Our ten tips for a healthier and leaner life – at a glance.
1: Eat 8 hours, fast for 16 hours
The body needs longer eating breaks to break down and regenerate fat in peace. Ideally, you can therefore last at least four hours between main meals during the day and at least twelve hours, better 16 hours, of the meal break at night. Significant side effect: The snacks in between automatically disappear, and these are often real calorie bombs.
2: Get full of vegetables and legumes
Strict calorie-counting is out because: A calorie from walnut is used differently by the body than a calorie made from chocolate. It is more important to eat many foods that saturate well because of their high water content and volume – such as vegetables, legumes such as beans, peas, lentils, and low-sugar fruit, such as berries. Tip: Eat as many different varieties as possible in many different colors.
3: Choose whole grains
They prefer to use whole grains for cereal products – they contain plenty of fiber, vitamins, and minerals and saturate much more extended than white flour products, consisting of empty calories. Thread also has a positive effect on digestion and intestinal flora. Studies show that an intestinal flora that contains many good gut bacteria protects against inflammatory diseases, obesity, and diabetes. Urgraine varieties and spelled, millet, or pseudo-cereals such as amaranth and buckwheat are also better than highly bred industrial wheat.
4: Simple carbohydrates and alcohol in small amounts
True thickeners are the simple carbohydrates that the body quickly utilizes. For example, they are stuck in sugar, sweets, cakes, and white flour products and allow insulin levels to rise rapidly and fall off again. This leads to cravings and fills the fat cells. Alcohol also slows down fat burning – less is more here. But: Prohibitions don’t work in the long run, so our rule of thumb is that as long as you eat about 90 percent healthy, ten percent of snacking is not a problem.
5: Fill the plate properly
The best balance is half with vegetables, a quarter with protein (legumes, dairy products, eggs, fish, meat), and the last quarter with a saturation supplement (e.g., legumes, potatoes, whole grain rice, or pasta).
6: Buy real food
Pay consideration to your diet’s quality: Eat as fresh, unprocessed food as possible – preferably organic, seasonal, and from the region. The less treated your meal is, the healthier it is. And you know what’s in it.
7: Eat consciously
Chew thoroughly and enjoy properly – it’s best to do this without a book or smartphone in your hand. Sit down comfortably and eat only when you are starving. Also, pay attention to how you get the food. Some people do not tolerate raw food and are better able to cope with steamed or oven vegetables.
8: Frequent shutdown
Take regular breaks and sleep a lot – it should be eight hours a night. This brings the body and mind to rest, and the stress hormone cortisol, which prevents weight loss, has no chance. Leisure techniques such as progressive muscle recreation or a mindfulness practice such as meditation or yoga are also prima.
9: Make an exercise routine
Sport is essential to keep the weight. And muscle cells burn more calories than fat cells even at rest. Ideal: a combination of endurance and strength training, preferably of two units per week. It also helps to walk more often in everyday life, to walk upstairs or to cycle.
10: Don’t forget to drink
It should be 1.5 to 2 liters a day, preferably water or unsweetened tea. For sports, add about one liter for each hour of activity.