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15 weight loss tips for everyday life

Losing weight can be a big goal - but you can also do many things in your everyday life to reduce the amount of food, save a few calories and boost fat burning. In the long term, this can have significant effects. We have compiled the best 15 tips for losing weight at the same time without much effort here.

Tip #1: Drink enough

This is probably the most important tip of all if you want to lose weight consistently. Our body needs on average daily about 0.03 to 0.04 litres of water per kg body weight -which are already lost during normal activity and at moderate temperatures. In summer and during sporty, sweaty activities this is even more.

If you weigh 70 kg, that is already about 2.1 l - 2.8 l of water, if you are heavier, you are often already above the 3 l limit for water requirements. About one third of our water requirements are covered by food, the rest we have to get from drinking. Pure water is ideal,unsweetened teas are also fine, but sugary drinks or fruit juices are taboo in this quantity. You would take up far too much sugar. For this reason you should always pay attention to the sugar content of your drinks - healthy juices often contain enormous amounts of sugar, fruit sugar is not "healthier" than industrial sugar if the amount is too large.

In order to supply your body with sufficient fluid, you must above all drink regularly. Our body is only able to add 250 ml of liquid per 20 - 30 minutes.For this reason you should get into the habit of drinking a small glass of water every hour if possible. If you are awake for 15 or 16 hours, you will very reliably reach your "target" of water.

Experience shows that many people find it difficult to build and maintain such a habit. Water glass and bottle at the workplace and various drinking reminder apps often make it much easier to drink regularly. Over time, a habit forms and automatically reaches for the glass.

Drinking enough water is not only good for your body and your digestion, it can also dampen your hunger feeling very effectively. Our body often demands food when we are thirsty. This is because food also contains a certain amount of water. We usually follow our feeling of hunger immediately, while we ignore the "drinking signals" of our bodies.For this reason, the body creates a feeling of hunger because it knows that it will get at least a small amount of water. Unfortunately also with a lot of "empty" calories, which we don't really need. You can save them.

Although the subject is not new, the effects of adequate fluid intake when losing weight are still widely underestimated and hardly anyone thinks about drinking enough when losing weight. But this can make a big difference and can already help you, automatically lose some weight and save countless calories.

Tip #2: Keep a sugar log

Sugar is the great enemy in our world. But the really perfidious thing about him is that he often operates in secret. Today, we have hardly any idea how much sugar we actually consume. Most of the time it is incredible amounts.

If you eat normally and are an adult, the WHO recommends that you should not consume more than 25g of sugar per day. The absolutely justifiable The WHO sees a maximum for adults of 50 g per day.

Anyone who has ever tried to implement this recommendation will find that this is already hardly possible with our normal diet. Just one glass of lemonade can contain up to 25 g and more of sugar, a cup of fruit yoghurt often contains well over 30 g. Sugar really does follow us wherever we go - even in places where we would never expect it: even ketchup often contains up to a quarter of pure sugar.

Of course, the WHO recommendations are not without reason: there are very sound medical reasons why our sugar consumption should, as far as possible, reduce the amount of 5 - 10 teaspoons per day (25 g - 50 g) should not exceed The fact that excess sugar also leads to considerable weight gain is just one of them.

Actually adhering to these prescribed amounts can be difficult in everyday life - with a single energy drink you have already exceeded your daily target. What we can do, however, is to become a little more sugar-conscious and reduce our sugar consumption at least partially by selecting foods more specifically according to their sugar content and always keeping an eye on the total amount we have already consumed.

Changing one's own habits a little and replacing individual foods with a high sugar content with less sugary alternatives can make a significant difference to the overall quantity. In the end, it also makes a significant difference to your calorie intake and weight.

Tip #3: More fruits and vegetables

You have probably already heard this tip from many sides. Regardless of this, you can only repeat it again and again because it is so important. Fruit and especially vegetables contain many minerals, which we have a considerable lack of in a normal diet. In addition, there are many secondary plant substances which, despite their small amounts, are very important for keeping our body healthy

It's not about becoming a vegan right now or eating only vegetables (which can be very healthy if you like it). 

What's more important is that you just include more vegetables and fruit in your everyday life - as a snack, a snack between meals or simply as a side dish. Just nibbling a few pieces of raw vegetables on the side, eating an apple or increasing the salad selection for your lunch can already contribute a lot. 

