New year, new figures: January is the peak season for good dietary solutions. But sometimes the pound doesn’t fall as fast as we want. Our experts explain how to get rid of Christmas relaxation. Because: next summer will come!
Lose weight – can anyone do it?
Yes, everyone can lose weight except a few people who are obese due to genetic metabolic disorders. But: for some people, it will take longer for the pound to fall. Some people are thin all their lives. They can dissipate excess energy in the form of heat. If a person with this device presses the calorie brake, his weight will fall rapidly. Other muscular and strong people need endurance exercise to lose weight easily. There are also some types of natural fullness, metabolism with obvious energy-saving tendency. They easily gain weight because they have few muscles. The best way to lose weight is to combine strength and endurance training. But they need patience.
Why can’t I stick to my diet?
Maybe it’s because you’re too strict with yourself. Because: if your weight doesn’t disappear as quickly as you want, you usually feel like a weak person. If the inner voice of self-criticism has too much influence, we will lose confidence. “We ate too much today. You can never keep your calorie budget, you loser!” Such an inner bully said – thus depriving us of our belief in our abilities. Any person who contradicts himself in this situation and says, “I’m not a loser, I’m still practicing different ways of behavior! I may not succeed today, but I believe I can do better tomorrow!” He is on the right track. Confidence is the bridge to success. If you improve your view of yourself over time, your self-confidence will increase, with the attendant opportunity to continue to lose weight. Be patient with yourself!
Why am I getting fatter day by day after I quit smoking?
As long as you smoke, the toxin nicotine will promote your energy metabolism and inhibit your appetite. When you stop smoking, your body burns 15% fewer calories a day than before. For example: if you smoke 2000 calories a day, now you can eat 1750 calories. But once the addictive substance nicotine disappears from metabolism, there will be more messenger substances flowing, making you hungry. Ironically, the desire for sweets and fat increases in the early stages of quitting smoking. The brain reward system, which previously benefited from sucking homosexuality, is now looking for new stimuli. What is more obvious than putting something in your mouth from time to time? Unfortunately, this cannot be changed: every second person who quits smoking gains weight. Usually three to eight kilograms. However:
How can I eat less without counting calories?
Just let your usual part shrink bit by bit. Even if you’re full, always empty your plate – a feature that comes from having to eat at every opportunity when calories are scarce. At the same time, many studies have shown that the eyes play a greater role in quantity than the stomach. If you want to lose weight, you must reduce your weight. It’s easier than it sounds: before your next meal, take a kitchen scale and put what you want to eat on it. Then you take about 10% to 20% and put the rest on a slightly smaller plate. These 100 to 200 calories are more or less the calories we don’t even notice when we eat. However, over time, the size of clothes will become obvious. You’ll get used to the new part in a few days.
Is there a feel good diet?
Yes, scientific research from around the world has supported this for decades. The results are always the same: in the long run, those who eat a low calorie and low-fat diet are in a better mood than those who eat a lot of protein but no carbohydrates. In the early stages of dieting, protein lovers may lose weight faster, but over time, fat savers will catch up. Finally, both groups were equally successful. However, when it comes to their good mood, fat savers and carbohydrate lovers are far ahead. The researchers explained this effect through psychotropic drugs produced by our bodies themselves. Hundreds of messenger substances buzz back and forth between the brain and the body, on nerves and blood vessels, affecting our emotions. The four most important messengers (serotonin, dopamine, norepinephrine
A tried and tested diet that feels good
Eat three balanced meals a day.
Rely on filled, high fiber foods. Especially in the morning and evening, including whole grains and slow carbohydrates (such as beans). Eating a carbohydrate rich meal at night helps to relax after a hard day.
Eat protein for lunch. This helps to focus and stabilize the mood in the afternoon.
Eat sweet fruit at dinner. If you don’t want to have no other sweets, please eat fruit after dinner instead of in the middle.
Does eating slowly help you lose weight?
Yes, if you take your time, you’d better fill it up. Problem: people who often travel now are not familiar with regular meals and are used to standing and eating quickly. In the hustle and bustle, the final result on the plate is almost irrelevant. However, only 4% or 5% of lucky people are born with particularly good metabolism and exercise regularly, so they can eat quickly and keep slim and healthy at the same time. If others don’t take the time to pay attention to the food on their plates, they will eat too much. If we eat quietly and religiously, the reward center in the brain will light up, and the brain will notice in time: enough is enough. The signal comes from satiety hormones such as peptide YY and peptide-1. They are released in the gut and send a signal to the head when you are full. These processes take time. A good delay strategy until your brain responds: don’t put every snack, no matter how small, into your mouth right away, but put it on your plate first to see what’s delicious in front of you. As time goes by, you will get used to enjoying even a small part quietly at a fixed table. Put down the tableware from time to time, and consider whether the next bite can increase enjoyment after each bite. If not, stop. Put down the tableware from time to time, and consider whether the next bite can increase enjoyment after each bite. If not, stop. Put down the tableware from time to time, and consider whether the next bite can increase enjoyment after each bite. If not, stop.
