9 tips to lose weight – Without going hungry!
To get your desired result on the scales or in the mirror, taking a probiotic for weight loss as well as supplementing dietary fibre is a great start, but it is also necessary to make a few small changes in your lifestyle too.
Why can’t I lose weight?
Sugar not only effects your figure, it can also lead to you becoming very unwell. Fatty liver and diabetes are the best-known consequences of a high sugar diet, but did you also know that too much sugar is particularly harmful for your intestines? This is because too many “empty” carbohydrates change the milieu in the intestine – the pH value rises sharply, and this leads to the good bacteria having trouble multiplying. At the same time, harmful, putrefactive bacteria that love lots of sugar settle well in the intestine. Industrially processed foods also contain many substances that are harmful to your figure and overall health. However, this does not only mean classic convenience foods that contain high amounts of unhealthy fats, bad carbohydrates, food additives and preservatives – even in supposedly healthy products, such as muesli, fruit yoghurts or even pickles, there are numerous additives that you consume even without knowing. It’s always worth taking a look at the ingredients list! It is now widely known that stress has a negative impact on gut health, but did you also know that stress can effect you weight? The explanation is quite simple: stress also causes our gut bacteria to go into a state of panic, and as a first measure, it stores substances such as fat and sugar for times of need. A lack of sleep, which is often accompanied by stress, can also lead to weight gain, especially in women, as shown in a study by the National Academy of Sciences.
Is your gut flora stopping you losing weight?
Hours are spent sweating in the gym and days fasting – but for some people the weight just will not budge! One reason for this may be an excess of “fattening bacteria” in the gut. Try supplementing your gut with friendly bacteria that will help you get in shape! Taking a probiotic for weight loss is a great way to start your journey to getting in shape for summer, but there are lots of small lifestyle changes that may help you along the way too. Below we have a list of the most useful tips!
9 tips to get in shape
Many diets do not work in the long term because they are usually not based on a balanced diet and tend to be very restrictive. Eating a diet with a calorie deficit is important because it is the only way to lose weight efficiently. This means that you burn more calories throughout the day than you take in through food and fluid. Muscles are also very important for your calorie consumption. If the body loses muscle, the calorie requirement also decreases.
To lose weight in the long term without going hungry, here are some useful tips:
- Get your body moving! With exercise you increase the calorie requirement per day and strengthen your muscles at the same time. Stronger muscles ensure that you burn more calories when going about your everyday life and help you lose weight more easily.
- Try to avoid stress. Stress is not always bad, because it activates the body and mind which helps us to perform at our best. However, permanent stress is not good for our bodies. It can lead to your hormone balance becoming unbalanced and even to fat accumulating faster
- Drink lots of water! Our bodies cannot function optimally without enough water. Studies have shown that drinking lots of water even helps you lose weight. You consume about 24% more calories in an hour after drinking 500 ml of water.
- Eat only when you are hungry. You should learn to listen to your body. Eat only when you are really hungry and not just because you are bored, angry or sad. Equally important is the distinction between appetite, hunger or thirst. If you suspect that you are hungry, drink a glass of water first.
- Do not keep lots of sweet treats at home. Of course, you should not totally forbid yourself of anything, because this can increase your desire to eat it even more. Every now and then, you can allow yourself a little snack. But to avoid temptation in the first place, it’s much easier not to keep such high-calorie foods at home in the first place.
- Avoid calorie traps! Of course, nuts are better than crisps or chocolate, but they also contain high amounts of calories and should therefore be enjoyed consciously. Other traps include juices, soft drinks, muesli bars and breakfast cereals. It is important to read the ingredients list carefully, because a lot of sugar is often hidden in these foods.
- Count your calories. If you have never studied nutrition and calories before, you should count the calories you eat throughout the day. This way you can identify your daily calorie monsters and optimise your diet so that it is balanced and suitable for your calorie needs.
- Eat foods that fill you up. There are foods that are high in calories and do not fill you up. These include sweets, for example. Healthy and filling foods are those that contain high amounts of fibre and protein.
- Refrain from drinking alcohol! Alcohol has no place in a healthy diet. It contains even more calories than carbohydrates and may leave you craving unhealthy food.
Read more interesting articles about our gut and get tips for your gut health!