To break down fat your body also needs a lot of nutrients - and they prefer to stick to fruit and vegetables. The better your nutrient balance, the better it goes with losing weight. Where there is a lack of nutrients, the body cannot work properly and therefore often takes its time losing weight. You could easily help your body to lose weight with a few raw food snacks within easy reach. 

Tip #4: Containing snacks

Especially in the last two decades our eating habits have changed significantly: we got more and more into the habit of nibbling -a few snacks here and there instead of eating properly. Unfortunately, this has also had a negative effect on our weight to a large extent.  

Most of the times we do not really notice how often we actually have a little bite between our teeth or have little "snacks" or snacks in between. We eat a lot during the daywithout even being really hungry - and are usually too distracted to even notice. 

The appetizer pattern causes a lot of damage and in the end makes us completely lose track of how much we actually eat during the day. It puts a strain on our digestion, which has to work practically all the time, makes us tired and unfocused and robs us of energy (although we believe that the morsels always give us energy, which is unfortunately a mistake). 

Tip #5 Install longer purging times

Our body needs time to utilize the food we eat, incorporate the useful substances and collect waste products and prepare them for excretion. We should also give it this time.  

A large part of this disposal work takes place at night while we sleep. In this time the body can work undisturbed and complete the digestive work completely. This can be made much easier for him if he does not also have to digest the remaining food from the late dinner during this time, but his stomach is relatively empty. 

The approach of the intermittent fasting - a diet where you eat one day and fast the next day - aims exactly at giving your body this sufficient "digestion-free" time. However, the digestion-free time does not need to be that long in order to support the body in its cleansing process: it is sufficient if a period of at least 12 hours where the body does not have to digest food. 

You can achieve this relatively easily if you simply take your dinner a little earlier and then simply do without food until breakfast. Ideally, your dinner is then also easily and quickly digestible, preferably liquid. A soup or even a protein shake is ideal for this. 

As a side effect, in many cases your sleep will also be calmer and more restful, as the body no longer has to do so many things at night. You also avoid that the body simply puts your dinner into storage due to lack of time (the already quite old wisdom that eating in the evening makes you fat is quite justified). 

Taking your dinner early and skipping it slightly will not only improve your digestion and sleep, but will also have a significant slimming effect without you noticing it.

Tip #6: Consider fat as your friend

For many decades we have been told that we should avoid fatty foods as much as possible because they are extremely harmful to us and contain extremely high calories. 

The result was a veritable flood of light products with which we were delighted - and of which we could supposedly eat as much as we wanted, because they were supposedly "healthy" and fat-free. Unfortunately, we can see the result of this fat-free movement all too clearly today. It has definitely not made us slimmer. 

Fats are an excellent source of energy, ensure a long lasting satiety and many of them are even simply vital for our body. Due to its naturalness, the fat in butter certainly does less harm than many dubious (and cheapest) vegetable fats in margarine, of which we are allowed unlimited amounts. 

Calorie-reduced fat-reduced products probably won't make anyone slim - and there must be some way to replace the fats contained in the original product if the taste and consistency are to be retained to some extent. It is precisely these substitutes and the unnatural changes to many foods in Light Products are a problem - excessive consumption of fat, on the other hand, only to a very small extent.  

Simply stick to products that are as natural as possible instead of the low-fat light variants - and eat reasonable amounts of them with a clear conscience. You don't need to cook extra fat-free or use specially coated frying pans - fat has never killed anyone. Watch out for this instead, to use the highest possible quality and natural fats,which helps your health and is completely sufficient. 

Studies have been proving this for a long time - only the general public does not seem to have gotten around to it yet. Instead of fat you should avoid excess sugar - but we've already discussed that. 

Tip no #7: Eat enough high quality protein

According to medical information our body needs at least 0.6 g to 0.8 g high-quality protein per kg body weight.Proteins are the most important building materials for our body, practically every part of our body structure is built from them. 

Looking at the average diet, many people surprisingly only just miss the minimum possible supply limit. In many cases one cannot speak of a sufficient supply of high-quality protein. In addition to the pure quantity, the quality of the protein also counts, especially the number and ratio of the amino acids present. 

