Before I start, I have to say that I am no professional health advisor. But I tried out all the following tips and for me they worked pretty well as I lost more than 10 kilos in total over the time. Just notice, every body is different and not all of these tips might be the right ones for every individual! 🙂
I’ll start with the most annoying tip, you probably don’t want to hear and which you find probably almost everywhere (and which I hate as well):
1. Do exercise! (but don’t be too harsh on yourself)
→ Don’t exaggerate!
We all know, exercise is good for our bodies and makes us lose weight. This is not a secret. Me myself, I am not a sports-mad person at all! I actually don’t even like almost any kind of exercise. So what I did is this: I started on doing some fitness videos which you can find on youtube. They are all around 10 minutes long and you can work out pretty much everything you like. Some of them are hard and tiring, but I thought “hey, come on, 10 minutes won’t kill you”. The thing is, you have to find your motivation in something and keep it! Before, I tried to go jogging each day, but I kind of hated it and it was not getting any easier. So I totally lost my motivation and changed the method. After doing these intensive 10 minutes workouts, I could feel myself improving each time and I started stringing more videos together step by step. I tell you, it gets kind of addicting! Now I do around 5 videos each day, so I workout around 1h (if I include the stretching..) and it really makes me stay fit and satisfied! I collected the videos I liked most and made my own daily routine (for the week, each day a different routine). So just start doing a bit everyday, even if it is just one video. You are gonna be able to feel the changes after a while!
And remember: He who will reap must sow!
Here are some of my favourite channels on youtube:
Also notice, once you gain more muscles, it also will make you burn more calories, so once you build up your muscles, it get’s easier to lose weight because they make you burn more calories (also if you’re not moving). Don’t be scared if you first seem to gain weight, because muscles are heavier than fat! Just continue and you will see the results after a while!
→ Do cardio
If you really want to lose fat, don’t forget to do some cardio (videos) as well, otherwise you are only gonna build muscles (for example, I started doing Capoeira which I really enjoy)
2. Eat healthy and regularly!
Eating regularly will help your metabolism to stay in balance and prevent things like food cravings and hunger pain. For me, it works out best to eat 3 meals during the day (breakfast, lunch and diner) with 2 snacks in between.
→ Eat breakfast!
The most important meal during the day is (in my opinion) a healthy breakfast, because it gives you energy for the rest of the day. I always eat whole grains (oats or muesli) mixed with fruits for breakfast, as it doesn’t rise your blood sugar so rapidly as other meals (like for example wheat products like cereals or sugar products like toast with marmalade). This makes you stay full longer and causes a stable blood sugar.
→ Eat complex carbs
I also try to prevent eating to many carbs in form of monosaccharides (which you find especially in sweets). If you eat carbs, try to eat complex carbs (which you find in whole grain, soy products, veggies and fruits..).
To save carbs and replace ‘bad’ for ‘good’/’complex’ carbs and eat something to get full, I like to replace foods with a high percentage of carbs like rice, noodles and wheat bread with:
- beans (white, black, kidney, ..)
- whole grain bread
→ Don’t try avoid all fat
You don’t need to avoid any kind of fat. It sounds a little paradox, but fat can actually help you to burn body fat! It just depends on the type of fat you consume! This ‘healthy’ fat is in the so-called ‘unsaturated fatty acids’ which have a lot of other advantages as well (e.g. they also improve the efficiency of your nerve system!) You can find them for example in fatty fish, avocado, all kinds of nuts, olive oil and flaxseeds.
→ Eat natural products (avoid pre-produced/industrial foods)
Another of my advices: always try to eat as many natural and organic products as possible, and avoid eating oven-ready meals, fast-food, and any kind of industrial made foods, especially industrial sugar (like chocolate bars and any other fabricated sweets, fruit joghurts and a lot of other products you find in the supermarket).
→ Eat balanced to avoid cravings!
