Surely you know this feeling: you have enough of your extra pounds and want to reach your desired weight as fast as possible. You choose a diet that will severely restrict you and deprive you of your zest for life as you adhere to the strict dietary rules. Then you spend hours in the gym and finally realize that you have lost only two pounds. It's completely understandable that it frustrates you and annoyed you throw the towel. But there's good news for you: the non-diet that helps burn fat efficiently. In addition, the following nine tips are useful for changing your eating habits to become fitter and healthier at the same time. In combination with regular strength training you burn superfluous body fat much faster and you can see first successes after a short time. In order to keep your desired weight, you should follow this nutritional plan. With the help of Harris-Benedit formula You can see how much calories you need per day. Another very good way to determine the calorie requirement can be found in the article: Optimal calorie intake for fat-free muscle mass

9 tips for your diet

    1 ·Drink enough water
    You should be careful to drink enough water. Surely you've heard of the recommendation to drink eight glasses a day. This is a good start but is not enough to effectively support fat burning and muscle building. There is no prescribed amount of water you need, but it is always better to drink more. In addition, it is important that you take cold water as much as possible. So you burn calories very fast

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    2 ·Reduce saturated fat to a minimum
    Saturated fat should make up only 10 percent of the total calorie intake in your diet. Examples: Fat meat and fat sausage (salami, liver sausage, etc.), snacks (chips, flips, etc.), chocolate, ready-made food, lard, cheese, cream, etc.

    3 ·Eat enough fatty foods
    If you consume too little fat over a longer period of time, the negative effect on your health. Your lipoprotein cholesterol level is drastically reduced. With too little fat intake, testosterone levels in men are reduced. In European diet, omega-3 fatty acids are often neglected. Rapeseed oil, various types of fish (tuna, salmon, mackerel, herring), tofu and walnuts can help you to balance this deficiency.

    4 ·Enough carbohydrates for more energy
    Carbohydrates are important to make you feel energized and optimal muscle building and muscle strength. If you choose a nutrition plan with a very low carbohydrate content, you will lose fat fast, but at the same time have negative effects on your body muscle building determine. Also, you do not have enough strength and stamina for your workouts. Your metabolism is reduced and you burn fewer calories during exercise. In addition, you feel tired and exhausted.

    5 ·Nutrient Balance
    Make sure you choose a variety of nutrient-rich foods to best meet your vitamin and mineral needs. Unilateral diets will not help you and you will not achieve your desired results. Examples: Apples, berries, broccoli, cabbage, kale, radish, spinach, beans and lentils, nuts and seeds.

    6 ·Frequent small meals
    Avoid two to three luscious dishes a day and eat six small meals throughout the day. In this way, your metabolism is positively influenced.

    7 ·Carbohydrates at the right time
    To speed up the burning of fat, you should consume carbohydrates in the morning and during the day. In this way, your body can better use the carbohydrates for various bodily functions.

    8 ·Combination of different foods
    When putting together your diet plan, you should be careful to combine different foods and never eat one-sidedly. Be sure to include enough good carbs such as beans, vegetables, fruits, cereal products and protein foods such as beef, poultry, fish and dairy products in your diet.

    9 ·Decide on nutrient-rich food
    Although you can eat what you want, it's better to choose foods that contain a large amount of nutrients. Here's a small example: Two pieces of wheat toast and a bowl of fresh strawberries provide 26 grams of carbs, 1.5 grams of fat, 7 grams of protein at just 118 calories, while a cereal bar contains 27 grams of carbohydrates, 3 grams of fat, 2 grams of protein and 139 calories , Nutrient-rich foods have many advantages. Besides, you can eat more. So no feeling of hunger arises.

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