The list below does not imply effectiveness in principle. A method lower on the list can therefore work just as well for you as a way higher on the list. Thereby combining the methods are, of course (and we certainly recommend this to).
1. Write down what you eat - eliminate nonessential intake
This sounds simple and it is. Write down what you take each day. What are you willing to delete? Begin therewith. You'll see that you often run to eat out of boredom or poor motivation. Check especially the snacks. These can be significant on the day, while thus contribute to excess calories per day.When you have a good overview of what you are taking each day than you often immediately have to tackle the cause of the extra kilos. It is a good start to begin with your garbage route. On the basis of the list, you can make a schedule and all are much better for the day after a few weeks. It is also possible that you eat incorrectly taken on the day. You can often with less food by better timing do not get hunger pangs. Such as breakfast and later lunch and / or dinner at an earlier time.
2. Please note bad carbohydrates
What you see come back with most diets is an agreement on the following: industrially produced carbohydrates are bad for your weight. As it was named at the Atkins diet in the years 70 and at the Paleo diet to this day - in fact, say that in this area the same but each time in a new packaging. The notion that "refined carbohydrates" are very poor is also corroborated by scientific research.
Let industrially processed carbs for a while, such as:
- White Rice
- White Bread
- Pasta
- Chips
- Corn Products
- Drinks
- All Fast food (burgers, fries)
3. Watch bad fats
Like the carbohydrates, you can distinguish between the good fats (unsaturated) and bad fats (saturated) fat. let alone the saturated fats and focus on the unsaturated fats to get your daily nutrients and have no appetite.Most refined bad fat is the result of industrial processing of food.
Products that contain bad fats include:
- Cakes and Cookies
- Whole Cheese
- Sausage
- Salty Snacks
- All Fast Food (burgers, fries)
When the bad saturated fats from your diet bans and you purely focus on the good fats you will soon see good results. Although not really in fashion, is the 3 Week Diet really good guidelines for banishing bad fats from your daily food intake.
4. Eat as naturally as possible
Look at your regular diet. What you eat and what substances are in here? There is much to be said for the return of the traditional (biological) greengrocer, bakery, butcher, cheese farmer and grocer. The food that you see is usually grown locally as "natural" or ecologically. This ensures that the food at the sale is much fresher than another food that comes from a long distance and has to be frozen. So try to take food every day that at least directly lead back to nature. This is not always easy, and perhaps a little more expensive, but it is also much healthier.
Consider, for example (all organic):
Vegetables (apart from potatoes, maize and pulses)
- Fruit
- Meat and fish
- Nuts and seeds
- Eggs
- Natural milk and cheese
If you also logically think about it, it is true: said the natural food is the food that man for years and years has lived on and has developed on. Our bodies are organic machines that work best on this diet. An excellent starting point for a naturally healthy diet is for example the 3 Week Diet.
5. Exercise always helps
A healthy and slim body is inherently linked to adequate daily exercise. However modest, any movement is better than no movement. So if you have a sedentary routine (perhaps through your work), then try to bring more movement. Bike to work instead of taking the car, or do you message once a foot. Everything helps weight loss.Keep it at least simple. What often happens is that people who are overweight as a mad go to the gym. You will see 90% of the cases, it too fast fitness she stands against and motivation then fall off to do so. It is better to gradually introduce more exercise into your routine. When you walk a little every day, cycling and / or sports as you did not do it first you anyway always lose more weight than before.
If you find it difficult to start this than the help of a dietitian is recommended. They can provide support and sometimes force you to move. This ensures that you break your own limits and eventually will have a healthier body.
Also, a very good help is so-called training programs. The quality of these types of programs is offered only to very very good. Check out this so well. An excellent program that does a lot of success at the moment FIT method . The positive to this program is that the exercises are simple and you can do them at home.
6. Get plenty of supplements
When a route to it can be to lose weight that you feel discouraged or depressed. This may be because you have certain foods and substances that you normally within got to miss now. Sometimes there is simply talk of addiction phenomena, such as the fast food stop. Fast food gives you much (bad) fats and carbohydrates that your body is accustomed.
