sufficient, and the likelihood of sticking with it is very high.
What else you should watch out for
It is important to drink a lot. Water and unsweetened teas are best.
Soft drinks and alcohol should be avoided completely and caution is also advised with juices. These may appear to be healthy, but they contain far too much sugar.
Steaming and steaming are preferable because they preserve the nutrients.
When eating, you should allow yourself plenty of time, because the feeling of satiety only sets in 15-20 minutes after a meal.