Pillar #1: The Right Food
The right food should be saturating, delicious, suppressing cravings, stimulating metabolism and maximizing fat burning.
Avoid cereals and cereal products such as bread, pasta, rice, cornflakes, chips and fast food.
Also, with any healthy weight loss diet plan, you must avoid sugar and anything that contains industrial sugar. If desire arises (with me it is Nutella), then write it on a note and enjoy it on your cheat day (explanation follows).
The best carbohydrate sources are the following (you can eat as much of it as you want): Legumes, potatoes, carrots, pumpkins and berries.
Banish rapeseed oil, sunflower oil, margarine along with soy oil, and purchase an organic brand of extra virgin olive oil. If you like, you can also opt for extra virgin avocado or coconut oil.
Eat as many vegetables as you can manage. The more colorful and fresh the vegetables, the better.
Enjoy fruits only after your exercise, but don’t exaggerate with the amount, as the majority of fruits contain lots of fructose (fruit sugar).
A lean body with strong muscles is what we’re all aiming for, right? Would you believe it when I tell you that there was a time in my life when I sincerely admired cows for their toned bodies?
Well, I did my research even before the new wheatgrass trend actually boomed. Somehow, I was always convinced that the chlorophyll content within the pasture had to do with this. Turned out to be true.
So, since I remembered that my friend and I eating grass and a whole bunch of flower petals as kids (just out of curiosity and it all seeming so colorful and tempting back then), I thought why not try it again with the grass I bought for my cats – Seriously!
Long story short, I really do love wheatgrass. I don’t only squish it within my mouth every morning for dental benefits, but I drink it daily, too.
I now refrain, however, from stealing my cat’s grass supply and grow my own instead. If you’d like to learn more about the broad benefits of wheatgrass, then continue reading our article here.
If you’re into muesli, then mix your favorite one with natural yogurt, flaxseed, chia seeds, protein powder or other sources of protein and berries.
This cereal is healthy, though less sweet than the sugared versions you might otherwise buy, and it helps you to gain your ideal weight faster. You also should add plenty of protein in the form of meat, fish as well as eggs and a few healthy fats to your new nutrition plan (e.g. almonds, pumpkin seeds).
Always make sure everything is natural and unprocessed; canned food of all sorts is a big taboo.
The choice of fresh produce is huge if you go to a big supermarket with this list. Look around the vegetable aisle or meat counter, and you’ll easily find many healthy meal ideas.
Pillar #2: Sport
Which Sport matches You to Quickly Lose some Weight?
If you want to lose body fat sustainably and quickly, sport is another key element. Losing weight can also be done without exercise, but with sport, you’ll reach your dream measurements much faster; about twice as fast as without implementing activities. Plus, sports are fun and have a diverting social aspect when you do them together with friends.
You can achieve the best successes if you engage in endurance sports twice a week and strength sports twice a week.
You should embrace the idea of including endurance sports into your weight loss journey for at least 30 minutes at a time, ideally 60 minutes.
The two most effective sports for this are jogging and swimming. Brisk walking or hiking, cycling and, if necessary, the cross trainer at the gym is also fine as long as you work up a sweat.
Strength sports should be highly intense and always include the entire body. The gym is a classic setting for strength training activities. Train the whole body for one hour, and stick to the following exercises: Bench presses, squats, cross lifts, cable rows, push-ups, pull-ups, dips.
In this way, you work out, both your cardiovascular system and your entire muscles, and you stimulated them to burn fat. On the remaining three days, I recommend a long walk; at best in nature.
And, please forget sit-ups and biceps curls; they’re too strenuous, and they don’t target all muscle groups you’re trying to involve.
The four units of endurance and strength sports can also be replaced by an intense team sport if you do participate in any. It should be so strenuous that you can work up a sweat for at least 30 minutes ( e.g. through handball, football); ultimately Frisbee or a good circuit training is a great substitute as well.
Pillar #3: Activity in Everyday Life
Eating healthily and exercising an hour from time to time is all well and good. But what about the remaining 22 hours the day has?
Ideally, you are active and try to integrate the following points into your everyday routine in order to increase your success once again:
10,000 Steps a Day
This rule of thumb actually covers it all, because with this small challenge you automatically integrate more movement into everyday life.
Whether on your way to work, at work, for a walk or while jogging, with 10,000 steps a day you automatically commit yourself to burn fat. Use a pedometer, a smartwatch or a suitable app on your smartphone to keep on track.
Working while Standing Up
Try to work as much while standing instead of sitting. Put your work in a suitable place where you can stand, get a standing table or intentionally look for work that allows you to stand.
If you work 8 hours standing instead of sitting, you burn 300-400 kcal more a day. This is almost a bar of chocolate! And that’s just by standing!
Try to run on the way to work. If that can be set up somehow; do it! Park deliberately a little further away, or take 10 minutes more time to run instead of taking the bus. This adrenal activity in everyday life makes a big difference.
Take a Cold Shower
Cold water deprives the body of an incredible amount of heat and energy. Your body becomes the ultimate fat burning machine. So, start your day with a nice cold shower as part of your healthy weight loss diet plan.
Begin by showering yourself with warm water for the initial 1 to 2 minutes in order to wake up, then turn the tap on very cold until you’re done with your shower.
Try to take a deep breath for at least one minute and withstand the water temperature. If a minute no longer seems problematic, make it last for 3 minutes.
If that works out, then increase it to 5 minutes. This cold shower increases your energy consumption by at least 100-200 kcal.
As Part of a Good Morning Routine, Cold Showers are the Hammer!
Of course, there are more things you could integrate into everyday life, but these are the most proven. And they’re really easy to get done. Promised!
Pillar #4: Mindset – The Right Thinking
Mind Over Matter!
Success with losing weight is also a head thing. Better put: You have to rewire your subconscious mind before you can lose your extra pounds and keep them off efficiently.
If the brain realizes that you don’t really want to or that something is wrong, then problems such as lack of motivation, cravings and depression follow. You can handle this with the right thinking and tricks.
Mindset is why almost all diets fail. But, I have some unexpectedly good tips for you that motivate you to stay tuned and to achieve your goals.
Hardly any technique is as much underestimated as meditation. Yet, no other method has such diverse and positive effects on the mind and body, and barely any technology can change your life as meditation does.
Meditation is loaded with many prejudices, and I must confess that I also was a skeptic until about 3 years ago. That was until I tried it and was baffled by how much better I felt through a few very simple exercises.
I will go in depth regarding the topic “Meditation and Weight Loss” in one of my upcoming posts, so you can begin to carry out some simple meditations to help you along with your weight loss goal.
You’ll be pleasantly surprised what windows this mindful practice will open for you. So, please, make sure to visit back and get some great piece of enlightenment for your future journey on Earth, and don’t forget to follow, like and share.
Oh, and make sure to subscribe so you can grab your free ebook, too. Also, remember, you’re beautiful, precious, unique and truly loved.