What fats make you particularly fat?
French cell researcher g é rard ailhaud and other experts are familiar with the role of linoleic acid in promoting fat. Linoleic acid is an omega-6 fatty acid, which must be absorbed in a small amount in food to keep healthy. Linoleic acid is known to help lower cholesterol levels and is considered by many to be the epitome of healthy fat. Now its shortcomings are increasingly known: because it is involved in the formation of fat cells and promotes hormones that support fat storage, Professor ailhaud believes it may be a cause of the increase in obesity worldwide. That would explain a lot. After all, a mother’s excessive intake of linoleic acid in her life may have caused her baby to overproduce fat cells through breast milk. Fats with a high proportion of saturated fatty acids, such as butter, butter or lard, can also lead to obesity. Researchers in France and the United States have found that the saturated fatty acid palmitic acid slows down natural satiety hormones and encourages overeating. Other scientists suspect that high-fat foods can trigger an addictive effect that increases the appetite for fat.
Is there any fat that makes you thin?
Yes, there are. Short chain fatty acids are a powerful appetite inhibitor that naturally exists in our intestines. But the premise is that we have enough indigestible plant residues, namely fiber. Special bacteria in the intestine feed on roughage and produce efficient fatty acids in return. They inhibit the rise of blood sugar and stop hunger by slowing down the appetite stimulating hormone ghrelin. Whole grains, beans and other coarse grains can not only fill the stomach, but also inhibit hunger through messenger substances that inhibit appetite. Fatty acids, the so-called MTC fat, are also said to make you thinner. The abbreviation stands for medium chain fatty acids (medium chain triglycerides). They have about 6 calories, which is lower than the energy content of long-chain fatty acids, which have 9 calories. According to some experts, fat stimulates metabolism so much that it consumes 130 more calories a day than usual. But there are also disadvantages: margarine and oil made from MTC fat have unusual taste and are not suitable for heating, so their use is limited. The effect on metabolism has not been finally confirmed.
Can running really help you lose weight?
Yes. People who like jogging are more likely to lose weight and maintain it than others. Jogging burns a lot of calories – on average, you burn about 20% more calories than cycling, straight skating and cross-country walking. Regular running training can stimulate metabolism and optimize fat burning. After taking off your running shoes, this effect will last for a long time. Reason: even after running, the body will consume more energy over a period of time because muscle reserves need to be replenished. This so-called afterburning effect can last up to 24 hours. If you want to keep losing weight, you’d better take your time and don’t start running at full speed. It’s best to jog, but widely. At medium speed, the body burns more fat than at high speed. It requires a lot of oxygen to remove fat from storage and convert it into energy. If you run too fast, you don’t have enough oxygen. Then mainly carbohydrates are burned because it is easier for the body. If you are overweight, you should start very slowly anyway to avoid putting too much pressure on ligaments and joints. If you have joint injuries before and are significantly overweight, you’d better choose another sport. Because it’s easier for the body. If you are overweight, you should start very slowly anyway to avoid putting too much pressure on ligaments and joints. If you have joint injuries before and are significantly overweight, you’d better choose another sport. Because it’s easier for the body. If you are overweight, you should start very slowly anyway to avoid putting too much pressure on ligaments and joints. If you have joint injuries before and are significantly overweight, you’d better choose another sport.
Why do I exercise or lose weight?
Many of us just don’t exercise long enough to see obvious results. It takes time to increase muscle mass. Research shows that it takes 12 to 15 weeks of training to build enough muscle to burn a lot of extra calories. And: the important thing is quantity – three to four training courses a week are necessary. In the gym, you start with very light weight, six exercises and 20 repetitions. Then slowly increase the weight in two to three months. The best way is to have the studio trainer show you ten exercises. If you feel light at the end of the exercise (!) Pain indicates that you have had enough training. Only through constant small excessive demand, in the form of minor muscle damage, can the body form new fibers. It’s worth the effort: if you stick to such a difficult plan for a while, you’ll soon be able to eat normally again without immediately gaining weight.