Losing weight: how to really lose weight

Insights regarding the theme of losing weight change regularly. Don’t eat too much fat? Five small meals instead of three large ones? One kilo of weight loss per week? All wrong now: nutritional science has learned something new. For example, soup has been discovered as a true panacea for weight loss, while sufficient sleep also contributes to a slimmer figure. And people now also think differently about the need for breakfast in the morning. What remains is the view that changed eating behavior is best combined with more exercise.

Soup as a magic potion for losing weight

Soup is an absolute magic drink when it comes to weight loss. Various experiments have shown that soup can satisfy hunger. With a soup as a starter before the main meal, we consume about a fifth less food and calories in total. A dish consisting of individual foods and drinking a glass of water apparently satisfies less than the same ingredients pureed into soup. Apparently soup lingers longer in the stomach. And if there is still some meat or fish in it, the satiety lasts even longer. Responsible for this is the release of a certain hormone after protein consumption.

You don’t have to have breakfast

If you are not hungry in the morning, it is better to skip breakfast. The calories saved are no longer consumed during the day, which supports weight loss. However, if you can’t enjoy yourself without breakfast, you should choose one that satisfies you for as long as possible. So don’t have breakfast or opt for a breakfast that lasts a little longer, such as scrambled eggs with ham, tomato, cucumber and some salmon. In the latter case, the lunch may be a bit more modest.

Two to three meals a day is better than five

Those who eat constantly have consistently elevated insulin levels. Only when this drops can the body tap into fat reserves. Regular breaks between meals relieve the organism. Skipping meals increases fat metabolism. Those who pay attention to their figure should therefore eat two to three times a day. It is important that you really feel full. So take a lot of volume, proteins, dietary fiber. Take at least four to five hours between meals.

Centimeter instead of scale

The scale is a poor instrument for assessing your figure. It is better to measure your waist circumference. Women with a waist circumference of more than 80 centimeters and men with a waist circumference of more than 94 centimeters have a demonstrably higher risk of ever developing type 2 diabetes or cardiovascular disease. Important to know in this context: one kilo of fat is three times as large as one kilo of muscle. So anyone who eats less and exercises at the same time will not see the results of their changed lifestyle on the scale at all, but can still tighten their belts. By the way, measure your weight loss by your favorite jeans. If it starts to fit more comfortably, you are on the right track.

Combine changing eating behavior with more exercise

One thing is certain: to lose weight, in addition to a change in your eating behavior, more exercise is also necessary. Nowadays, strength training is also recommended in addition to endurance training. This increases the basic calorie consumption of the body. It is best not to eat anything for two hours after exercising so that fat burning is not interrupted. After training, there is increased combustion.

Sufficient sleep makes you slim

Those who sleep poorly and insufficiently get fat faster. Sleep deprivation and sleep disorders throw the hormonal system out of balance:

  • too little of the hormone leptin, the satiety hormone, and too much ghrelin are released, which makes you hungry;
  • fat burning is also not stimulated enough;
  • on the other hand, too much of the stress hormones adrenaline and cortisol is produced, which lead to more belly fat.

Anyone who wants to lose weight or stay slim should give themselves seven to eight hours of healthy, restful sleep. The release of fattening stress hormones can be counteracted with endurance sports and relaxation exercises.

Milk and dairy products: full fat does the trick

Fat is an important flavor carrier. That is why full-fat milk and milk products taste better than skimmed milk products. The difference in calories, on the other hand, is small: a glass of whole milk contains only 20 calories more than a glass of skimmed milk. Apple juice, for example, is a real calorie bomb in comparison!

Calcium may stimulate fat burning

Milk is one of the best sources of calcium. It is suggested that high levels of calcium in food stimulates fat burning immediately after a meal. Maybe even for the rest of the day. Furthermore, the consumption of calcium-rich foods would lead to greater heat dissipation. A higher calcium intake can result in a doubled rate of fat burning. It seems to mainly target belly fat.

Proteins better than satiating side dishes

The processing of proteins is an energy-consuming process. The body temperature rises and perspiration is stimulated. That does not happen after consuming fats and carbohydrates. The stimulation of metabolism leads to an increase in consumption of 40 to 80 calories per day.

Proteins prevent muscle tissue breakdown

Protein is also important to prevent the body from breaking down muscle during a diet. The amino acid leucine seems to play a special role in this. It is abundantly present in:

  • tuna;
  • salmon;
  • beef fillet;
  • milk and dairy products;
  • as well as in peanuts.

Carbohydrates make you hungry

So-called satiety dishes such as rice, pasta or bread, on the other hand, mainly contain carbohydrates. These make you hungry because they lead to the release of insulin. As a result, they lead to a drop in blood sugar levels to a value below the baseline value. In addition, insulin also inhibits the breakdown of fat in the muscles. And it promotes the storage of fats in tissues. It is no coincidence that pigs are fattened on carbohydrates. Therefore, eat meat, fish, eggs or tofu at least once a day. And also consume three to four portions of milk and milk products. Do you tend to develop a tummy? Do you exercise too little? Then eat fewer carbohydrates.

There is no need for sugar-free

Every day you read headlines about the most terrible things that sugar is responsible for. Every day you read messages that it is better for people to completely give up sugar. Or at least severely restrict its use.
Fortunately, headlines have little to do with reality. In the 1990s, fat was banned from our diet. Later, eggs and salt were banned. And for several years now it has been sugar’s turn. Every few years the scapegoat changes again.

All sugars can be traced back to simple carbohydrates

Sugar, whether it is refined white sugar, honey or fructose in fruits and vegetables, can all be traced by the body to the same basic components. The same applies to all other carbohydrates, no matter how complex they end up in the body. They can all be traced back to the same simple carbohydrates. However, the breakdown of complex carbohydrates into simple sugars takes considerably longer. Therefore, they do not cause blood sugar levels to rise and fall back so quickly. However, this has more to do with the effects on satiety than with simple sugars necessarily being worse.