It is still bitterly cold, but be assured, with each day we come closer to the most beautiful months of the coming year. As time is known to run, the bathing season will soon be reopened, and many have begun to panic at the idea of tight clothing.
Finally, during the coldest season we eat without worry and thus the slender, dream body type can't be seen. Since the summer is still a bit far away, no one needs to panic here. There is still enough time to do something about the extra weight.
Of course, to get the benefit of your desired weight, today there are many different ways, such as diets, but not every diet is equally healthy. However, it can be said quite simply that there is a right diet for every type of person. But this is not the topic of this article though, today we are going to give you three helpful tips that can help you effectively lose weight.
The Basic Principles of Losing Weight
Before you even deal with Atkins, low-carb, high-carb and other diets, you should first of all know the basics of losing weight. One of these basics is: Take less calories in than you burn or consume more energy than you consume food. Here is thus the ratio of the daily amount of calories taken, as well as the calorie consumption per day.
Therefore, we advise you first of all to find out your very personal daily need for calories. Generally speaking, this is based on the one hand on the calories your body uses during rest, like sleeping, and on the other hand on the calories your body uses during your daily activities.
You can calculate this basal metabolic rate by simply multiplying your current body weight by 24. So if you weigh 70 kilograms, your basal metabolic rate is 1680 kcal. This result then only has to be added to your turnover, which describes your activities daily.
It is not easy to determine the turnover, so we advise you to use an online calorie calculator. If you have successfully calculated your calorie requirement per day, at the beginning of your diet, you should deduct between 250 and 500 kcal from that amount. However, the fewer calories you consume during the day, the harder you will be to stick to the diet. Especially since hunger is nothing to do with a healthy weight loss. The following tips can help you to lose weight successfully.
1. Calorie Density is Important
A reduced calorie intake during a diet does not necessarily mean that you are constantly hungry. After all, it is not important to regularly take a little food, but to pay attention to what your body is receiving as food.
Thus, foods that have a high calorie density have only limited benefits, while foods with low calorie density maintain the calorie deficit and still fill you up. So better eat whole grain rice than potatoes and better drink unsweetened teas instead of sugary sodas.
2. Add Cucumbers to Your Diet
If you lower your daily calorie intake, this naturally leads to a feeling of hunger. Keeping on with the diet in these situations will be quite difficult for you, so a very specific vegetable can help you a lot here.
We are talking about the cucumber, because it contains only 12 kcal per 100 grams and can therefore be eaten by you without hesitation. Especially since this green vegetable consists of 95% water. So if you eat a cucumber, you not only banish your cravings, but also provide a low-calorie feeling of satiety. Besides, this green vegetable is also a good supplier when it comes to calcium, potassium, magnesium, zinc, iron, as well as vitamins C and E.
3. Always Ensure Adequate Hydration
During a diet, you should also pay attention to your hydration. If you drink too little, your body signals to you that you are thirsty. All too often, however, thirst is confused with a feeling of hunger. If you always drink enough, you can easily avoid the "wrong" feeling of hunger.
Quite a lot of different formulas tell you how much you should drink a day. However, these often refer to the needs of a person who does not practice sports. On the other hand, those who regularly take part in a training program must also supply their body with more fluids. Therefore, you can calculate your daily ration by calculating 0.035 x your body weight.
The result then gives your liter amount of liquid without sports. If you follow a sports program on certain days, add another 0.5 to 1 liter of fluid. Of course, you should not quench your thirst with sodas or even light drinks. It is better to put on water, unsweetened teas and other low-calorie thirst quencher.
With the help of these small but practical tips, you can lose weight more easily and deal with food cravings at the same time. Simply avoid a lot of food with a high calorie density, eat cucumbers more often and always drink enough water.