Dinnercancelling - Give your dinner to your enemy
If you skip dinner completely two or three days a week, you'll be surprised how the pounds tumble off. With "dinner canceling" you don't eat anything after 4.00 pm. However, make sure you drink enough alcohol-free fluids. A pleasant side effect is that the bowels are relieved and you sleep better.
Less is more
According to a recent study, the French are among the healthiest Europeans. This is surprising at first glance, as the typical French diet is not exactly low in fat (e.g. greasy croissants for breakfast). Scientists see the reason for this in the fact that French cuisine is typically based on small portions. CONCLUSION: If you have less on your plate, you eat less!
Mineral water suppresses hunger
Drink plenty of carbonated mineral water throughout the day. Not only does it have no calories, but the carbon dioxide also makes you feel full. Water is also the best thirst quencher. It is best to drink a large glass of water about 30 minutes before each meal (reduces the feeling of hunger without calories).
Walking to combat hunger
When hunger strikes, it is better to exercise than to indulge in a snack, because just 5 minutes of walking is enough to significantly reduce cravings for a snack for a longer period of time, according to studies by California State University.
Be careful when shopping
What you buy is usually what you put on the table, as nobody likes to throw food away. So avoid the potato chips section in the supermarket, because you can't eat the potato chips you don't buy!
Protein for that "I'm full" feeling
According to the latest studies, nutrition experts recommend eating a portion of protein with every meal. Protein releases the hormone cholecystokinin, which sends the signal "I'm full" to the brain. Result: less hunger, longer feeling of satiety. Ideal daily dose: 1g protein per kilo of body weight. This means that a woman weighing 60 kg should consume 60 g of protein per day. This can either be in the form of protein-rich foods such as eggs, yoghurt, turkey breast or with the help of a fat and cholesterol-free protein powder, which also has the advantage of being able to be optimally dosed.
The wrong scales spoil the feeling of success
If you exercise regularly and still don't lose weight in the first few weeks/months, you should know that muscles are heavier than fat. As you can build up muscle mass with pretty much any type of sport that you do regularly (even as a woman), you may even gain weight in the first few weeks. The real success of the fitness program can therefore only be seen on a special fat scale. This does not show the weight, but the fat content of the body. So, don't get discouraged and keep training.
Eat according to plan
You should never "skip" a meal. Skipping breakfast is particularly bad for a slim figure, as the metabolism slows down by 5% overnight and then remains at this low level until the next meal. If there is no "input" in the morning, the body continues to work on the back burner and fat burning does not get going. Ideally, you should eat three meals a day (about 5 hours apart). This gives the body long phases with relatively low insulin levels during which it can break down fat. Many small snacks, on the other hand, lead to a constant release of insulin, an increased feeling of hunger and ultimately to the build-up of fat deposits.
Late risers are thinner
Late risers now have the perfect excuse to roll over in the morning. According to a new study by Stanford University (USA), people who sleep at least 7 hours a night are slimmer than those who have to get out of bed after only 5-6 hours. The reason: the shorter the sleep, the more of the appetite-stimulating hormone ghrelin is produced in the blood.
Shopping makes you slim
It's not just working out in the gym that makes you slim - banal activities such as shopping, climbing stairs and vacuuming also burn a lot of fat.
Muscles eat fat
The ideal fitness training for weight loss consists of a combination of endurance and strength training, because muscles need energy and this is primarily drawn from body fat.
Fight the carbon steam
A banana or a piece of chocolate is the first thing to help combat the "I need half a pig on toast" carbon fumes. This raises blood sugar levels, takes the edge off hunger and gives you a break to think about how much and what you really want/need to eat.
Snacking makes you fat
That's why you should only have one treat in the house or office, because variety leads to more consumption. It is also better to store your snacks in a place that is difficult to reach.
The ideal break-time snack
Fresh fruit such as pineapple, apple, papaya, kiwi and melon. Virtually fat-free, very aromatic and rich in nutrients.
The ideal training snack
Recent studies have shown that "single-set training" is more effective than "multi-set training". In other words: train each muscle group with one set (15-25 repetitions) 1-2 times a week. More is also more effective, but in relation to the time required, muscle growth only increases minimally through multi-set training. The less time spent on muscle training leaves more time for fat-burning endurance training.
Eat less = live longer
Animal studies have shown that a 30% reduction in calories (combined with an adequate supply of micronutrients and vitamins) can prolong life by up to a third and keep you healthy into old age. In addition, there was no evidence of an age-related weakening of the immune system or a reduction in muscle mass and memory. Diabetes and diabetes mellitus also no longer occurred. The fact that years of "filling one's belly" with sweet and fatty foods and a lack of exercise have had an effect on people is shown by the death rates for cancer, diabetes and cardiovascular diseases, which rise sharply after the age of 50. If that's not a reason to eat less and exercise more!!!
Not all pasta is the same
At an Italian restaurant, you can eat heavenly light but also devilishly heavy. To take off: Macaroni all'arrabiata, spaghetti primavera. Heavy: lasagne al forno, with carbonara sauce or gorgonzola.
The earlier the better
If you want to stay healthy, you should do something about it early on. Researchers at New York's Albert Einstein College recommend that women in particular should eat a low-cholesterol diet and exercise a lot before the menopause.
Chewing gum kills hunger
People often eat sweets out of boredom (e.g. at conferences), as chewing relieves stress. It is therefore better to chew gum - it has no calories and reduces stress!
Nuts are better than potato chips
If you can't do without hearty snacks in front of the TV in the evening, it's better to go for unsalted peanuts with shells rather than potato chips. They are not only tasty, but also very healthy.
Ideal sports for active fat burning
Jogging, inline skating, Nordic blading, Nordic walking and cycling burn a lot of fat.
The heart rate monitor sets the pace
Endurance athletes should always wear a heart rate monitor when exercising in order to train in the ideal fat-burning range (so-called limit heart rate). This is the only way to ensure efficient training.
The ideal heart rate for burning fat
This is how you calculate your limit heart rate for optimal fat burning during endurance sports (try to train for as long as possible so that your heart rate fluctuates around this value). Caution: First work out the brackets and then calculate the points before the dashes!
Resting heart rate + (220 - 3/4 age - resting heart rate) x fit factor
Fit factor: 0.55 for non-exercisers, 0.6 for those with little training, 0.65 for those with endurance training
Plan fixed breaks for eating
If you munch on the side, you lose track and don't feel full. Two or three cookies can quickly turn into a whole packet.
Eat slowly
As the feeling of fullness only sets in after a few minutes, it is important to eat as slowly and enjoyably as possible. As soon as you are full, simply stop, no matter what else is on your plate.
Shop full
Never, never, never go shopping hungry!!! It's best to buy all your groceries from a shopping list. Avoid dangerous snack and confectionery areas in the supermarket.
Against snack cravings at parties
Late at night, parties often bring the urge to snack. Better than potato chips & co. are plenty of cold mineral water (also protects against dehydration caused by alcohol) and some white bread.
Alcohol - better not so much
Alcohol stimulates the appetite and inhibits the breakdown of fat. So it's better to go for mineral water. Several studies have also shown that alcohol before a meal encourages you to eat more. It is therefore better to drink alcohol only with food, if at all, and to avoid aperitifs. TIP: Drink a large glass of water after every glass of alcohol.
Sex makes you slim
If you don't feel like exercising, you should have sex frequently, because sex also burns a lot of calories.
