2023-05-18 08:36:38
the essentials in brief
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Weight loss starts in the morning, so start your day with healthy routines.
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80-20 rule: Eat 80 percent healthy and 20 percent exercise.
Would you like to lose a few kilos in a healthy way? Then these effective morning routines are a perfect start to your new, consciously lived day!
In the clip: standstill when losing weight? This is how the last kilos tumble!
These 5 morning routines will help you lose weight
Crash diets, weight-loss tablets, intermittent fasting: there are countless tips and foods that aim to reduce our weight in no time. Unfortunately, this is often not a good idea and achieves only moderate or no success. The same applies to radical diets. They are neither healthy nor sustainable – and it is not uncommon for the yo-yo effect to torment us very quickly after such a weight loss phase. The scales climb even higher – and that’s pretty much the last thing we want, right?
Life should be fun and food should bring you joy. It doesn’t help if you put too much pressure on yourself. Your well-being comes first, which is why it’s important to ask yourself why you want to lose a few pounds. Is it really about you or more about your environment? Unfortunately, it is still the bitter reality that our society is characterized by standard beauty and an ideal body image, which is usually extremely slim and well-trained and actually does not correspond to the average at all. Maybe social media is also putting pressure on you, so take a critical look at your Instagram feed.
However, if you want to lose a little weight for health reasons or for yourself, it’s important to do it in a healthy way. Of course, everyone has to find their own way, but the key is a good balance of diet, exercise and routines. Especially the start of the day can decide whether you reach your goal or not. You can protect yourself from food cravings and increase your general well-being without having to sacrifice anything. Sounds promising? We explain what you have to do to lose weight healthily and sustainably.
Almost everyone does it, you too? This eating habit makes you fat! Lose weight without a diet? Works with these simple rules. Do you know the diet trends 2023? This is how you effectively lose weight with the DASH and Sirtfood diets.
Lose Weight Fast: The 5 Best Morning Routines
Why are routines so important? They give us orientation, stability and security. It helps not to skip a meal and to exercise enough – and this should be an integral part of your everyday life. Getting enough food, water, sleep and exercise has a positive impact on our mental and physical health. If you think that you can only reach your goal with strict plans or a lot of sport, you are wrong. Integrate these morning routines into your day:
Get enough sleep
What many unfortunately neglect again and again: sleep. Who doesn’t know it – in the evening you were out with friends or watched your favorite series all night even though you had to get up early in the morning? Unfortunately not a good idea! If you have to get up early, you should also go to bed early. Experts advise eight to ten hours of sleep, as too little sleep has a negative effect on us. For example, obesity is promoted, as it leads to cravings and performance decreases. But beware: too much sleep is not necessarily better. Your metabolism doesn’t really get going after more than ten hours of sleep and the stress hormone cortisol is increasingly released, which leads to faster fat storage.
Tired? You are only allowed to snooze once before you get up. As comfortable as it may be in bed, our brain no longer knows whether to get up or go back to sleep. This is how you waste precious energy!
Start the day with daylight
The first thing you should do when you wake up? Let the sun into your bedroom and preferably fresh air at the same time! This wakes up even the sleepiest morning grouch and has a positive effect on your weight. Daylight or sun is the most important source of vitamin D. A lack of vitamin D can promote weight gain.
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drink lemon water
First coffee after getting up? You shouldn’t do without it, but try drinking a hot lemon beforehand. It is one of the best suppliers of vitamin C, fills up your empty water reservoir after sleep and also stimulates the gastrointestinal tract and your metabolism.
We also advise you to drink a glass or two of water as soon as you wake up in the morning. It is very important that we drink enough fluids throughout the day. This prevents cravings and ensures a fresh, healthy complexion. By the way: This is the most ingenious trick against food cravings!
A balanced breakfast
Even grandma knew that breakfast is the most important meal of the day – but is that really true? It may not be the most important meal, but it can be crucial when it comes to losing weight. Your breakfast doesn’t have to be big either! A little is enough. Rely on protein-rich foods that fill you up for a long time. These breakfast ideas or foods can help you lose weight:
- Rolled oats / spelled flakes / etc. (Here we have a great one Recipe for porridge – this is also how Orlando Bloom and Madonna have breakfast!)
- fruit and vegetables
- (vegan) yoghurt
- (vegan) quark
- nuts
- dark bread and whole grains
- Scrambled Tofu (vegan scrambled eggs with tofu)
Do you simply have no appetite in the morning or do you do intermittent fasting, for example? Also no problem! Then intuitive eating could also be interesting for you. Don’t feel compelled to do something you’re not comfortable with.
The 80-20 rule is also helpful for losing weight. According to experts, the secret of your feel-good weight lies 80 percent in food and only 20 percent in sport or exercise. With a healthy, varied diet, you don’t have to force yourself to go to the gym!
Start with movement
You don’t have to become a fitness junkie, but exercise never hurts. It is important to get enough exercise in general. Start your day with yoga or a short walk, so your whole system gets going and you burn more calories permanently!
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