The resolution to shed a few pounds is easy to make. But this is often difficult in everyday life. No wonder: counting calories, constant abstinence and hunger pangs are real motivation killers. We tell you how you do Saving over 500 kilocalories every day – by the way.
A glass of water shows: is it hungry or thirsty?
Hunger and lack of fluids are often confused because the body sends similar signals. If this happens too often, unnecessary kilocalories will accumulate. A snack between meals can quickly add up to 200 kilocalories and more, depending on the snack.
Our tip: Drink a glass of water before every meal. This fills the stomach and you eat less because you feel full earlier.
Coffee without sugar is worth it
Kilocalories can also be saved with coffee. A large mug has about five kilocalories, but milk and sugar make it powerful quickly. Latte macchiato with syrup, for example, has an extra 200 to 300 kilocalories. If you grab a cup of coffee with a shot of milk and a lump of sugar, you only consume around 50 kilocalories. If you do without the sugar cubes, you save another 15 kilocalories.
Mustard instead of butter saves over 50 kilocalories
Switching from butter to mustard as a topping on bread is also effective. This not only gives the sandwiches a tasty flavor, but also saves a lot of calories. While ten grams of butter have almost 75 kilocalories, medium-hot mustard has around twelve. In this way, you can save more than 50 kilocalories while enjoying yourself.
15 minutes of climbing stairs stimulates the metabolism
If you use the stairs instead of the elevator, you consume significantly more in everyday life Calories. The body burns an average of 18 kilocalories per minute when walking upstairs, explains the German University for Prevention and Health Management (DHfPG). This means that the energy expenditure when climbing stairs is comparatively significantly higher than with an easy run.
Or put another way: you burn five kilocalories per 20 steps. That doesn’t sound like a lot, but it adds up. Anyone who climbs stairs for 15 minutes in the course of a day has worked off 120 kilocalories. That corresponds to eight sugar cubes.
“The body consumes a particularly large number of calories when it uses large muscle groups,” explains Aline Emanuel from DHfPG. These are, for example, the leg, back and gluteal muscles.
Bike instead of car
Basically, you should use every opportunity in everyday life to exercise. This also applies to the way to work. Anyone who comfortably rides a bicycle at 15 km / h consumes six calories per minute. For pedestrians it is about three calories.
Lose weight while cooking
Even when doing household chores, the body burns a few calories: about four per minute when cleaning and about three when cooking and ironing. On the other hand, if you lie on the couch, you only burn about one calorie in the same time.
Chewing gum is the ideal companion for stress
Sugar-free chewing gum can also help. Ideally whenever stress stimulates the appetite. Instead of snacking on half a bag of gummy bears with almost 200 kilocalories on the computer, a fruit-flavored chewing gum is usually just as happy. Often it’s just about chewing and not about filling the stomach. Because chewing relieves stress. An apple is also a good alternative. In addition, thanks to the fiber it contains, it is filling.
Eat full, the right way
So that Lose weight If it works in the long term and the yo-yo effect does not occur, it is important to eat regularly and nutritiously. Starving is taboo. Nutrition experts recommend reducing your daily energy intake by a maximum of 500 kilocalories during the weight loss phase.
Important NOTE: The information is in no way a substitute for professional advice or treatment by trained and recognized doctors. The content of t-online cannot and must not be used to independently make diagnoses or start treatments.