Protein comes not only from Milk, eggs and meat - many vegetables and above all Nuts and seeds contain very high-quality protein, which our body can use very well. These include pumpkin seeds, sunflower seeds and also hemp seeds. Putting a handful of seeds over your salad or in your muesli more often can help very well to ensure your supply of high-quality protein and to supply your metabolism with protein and many nutrients so that it can work optimally. In the end, this also benefits your weight loss. 

It is only a comparatively small measure, but can have a major impact in the long term.

Tip #8: Plan food quantities in advance

Opening the fridge and simply picking out what you feel like is a very convenient thing. However, if you want to lose weight, this is not exactly ideal - a a constantly well-filled fridge is a very big temptation- always eating more than you actually wanted to. 

The idea of pre-arranged meal plans seems at first sight too rigorous and restrictive - but in fact it can be a very good strategy. If you consider in advance what you want to eat on each day of the week and what quantities you need, you can make relatively targeted purchases and then it is easier to keep a slightly better eye on the total quantity of food. It is easier to maintain discipline, because what is in the fridge has to be enough for the next few days. 

Many dietary systems also use this effect very specifically: by specifying certain dishes or meal plans that you have to stick to, you end up with a very precise control of your food quantity. But you don't have to follow any particular dietary system - you can of course create your own plan according to your own mood and taste (and the intended amount of food). The only thing that matters is that there is a plan at all. 

This system is usefully supported if you make only one or at most two weekly purchases at the same time. This saves you time every week - and money, too, because you only buy what you really need and don't let yourself be seduced every day by delicious products or spontaneous desires in the supermarket. 

We often tend to perceive the loss of spontaneous possibilities for action and a given plan (even if it is self-created) always as a kind of limitation. But this is not true - in fact, the spontaneous impulses are what ultimately limits us and often ruins planned successes. 

Impulsive behaviour (and this is very common in our eating habits and is strongly supported and encouraged by all those who want to sell us food) is not an expression of freedom - it only makes us do exactly what others want (buy their products) and lose sight of our own goals and end up getting nowhere. In addition, we often spend much more money than we originally wanted to. 

Tip #9: Writing shopping lists

If you want to plan your meals and food quantities a little in advance and plan a weekly shopping trip, you will of course end up with a more or less extensive shopping list.

You should follow this shopping list very carefully and practice a little discipline. You can get used to this over time. What is not on the list will not be taken away. Full stop. We tend to forget within 5 seconds the "exception" that we put in the shopping cart, when the next potential "exception" comes into our view. In the end we often ended up with so many "exceptions" in our cart that they would easily last for three weeks.

Studies also show that our purchasing behaviour is anything but rational - even if we always find a rational justification for everything very quickly. In the end, the shopping list is nothing but waste: we haven't forgotten anything, but we have bought lots of other things in addition to what we had planned.

This has nothing to do with intelligence, and very little with weakness of will. Shops are simply set up in such a way that people are seduced as often as possible to buy something - after all, the owner of the shop lives off it. The more that is bought, the better he lives.

And no, you can't keep your mind on what you need. Research shows again and again that most people forget their homemade shopping lists in their heads almost immediately when they are only a few minutes in the store. They switch to the "spontaneous idea mode" and act almost exclusively according to it.

The only way to escape the countless (very well done) seductions is to postpone thinking about what you need until the time before you go shopping, when you are not yet exposed to seduction. Only there it is still possible to think clearly - when planning and writing the shopping list at home at the kitchen table. After that, it no longer works.

If you are reluctant to trot through the store like Grandma, with the shopping list in her hand, and just put exactly what you wrote down in the cart, you should think about it: if you buy uncontrolled, what someone offers you seductively and what you spontaneously feel like buying, it means a considerable loss of control. And since you will later eat all these things that are so beautifully suggested to you, it will end up taking you exactly nowhere. That's pretty uncool too.

Shopping lists may seem bourgeois, but the fact is that they work. They are the only helpful recipe for maintaining at least a bit of self-discipline and control in places where we are tempted with all our might to lose control and make spontaneous purchases. Because without a little discipline and control you will simply not be able to achieve anything. It is sometimes quite difficult - but it is necessary.

We usually follow diet plans very willingly, but we are often much less careful with plans we have made ourselves. But actually we should be able to rely on ourselves and take our word for it. That would be very important.