As with smoking is to stop much healthier, but your body nevertheless protests because it is accustomed to the excessive nutrients. This may also have strong psychological effects, so you may be tempted to fall into the old patterns again.
Do not do this and avoid it by taking good supplements. Make at least that you get enough Omega 3, Omega 6, zinc, magnesium, vitamin B intake. Thus, fish oil very well. These supplements can actually always buy at your drugstore nearby. We ourselves also find online shops advisories if you are serious about losing weight. Online stores like Vitamin Store or Superfood Centre are often cheaper and offer a wider range.
7. Make a good schedule for yourself
Good planning is a solid start for a waste project. Write down what your goal weight and how much time you want to take to achieve this. To need a realistic plan to get there perhaps professional help, but you can do this yourself with good reading about realistic weight loss. Our experience is that people who make a serious planning to lose weight or are as likely to 5 times to succeed than those who do not. This also has to do with the question: how do you want it?Let set at least that (healthy) 20 kg weight loss is impossible in a week, but 5 kilograms in three months is too unambitious if you have eg 30 kg overweight. It should also have some ambition and wants to fall off his present.
First, create a long-term planning (such as 6 months ahead) and then create a layout monthly, weekly and daily. By making small steps you can celebrate your successes more easily and keep you motivated. Connect the planning of food intake and the type of food you are taking. Also recommended is to keep your exercise and activities (such as sports) to schedule regular days. Keep your for you to go, no matter what happens. Renunciation is not an option.
If you are afraid that you do not trust yourself then you can put "punish" the failure to achieve your targets in the planning. For example, enter a relative or friend (s) a sum of money. They each pay part of the amount of money to you if you rack up a target, but keep it if you left out. There are of course also come up with other similar blueprints.
8. Get support from your social environment
When you try to reduce your weight is not convenient and even demotivating if you are nearby or simply continues the diet. If your family are overweight then it's pretty easy to agree on a common method of waste (and program). But what if you're the only one?Are so clear in your communications to your social environment. You're going to lose weight. Do it for yourself and not care what others say. This also applies to people who want to stop because they are different "feel fat". Try to explain why you want to lose weight and what is your goal. You will see that most of them are enthusiastic and maybe even want to participate.
Whether you are going to lose weight together is your own. On the one hand, it's nice that you do it together, but if one person is going to give up in the group, then the chances are that this person pulls the rest therein. So keep at all times your goal in mind and do not be influenced too much by what others do. You can also join a site or community for weight loss , which everyone wants to lose weight. If there is one person not playing then there are plenty of others who can support you.
9. Seek help from a professional dietician or program
Of course, losing weight can do all by yourself. But often it's just more fun to lose weight if you know you are supported, and a tight program in return. The man is now just so want to achieve in each other that they'd objectives set. The experience is that people who lose weight with a dietitian or programs often reach their target weight than people who do not.The big advantage of a dietitian is that this professional knowledge about nutrition and diets. You can figure this course itself, but you can rest assured that a nutritionist has more experience than you lose weight.
A professional program does essentially the same as a dietician but often in groups. The contact is also often online (on the Internet). So it depends on your own preferences, what kind of support you prefer.
10. Adjust the garbage method on your physical condition and circumstances
Just as beauty is subjective, there is no "our size fits all" method for losing weight. So first go to the mirror and learn to accept what you see. Sometimes it's simply a matter of self-image. And you also know that all advertising models you see are the result of carefully edited images. It is therefore important to have a real picture of yourself. Once you've done that, and you still have body parts that you want to lose weight then you will see that you are much stronger in your motivation. Because you know what beauty is. And if you operate from force each method much easier.It also could be that you need a customized diet by certain conditions. It may happen that you have diabetes so you can not follow good standard waste methods. Whether you are allergic to gluten. Or you can move difficult because of an injury. Etcetera. So, of course, always take note that fact in the method that you are going to start taking some diets do not indiscriminately. It is important that you always consult your doctor if your condition is bad.
That said, the best way to lose weight is your own motivation and will. Know why you do it. Not for others, but because you just fresh, slim and beautiful want to look! Thus, losing weight again effective and fun.
Are you interested in a program in which the above points are combined successfully, even today gives us cookbook full of delicious slimming recipes at home!
