- Normalize blood sugar levels
You probably already know what makes you gain weight: sugar and white flour products cause your blood sugar levels to skyrocket, but they don't keep you full for long and quickly lead to cravings again. Usually not for a carrot or an apple. A protein-rich diet with lots of fiber and carbohydrates from fresh plants, as recommended in low carb, provides long-lasting satiety and keeps blood sugar levels in the normal range
.1Healthy fats from good, cold-pressed oils, fish and nuts provide valuable nutrients and do not make you fat.
- Increase your basal metabolic rate
Every kilo of extra muscle means an increase in basal metabolic rate of almost 100 kcal/day, so strength training is recommended. Endurance training is the second best way to lose weight. The ideal weekly training plan: twice pure strength training, once strength in combination with interval training, once pure endurance training. By the way: physical activity not only increases your basal metabolic rate, but also creates balance and makes you feel good about your body.
- Get to know the feeling of satiety
Take your time when eating and concentrate on enjoying your meal. This is because a feeling of fullness only sets in after 15 to 20 minutes. You can also increase your feeling of satiety with our product GLUCOMANNAN weight loss sticks - orange. 100 % natural fiber from the konjac root supports weight loss during the diet, because the glucomannan powder contributes to the feeling of satiety.
Everyone is different and eats differently. Choose a diet that suits your taste and your life. Don't force yourself to include foods in your diet that you don't enjoy. Don't eat anything that tastes boring. Season with herbs and spices, make sure the food is good and fresh, treat yourself.
Home-cooked dishes not only taste better than ready meals, they also contain no unnecessary ingredients, such as sugar. With appropriate planning, the time required is not great, but the enjoyment and weight loss success are
.2 In very stressful times, however, it can also be helpful to replace a meal with a protein shake. We recommend our product MY PERFECT SHAPE - protein diet shake, which can be turned into a delicious drink in no time at all - low in calories, filling and with metabolically active vitamins.
Make sure you get enough sleep. Sleepless nights lower the leptin level, which triggers the feeling of satiety, while the appetite-increasing hormones ghrelin and orexin increase
.3
- Tricking the reward center
If you reward yourself with food, you should think about an alternative way of giving yourself pleasure that puts you in a good mood. Maybe it's music? A phone call with a good friend? A massage? Also link your diet successes with special rewards: a trip to the cinema for one kilogram lost, a city trip for five kilograms lost, whatever makes you happy.
Sources:
1Study
on the influence of a high-protein diet on body weight
2Study
on the influence of home-cooked meals vs. convenience foods on body weight
3Study
on the influence of sleep on body weight