1. A clear realistic goal
Lose weight is fun and nice, but how many kilos do you want to lose and in how much time? Therefore set concrete goals, which is realistic in nature. A clear and realistic goal is perhaps more important than ‘just eating less’. It is more important to know why you start eating less, why you are going to lose weight and why it is so important that you do this. This also motivates you in difficult times to keep going.
You can use a schedule to achieve your goals. Most dropouts use a diary, in which they keep track of how many kilos they have lost every day, how much fat, etc. This can of course come in very handy if you want to lose weight.
2. Watch what you eat!
Eating is important when losing weight. It is important that you pay attention to what you eat. Make a schedule here that you can eat one day and which minerals you should receive. A schedule is useful for yourself to stay alert with what you eat and it is easier to keep a schedule than to plan everything in your head. It can sometimes happen that you quickly get hungry outside of your meals. Therefore, eat enough protein. Proteins stay in your stomach longer than carbohydrates. You can find proteins in nuts, quark, egg, fish and seeds. That is much better than a regular bag of chips or candy, these snacks or candy can be better avoided.
Eating healthy is very important. We need certain minerals in our body. But where do you start? There are so many possibilities and of course we can hardly resist the delicacies. Yet there are tips and tricks to get enough minerals in a healthy way. You can think of wholemeal bread, clear soup, soft cheese with less fat, make your own spice mix, brown rice, red sauce, tomato juice and natural fruit!
Eating requires our attention properly. If you eat too fast, you miss the signal that indicates your body, that you are satisfied. And distraction gives wrong signals, so you do not know if you’ve eaten enough. When eating, small snacks are definitely recommended, it helps to chew less and eat more quietly. Eat on a smaller plate. On a smaller plate you get the idea that your plate is full faster than on a larger plate. And finally eat in sizes. It is best to divide your meal 5 times a day than the usual 3 meals. This advice can help you to lose weight automatically, because would you rather not want to lose weight without a diet?
Exercising is very important for our body. It stimulates the burning of veterinarian in our body. This leads to weight loss. And that is what we want to strive for. The sport we practice is of course very much different. For example, a muscle-building sport will grow more muscle mass, so your metabolism will be higher than normal. If you want to lose weight, this is an obvious choice, because it is a larger rust metabolism. Of course going to work and getting the right food within reach. To which sports and in what way do you have to move is another question.
- Walking, walking is healthier than you think. With an hour of walking with you soon around 500 Kcal / h. Of these, nearly 385 kcal from Fat and 115 kcal from carbohydrates. If we compare that to running, we see that we have run 850 kcal / hr. This consists of 173 kcal from fat and 677 from carbohydrates. It is with the assurance to burn, to become helpful.
- A visit to the gym is definitely recommended. You have your own time in hand, can request a personal trainer, who guides you with people and the people around you ensure that you stay motivated.
- Swimming is also a good alternative. With the pulling of laps in the pool, you can easily burn 500kcal per hour. Of course that it applies to which swimming movement you use. With water treading you will never burn calories like a backstroke of a butterfly stroke.
Perhaps it is useful to know that you have to move and exercise. It is important that your heart rate and breathing increase slightly. This is the best way to take a walk every day. Besides that your heartbeat and breathing need to be high, it is important that you keep your heart and blood vessels in a good condition.
Here you have different methods for, including moving, but also the use of supplements. You can read more about the use of supplements, which is good for your heart, on our site.
The movement also has its many advantages and it avoids risks such as: Breast cancer, Heart and vascular diseases, Depression, Diabetes (type2). The benefits of exercise are: Bone density, insulin sensitivity, your fat percentage, blood pressure and cognitive functioning.
4. Drinking Water
Pay attention to our diet is very important during weight loss, but not to mention ‘drinking water’. Our body consists of 70% water. Most of the water is in our blood, the rest of the water is needed for our organs, including your brain, lungs, heart, muscles / cells, your liver and the bones. The organs in our body must be able to function optimally in order to contribute to a good metabolism during weight loss. Drinking too much water is not the intention either, because too much water can lead to “poisoning” of our bodies. Too much water can not handle our kidneys, because the fluid has to be stored somewhere, it will flow to the cells in our body. If these become overcrowded, they can no longer function properly in the course of time. How much water is too much now varies per person. What is a good indication now?
It is recommended to drink around 2 liters of water every day. Sufficient water ensures a better bowel movement. Sufficient water also ensures proper functioning of the kidneys. Other benefits include: preventing a hangover, leading to weight loss, preventing headaches, determining the brain level / brain function and water promotes your physical performance.
Drinking water is a good substitute for drinking sweet drinks such as soft drinks, etc. During weight loss you may be moving more, which leads to sweat. In order to absorb this moisture, drinking water is recommended. Drinking water can absorb the moisture loss.
5. Your hormones
You will now be surprised that hormones can be an added value during weight loss, but your hormones certainly contribute to weight loss. There are different types of hormones in our body that play a role in the burning of fat and fat storage. There are, for example, hormones, which follow your appetite or binge eating. Because of this, hormones have a big role in maintaining your weight.
But do not worry, because you can influence your hormones yourself through behavioral adjustments. How many hormones you have and the influence of hormones on your weight is genetically determined. So you have people who often eat when they are emotional or when stress starts eating more. That is why it is important to respond to your hormones. For example, do not go to sleep with a full stomach, because then your growth hormone will drop. This means that you will lose weight much slower. Your growth hormone is essential for stronger bones and tighter muscles.
It may well happen that you are hungry for sleeping, but of course there are also solutions for this. This way you can have a low-calorie snack instead of a meal or snack. Here you can think of candy tomatoes or a carrot. The best thing is that you will not eat anything else 3 hours before bedtime.