Tip #10: Look for alternatives

Each of us has some habits that we love and don't want to give up - it could be the beer at the end of the day, or the bag of chips for TV, or the popcorn at the cinema. When our strictness with ourselves becomes so great that we deny ourselves these beloved things, life often becomes really dreary and joyless - and the own weight loss plans become a real pain. 

In many cases this does not have to be the case. There are alternatives to many of our beloved habits, which are often much healthier and do not drive our calorie intake to undreamt-of heights every time. One such alternative could be vegan chips made from vegetables, which in some cases taste amazingly good. Especially when it comes to nibbles, there are often a whole host of potential alternatives to the calorie bombs. Pumpkin seeds, for example, are highly appreciated by many people as a snack - and with them you (as a man) do a lot of good for yourself and take in a good portion of additional nutrients.  

Changing long-cherished habits is quite difficult - but with a little patience it is possible. The important thing is that you give yourself enough time to try out as many things as possible - to find something you like just as much. The effect is usually considerable once you have done so, because most of our "favourite foods" are anything but dietary foods. Quite a few of them are also produced in such a way that they make it practically impossible for us to stop eating before the bag is empty. This is mainly due to a certain ratio of carbohydrate to fat, which awakens an indomitable urge to eat more and more of it.

Tip #11: Write down what you eat and recap your food week

As with so many things, the same applies to our diet: "If you don't notice anything, you won't think of anything else". Only when we think about things thoroughly do we notice where things are apparently not working and where our personal problem areas lie. But for this it is necessary that we have a good overview of what we have actually eaten in the end - and how much of it. When we estimate, we are often far off the mark and can't really remember many things. That is quite normal. 

Nutritional apps, which are primarily designed for calorie counting or nutritional analysis, often allow a rather simple and uncomplicated "tracking" of food and the quantities eaten. The countless evaluations are usually much too detailed for mere recapitulation, but they can also occasionally provide one or the other clue. At least such apps are more likely to make you record your own food regularly and at least offer an orderly overview than if you write something down on a different piece of paper every now and then and forget to write down half of it. 

But everybody gets along better with one or the other system - in the end it is only important that the records are as complete as possible and give you a good overview.

Your personal nutrition diary will tell you on which days things went worse, when you went over the top and under which circumstances you succeeded very well in following your planned nutrition goal. This can provide valuable information about what is throwing you off track and what things you might need to change in the future. 

Regular and detailed recording seems like an overly heavy burden at first, especially when you have little time anyway. In many cases, the benefits far outweigh the effort. Just think about it. 

Tip #12: Increase your range of motion

Poor physical activity affects most of us. Too much sitting and too little movement, however, does us enormous harm, and our energy metabolism does not run as it should. The body then automatically stores a large part of the energy taken in through food, because we don't seem to need energy for movement anyway. 

A lack of time and often too much exhaustion from work or simply unwillingness to do anything prevents us from doing sports in the evening or from being active in any way. 

A remedy can be to consciously integrate movement into our everyday life. This is the aim of many apps, which remind us of ultra-short breaks in movement. Exercises that last only 1 minute per hour seem to be not very effective at first - but that is deceptive. The effect that our metabolism is stimulated practically all the time has an enormous impact on our fitness and also on our energy metabolism. Our body remains in active mode throughout the day, and this is of great benefit not least to our weight. 

The physical exertion is kept within manageable limits - almost everyone can do a single exercise for 1 minute. In total, this amounts to about 15 minutes of training per day - much less than a regular sports program, but much more effective because of the constant activation stimuli on the metabolism. The regular breaks in exercise also make you feel much better at the end of the day. Such one-minute training apps can therefore be a good and very little-intensive answer to our constant lack of exercise without having to engage in major sports programmes. 

Tip #13: Take your time to eat

Most of the times, we seldom come to rest while eating: most of the times, we do something on the side, watch TV or eat a meal while we are busy with something else, or at least spend some time on the mobile phone. And even if we really don't do anything on the side, we are always under the unconscious compulsion to empty our plate in record time. Have you ever noticed that?

