Fasting, calorie counting and sweat training – those who want to lose weight need discipline and persistence. It sounds likely in theory, but it often does not prove easy in practice. Because instead of motivating and experiencing success, they feel a lot of frustration, others are tormented by their bad conscience, for example, because they have grizzled or skipped a fitness class.
Eating well is closely related to well-being, experts say. Only those who are at peace with themselves and have fun with a new, calorie-reduced lifestyle will remain motivated, lose weight effectively, and become slim permanently. And so it seems that the so-called sensitive diet is an ideal concept for those who want to relax deeply and with a smile on their face. Top Tips and Tricks at a Glance.
Weight loss: 10 basic rules of good nutrition
Those who want to do justice to everything and feel 24/7 like in a hamster cart risk their physical and mental health. Not to mention the successes of nutrition. Mindfulness exercises help identify and control everyday stressors. Questions like "What am I doing (everything)? How can I do this? And how do I feel about it?" Bring clarity to the chaos and make room for more Me timeSo, it's time for what's good for you, like walking, yoga, or just relaxing. Those who restore inner balance will lose weight and train with more success and joy.
2. Self-esteem and self-love
Which means, how to become aware of yourself. So, to be honest and critical, to be proud of your strengths and to tolerate your weaknesses with love. This affects the character as well as the outward and typical behavioral patterns. Remember: What you do not like often are those faces that others fall in love with!
3. Find the right diet
Whoever loves to eat breakfast for life should not bother with fasting, and not everyone who sports sports takes protein daily. Diet can be motivating and can only lead to success if the concept is appropriate for the individual species. Inform yourself in advance and weigh the pros and cons; If in doubt, seek the advice of a nutrition, nutrition or fitness expert.
4. Choose the ideal time
On vacation or during the Christmas holidays, dieting is very difficult. Even at the stages of special professional or private needs, weight loss diets are advised – stress, internal restlessness and sleep problems affect metabolism, and dieting would only increase already high levels of stress.
Anyone who teams up with a friend or colleague to start a diet or fitness program will be more consistent, will experience fewer motivational holes and see faster results. Plus, you can then hook and train together and just have fun about it.
6. Check the hormones
Hormonal fluctuations and improperly formulated preparations can cause water retention, metabolism and weight gain. Mood changes, mood swings and depression are also possible. Therefore, it is advisable to check your hormone levels regularly and modify the composition as needed.
7. Exceed yourself
Anyone who does not feel hungry during diets feels well and lasts longer. This prevents hunger in between and ensures healthy snacks, both at home and at work. In addition to small nuts of raw vegetables and berries, nuts and olives are also ideal. Various teas and herbal, lemon or ginger water provide variety, fill the stomach and support metabolism.
8. Make a plan
… and keep a journal! Enter more structure in a day and follow up. Fitness units and meals are consistently adhered to, and gaps are better used, for example, for relaxing baths or pedicures. Anyone who documents their diets in a diary will remain motivated. Advances and successes (even small ones) make you happy.
9. Consolidate the basics of nutrition
Sweets, pastries, salty snacks as well as white flour, fast food and ready meals should be wiped out if you want to lose weight. No more shopping. Simply banned from the kitchen. Instead, provide plenty of fresh fruits and vegetables on the market and drink two liters of water or tea daily. Depending on the diet, alcohol is allowed at most once a week, instead ginger and berry spritzers provide a taste change – and are an ideal alternative for celebrations or at a restaurant.
10. Take a break
Not only within the rules of mindfulness and as a soothing phase of relaxation from everyday stress. But also as a break from eating. In plain English, anyone who diets for seven days can pause for a day and eat what they feel like. The next day the diet continues. It increases well-being and facilitates persistence, especially in the long term.
Advice: Further practical tips and tricks for a multi-wellbeing diet routine are provided by dietitians, attentive trainers, and appropriate literature.