Many people say every pound goes through the mouth, but if you eat too little again, then stress occurs in your body. You slow fat burning, so you burn less fat. If you can not get energy out of your fats, this is taken from your proteins and glycogen. This means that you will lose muscle tissue.
Many diets where you have to eat much less are therefore not good in the longer term. If you want to stay slim for a longer period of time, you should try to change your entire lifestyle.
- Go to sleep on time (physical recovery takes place between 22: 00h and 02: 00h
- Eat 5 to 6 meals a day ** (of which 2 snacks)
- Eat as much as possible healthy (see green and orange group)
- Try to exercise 2 to 3 times per week (strength training and cardio)
- In addition to exercising, try to move for 30 minutes at least 5 days a week
(for example, exercising for 30 minutes at a time, with a minimum of 30 minutes of exercise, I mean 30 minutes. Spread over the day)
* I want to emphasize that there are also good diets on the market that, in addition to a good eating program, also look at lifestyle change.
** If you skip a meal, there will be stress. You then make more enzymes for fat storage and can burn less.
The jo-jo effect:
What is important to know with weight loss is that once created fat cells, they never leave (except with liposuction). So you can lose weight what you want, but the fat cells that you have ever created will not disappear. à ¢ â,¬Å "Yes, but I'm falling off anyway?  €.
Yes, that's right, if you lose kilos, the fat cells will slowly drain. However, it is important to know that fat cells that have been produced also fill up faster. So if you're going to have a diet for a while just eat again, these fat cells will fill up quickly again, so instead of a fast-paced diet, try a diet that makes you feel comfortable and last your whole life. is.
Many people try all kinds of diets to slim down and then get the lost kilos back and sometimes more. This happens a number of times and in the end their metabolism is so low that they have to eat super-cleanly in order to stay on their weight. You have brought your body into an artificial hunger winter and it is in a low-energy mode, purely for survival. Now it's up to you to convince your body that there is an abundance of food, and that it does not have to be so economical anymore. That is why you will have to eat more - step - by - step to lose weight again. Below are some tips for a good metabolism:
1. Go to breakfast: â € œIn the morning, food starts burning, you have more energy during the day and you have less appetite for snacks. Start with a small amount of eg a small bowl of muesli or half a sandwich and build it from there. The reluctance to go out for dinner can last a week or a few weeks, but at a certain point you wake up with a crap!
2. Watch with sugar
Eat less or rather no (table) sugar and products that contain sugar (soft drinks, sweets, sweet spreads, syrup, ice cream, cookies). If you eat less sugar, you will also become sensitive to sweetness. Regular sugar digests far too quickly and gives you a sugar dip. This is due to a too rapid increase and therefore too far down your blood sugar level. This dip ensures (again snacking.
3. Replace white starch products for whole grain products
These products contain a lot of fiber, which improves digestion and bowel movements. They also digest more slowly than the white varieties (including regular potatoes) and thus the energy is released evenly. You will therefore not get a dip (and tasty appetite) after the meal.
4. Eat regularly
Try eating 5 or 6 small meals instead of three large ones a day. The more often you eat, the more your stove is stoked. Your body is regularly energized and will discontinue its efforts to discuss energy and hold it cramply (supply of body fat).
What can I eat the best?
Below, I indicated what you can eat best by means of a red, orange and a green group.
Green means: you can eat a lot (make sure you do not consume too many calories because of this.
Orange means: fine in moderate amounts, but do not take too much of it.
Red means: unhealthy, preferably completely omitted and otherwise rarely eat.
These lists are a guideline to see what you can eat best.
Try not to work too much with a forbidden list, but occasionally take some treats. If you are always busy with what you are not allowed to eat, you will always see it for yourself. Try not to see a pink elephant for you.
Occasionally something from the red group is absolutely not wrong.
Green: - All peoples' products (contain a lot of fiber and vitamins, digest slowly and give a full feeling): wholemeal bread, sweet potatoes, brown rice, oatmeal, etc.
- Protein products (saves your muscles): with little or no saturated fat: low-fat cottage cheese, yogurt and cheese, chicken breast and other poultry without skin, eggs etc.
- Protein-rich sandwich fillings: chicken fillet, ham, smoked meat, boiled or oil-fried egg, all types of fish
- Products rich in unsaturated fats: vegetable oils, such as olive oil and linseed oil, natural nuts, peanut butter, etc.
- Vegetables (contain a lot of fiber, vitamins and minerals - legumes also contain protein and complex carbohydrates). Eat plenty of vegetables at the evening meal, change the type of vegetables. Eat vegetables as a snack and, for example, at lunch in a salad
- Fruit (contains many vitamins and minerals, but also contains (sometimes large amounts of) fruit sugar). Therefore, pay attention to the calories; if you eat 10 pieces of fruit in a day, you will not lose weight. Be especially careful with grapes, which contain twice as much fruit sugar as most other fruits.
- Drinks: (mains or spring) water, vegetable juice, green tea without sugar
Orange: - Honey contains mainly fruit sugar and is a good substitute for eg sugar in tea. Do not take a cheap kind, because ordinary sugar is added to it. Make sure that you do not take too much, just like with fruit.
- Brown bread and other products that are in between whites and wholegrain (cruesli for example). They digest faster than whole grain products and contain less fiber. So you better switch to that peoples variant.
- Sugar and white starch products in small quantities and preferably combined with products from the green group. E.g. a little ketjap through the hot meal, a league a white cracker with a slice of 20+ cheese
- Meat and milk products with normal amounts of (saturated) fat, eg minced beef from which you do not throw away the fat, chicken with skin, full fat cheese as (thin) bread spread, (semi) whole milk
- Sweeteners and everything in it. In itself a good replacement for sugar if you like sweet, but it is and remain unnatural substances and you should not take it off
- Drinks: milk, fruit juice (pay attention to calories, see fruit), thick juice with pulp, coffee, tea without sugar, alcoholic drinks without sugar excl. Beer (if you want to lose weight, no more than 1 or 2 glasses of pw, light soft drinks
Red: - Sugars and everything it contains, this gives a sugar dip and fat storage. This is therefore about ordinary (beet or cane) sugar, not about fruit sugar. So sugar in coffee and tea, sweet spreads, cake, cookies etc.
- Deep-fried products and all products with the ingredients list:
à ¢ â,¬Å "(partially) hardened / hydrogenated vegetable fat / oilà ¢ â,¬Â. This means that it contains trans fatty acids, an unnatural form of fat that is extremely bad for cholesterol levels (eg in French fries, chips, biscuits, cheap margarine, non-natural nuts and a lot of ready-to-eat products.
- Products with a lot of saturated fat: fatty meats with bacon, full-fat cheese as meat substitutes in the warm meal or thick spreads, cream, full curd, butter or chocolate.
- White starch products and potatoes (these digest too fast and give a sugar dip and fat storage, just like sugar: white bread, white pasta, white rice, white crackers etc.
- Beverages: soft drinks with sugar, coffee and tea with sugar, sweet alcoholic drinks and beer
Of course this list is never complete, but in my opinion it gives a clear picture of what is and is not so good for you.
Tips for eating:
- Try to keep track of what you eat for 3 days in a notebook. You will see that you will delete some things afterwards
- Always use all meals at the same place and at fixed times. Eating something different or at other times becomes unusual.
- If you use a smaller plate, you do not have the idea that you eat (much) less. Or do not put scales on the table but scoop up in the kitchen.
- Chew the food consciously. Pause halfway through the meal
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