We seem to have completely internalized the "fast food thought", eating is a thing that has to happen as quickly and efficiently as possible so that we have time for "more important" things. And even on those rare occasions when we really have a lot of time to eat, like a quiet family dinner, everyone is finished with their plate after 20 minutes at the latest. Even on these occasions we often have the feeling that others will kill us with their glances if we don't finish our plate at the same pace as the others. Not seldom there are even corresponding comments from some side. 

Of course, none of this is healthy. And if you're serious about losing weight, it's a huge hindrance. If you don't notice what you eat, how you eat, if conversations, the mobile phone or the TV are more important than your food, then you don't notice at all if you are already full. 

By the way, this also applies to eating too fast. It takes ten minutes before our brain receives the message from the stomach that we are full. Even more if you are absent or distracted. 

In many cases this is already half the time it takes us to eat all our food, in the time it takes for the message to travel from the stomach to the brain, we have already shovelled half a plate of food into ourselves. So if we eat too fast, it is very likely that we will eat well over our "satiety point". With the known consequences. 

Of course nothing bad happens when you overeat - the body digests it somehow. But you get overweight, especially if you constantly miss the satiety point. 

As little distraction as possible and allow as little time as possible while eating. There is no prescribed maximum time for eating - even if your environment may occasionally suggest it to you. We are still allowed to have our own individual pace. 

Tip #14: Many things are easier together

Of course, wanting to lose weight is a decision that everyone has to make (and implement) for themselves. However, this does not mean that it is not often much easier together. 

Whether it's about the mutual motivation to persevere or simply about finding out that the other person has to struggle with some points as well: losing weight together makes many things much easier. Peer pressure is also usually helpful: while you can give up and abandon the planned project very quickly and unnoticed by others, it is much more difficult to "officially" throw in the towel in a group. 

Just ask your partner, a friend or even a colleague if you can implement one or the other measure together. In today's world, there is hardly anyone left who would not benefit from this - most people just need a little push to get started. 

Tip #15: Those who eat less are likely to live longer and healthier

In any case, countless studies in a wide variety of mammals suggest that reducing the amount of calories by one third to one half considerably extends the lifespan of many mammals. This has been tested on dogs, cats, mice and some other mammals such as rhesus monkeys, and the results point relatively unanimously in the same direction. 

If it is purely a matter of metabolism, one may assume that what applies to a large number of mammals can also be transferred to humans. So if you eat just a little bit less than you would normally eat, chances are very high that this could prolong your life and significantly improve your health. In the studies with rhesus monkeys, it was also clearly shown that the risk of diabetes, which is very high in rhesus monkeys, is practically zero with the reduced food intake. This is only one of the effects described, also the visual appearance, vitality and youthfulness are significantly better in monkeys that receive less food. 

Science has not yet been able to make a precise statement about the exact cause of this effect. It appears to be due to the sirtuin production of sirtuins - a protein molecule - in the body, which is higher when the amount of food is reduced. In addition, the body protects its cells much better when the amount of food is reduced. The mitochondria, our "cell power stations", are also less stressed when they have to convert less energy and therefore remain much more efficient for longer. There is also less DNA damage, which could possibly also significantly reduce the individual cancer risk

Science has not yet been able to make a precise statement about the exact cause of this effect. It appears to be due to the sirtuin production of sirtuins - a protein molecule - in the body, which is higher when the amount of food is reduced. In addition, the body protects its cells much better when the amount of food is reduced. The mitochondria, our "cell power stations", are also less stressed when they have to convert less energy and therefore remain much more efficient for longer. There is also less DNA damage, which could possibly also significantly reduce the individual cancer risk.  

If these results are not a real, convincing and really valid reason to finally start eating less, then there is probably none! 

Anyone who wants to learn about this calorie-reduced but nutrient-enhanced lifestyle should take a look at CRONie's. These are exactly the people who, for the reasons mentioned above, follow such a diet.

Final words

If you implement all these tips, you can already achieve an enormous amount. In many cases, this alone is all you need to do to reach your desired weight. 

But there are two things I would like to draw your attention to at the end: enough sleep and avoiding stress. 

Both sleep deprivation and constant stress inevitably cause your body to build up fat deposits instead of using food properly. The differences between these two factors are usually enormous compared to your well-rested and less stressful contemporaries. Those who get too little sleep and are stressed will almost inevitably gain weight. These two conditions are sufficient to completely destroy almost all efforts to lose weight right from the start. So you should also think about that.

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