You’ve tried countless diets and forms of nutrition, but none of them have worked in the long term? Do you simply lack the idea and the necessary knowledge of how to reduce your weight and lose body fat?
Here I have 7 tips for you that will help you if you put them into practice:
- Eat regularly. Avoid skipping meals and thus keep your blood sugar level constant. This is important to avoid cravings and hypoglycemia. Both have a negative effect on your goal of reducing body fat and losing weight in the medium to long term.
- Concentrate on 3 main meals a day (breakfast, lunch and dinner). Avoid “snacking” between these meals. This will save you calories and prevent you from unconsciously eating too much in between.
- A negative calorie balance is basically decisive for whether you lose weight or not. In other words, you should eat fewer calories in total and more of the right foods. This will make you lose weight!
- Eat a high-quality source of protein, healthy fats and sufficient vitamins in the form of vegetables at every meal. Carbohydrates are also ok. At the right time, in the right form (type of carbohydrate) and in the right amount.
- Avoid foods with a high calorie density (e.g.: carbohydrates combined with fats) as well as fast food, industrial sugar, soft drinks, ready meals, trans fats and highly processed foods. Eat more natural and unprocessed foods!
- Sleep at least 7-8 hours every night. A study shows, among other things, that just 1.2 hours more sleep per night leads to an approx. 270-calorie reduction in energy intake during the day. Furthermore, important regeneration processes take place in your body while you sleep, which have a positive effect on your body fat percentage, among other things.
- Drink about 2 to 4 liters of water a day regularly throughout the day, depending on your activity level. An optimal water balance fills the stomach with virtually no calories, stimulates the metabolism and curbs your appetite.
Do you want to lose weight sustainably and in the long term and reduce your body fat percentage? Then get in touch with me for an initial consultation!