Eating healthy doesn’t mean that you have to go completely without sweet! The opposite: I think every of the 4 main flavours: sweet, sour, bitter and salty should occur in your nutrition. Especially the flavour ‘bitter’ is often omitted in the modern nutrition and not advertised, which probably leads to a lot of health problems in our sciety and a main cause for many diseases!!
→ Eat bitters
Bitters have a lot of advantages: they support a healthy digestion, fight bacteries and viruses, help losing weight, have blood-purifying properties and are a secret weapon to prevent sugar cravings!! You find them in:
- chicory salad
- green tea
- a lot of herbs (cilantro, dandelion, , curcuma, tarragon, oregano, etc.)
3. Drink a lot of water!
Drinking water helps your digestion and thus losing weight because it increases the energy turnover. Drinking a pint of water before eating helps you to stop redundant hunger and makes you feel full faster and you will consequently eat less. If you don’t like water that much, you can infuse it (for example with berries, lemon, mint, cucumber, other fruits…). My number one for improving the burning process is water infused with lemon, ginger, mint leaves and cucumber!
4. Prepare your own ‘little helper’ drinks/teas which support your digestion and fat burn!
There are a lot of teas which can help you burn more calories and fat. For example, I always drink green tea after exercising to extent the burning process! Here are my recommendations:
- my number 1: green tea (I drink up to 3 cups over the day) (don’t use boiling water , it should be around 80 ° and don’t let it infuse longer than 3 minutes)
- ginger tea (slice around 3 pieces of ginger and pour them with boiling water)
- lemon tea (squeeze a lemon and add hot water (not boiling, you can also just add the lemon juice to cold water)
- stinging nettle tea (a great detox tea as well!)
- avocado stone tea (separate the stone from the skin, cut in slices, leave it rest for 3 days, grate it and then use it to make a tea (pour 2 teaspoons with boiling water and leave rest for around 15 minutes for a teapot, it is a great metabolism booster!)
- a mix of a small glass of water, 2 teaspoons of apple cider vinegar, 2 teaspoons of lemon juice, 1 teaspoon of cinnamon, 1 teaspoon of honey is also a great metabolism booster!!
5. And most important: your attitude!
→ Be positive
Think positive in whatever you do. If you exercise, think about the results and the good you to to your body and health! Be conscious about what you eat and learn to appreciate your food. If you decide to eat a chocolate bar: enjoy it! It’s not good to always have a bad consciousness and think about gaining weight, especially when you eat ‘unhealthy’ food. Learn to love yourself, including your body. If you don’t like a specific part: work on it! The power to change it lies inside of you!
→ Communicate with your food!
This might sound a little crazy but it works! There is a German saying which can be translated as: “You are what you eat!”. This is for real. No matter what you consume, what you ingest, your body is going to answer. You have to be conscious about what you put inside your body as your body is recycling all of these things inside of you and in the end, they become part of you. Nowadays, there are a lot of harmful chemicals and other bad ingredients and substances inside of a lot of foods which contaminate us and make us sick and feel bad. The best thing is of course, to avoid these products, but sometimes they are even inside of products where we didn’t expect them to be, so it makes sense to me, that before consuming something, ask to only take the good elements from it and to put out all the harmful parts. You have the power over your body and with this you can help yourself to clean from all negative influences related to the foods. Especially if you eat meat, you don’t only ingest the nutrients, but also the emotions and other ‘invisible’ things, connected to it. If the animal was not treated well and permanently stressed it is likely that you also ingest these parts of your food, so always try to be conscious about what you consume, where it comes from and how it can influence you.
In the end, you are able to decide about what you eat and ingest!
→ Be happy! 🙂
Don’t torture yourself with starving or too much exercise. Give your body time and let it rest as well! For example, I will always need chocolate and cakes to stay happy, because I like them so much. You can still eat such things, just enjoy it and be aware of what you eat but if you don’t eat anything in excess, it’s fine! 🙂 My granny always says: A little of each!