8 tips on how to get rid of your winter pounds

About 40% of all Germans start the year with good intentions: First of all, giving up smoking is followed by weight loss. We concentrate on the latter in this blog post. But how can you take this intention sustainably and healthy?

First you should define your own why and your goal. The why is the driving force behind your motivation, the reason why you do something or not. Many people hunt goals that are exemplified by others, but do not make them happy themselves. So if your why is "so that others no longer feel too thick", this is probably not enough for an inner drive. So explore what makes you happy in life and search for your personal why. It may be your health, a completely new body and lifestyle or something completely different. Only if you know what makes you really happy can you know what drives you. It is important that you clearly define this why and always keep in mind. You can find out more about how you not only affect your goals motivated, but how you can set goals correctly and successfully in the long term, in our blog post More than just motivated - how you can set and achieve goals.

If you have defined your why and your goal, we have now 8 tips, with whom you get rid of your winter pounds and will feel healthier and fitter at the same time.

1. Create the start

    In order to initiate a healthy diet and lifestyle, a juice cure, for example, is suitable, in which you only drink juices or juice shakes from juice, vegan protein and high-quality linseed oil for a few days. After that, most of them are easier to listen to their feeling of hunger and satiety. You can between one classic juice cure or one full juice cure Choose - Start with a juice cure, create the start and tell your winter pounds the fight!

    2. Feed more protein -rich and carbohydrate

    Proteins are fed up, can boost the metabolism and can therefore help you lose weight. That is why protein -rich foods, such as fish, meat, eggs, legumes and vegan protein -rich meat alternatives are so important in order to get the body back into shape. The German Society for Nutrition (DGE) recommends adults to consume 0.8 - 1 gram of protein per kilogram of body weight every day. The protein requirement is even higher in the case of athletic active. So many protein suppliers should be on the menu at the latest after the winter. For this purpose, the proportion of carbohydrate -rich foods, such as noodles, bread, potatoes, rice and sugar -containing dishes, should be reduced.

    3. Replace the raw food in the winter months with cooked vegetables

      Women in particular tend to pick up salad if they want to eat more figure -conscious. However, the body needs warming and easily digestible dishes, especially in winter, so that the metabolism is fueled. Better vegetable soups, for example, are more suitable than just salads. So I'm not afraid to prepare warm dishes several times a day.

      4. More movement in everyday life

        It does not have to be a top sporting performance, it is often sufficient to integrate more movement into everyday life. Examples are instead of taking the stairs instead of the elevator, cycling instead of driving to work instead of the car or simply taking a walk in your free time and foregoing TV. You can find even more on this topic in our blog post Install sports into everyday life - tips and exercises.

        Many also believe that only endurance training is important for weight loss. However, this is not the case. Through targeted strength training, muscles are built up, which increase the calorie requirement of the body as a whole and can also burn fat in the rest period.

        5. Drink enough

          You should drink at least 2 l of water a day. A large glass of lukewarm water is particularly effective against cravings. The amount of drinking should mainly be done over water and unsweetened tea.

          6. Pay attention to the feeling of hunger and satiety

            Only eat if you are really hungry. You should eat slowly and relaxed and chew 30 to 50 times. In addition, food intake should be consciously, i.e. no distraction through discussions, television or newspaper. This improves digestion, nutrient absorption and, above all, saturation. As already mentioned with tip 1, you can Juice cure This helps to get to know your feeling of hunger and satiety (again) and to change your eating behavior in the long term.

            People who eat slowly usually absorb fewer calories. This is because the enjoyment is increased and that you are more satisfied and saturated after a meal. The brain takes some time to signal that enough has been eaten.

            The mindful and intuitive food is a long -term and actually lifelong solution. It means learning to listen to the signals of your body and only eat if you are hungry. In order to be enough, you should mainly focus on nutritional foods that supply you with energy, nutrients and filling volume. Intuitive food is the only way to lose weight in the long term and it is a slower and steady process.

            7. Take your time and do not put pressure on it

              Of course, you want to reach your desired weight as soon as possible - but the winter kilos cannot be so easy to train. Many diets promise weight loss in a short time, but have no permanent success. The quick weight loss according to so-called lightning or crash diets is usually due to the loss of tissue water and decline in muscle mass (protein breakdown). Fat pads and inner belly fat remain untouched for a long time. Less muscle mass also means less energy consumption and thus a lower need for food energy. If the loss of 5 or 10 kilograms is eaten almost "normal", the now excess energy offer is saved as a fat and this yo-yo effect has destroyed the quick success. The be -all and end -all of a reasonable weight loss therefore includes 3 plausible claims:

              • slow weight loss without hunger phases,
              • Long -term change in eating habits,
              • Increase in physical movement to build muscle.

              Many diets do not take into account the sustainable changeover of habits and are only a quick success. At this point, check again whether your goal is really realistic.

              8. Reduce stress

                Stress has an impact on your body composition because it intervenes in the hormone balance. Short -term stress is unproblematic. With permanent stress that feels exhausted and stressful, however, bigger problems arise. The inflammatory factors, fat storage in the liver, the acidification of the cells and the muscle loss increase. In addition, sugar combustion is disturbed and more hunger and cravings arise. So you do the most good yourself when you reduce your stress level and sometimes say "no" to new tasks or appointments. Also find out what is best relaxed and sinks your stress level and incorporate more into your everyday life. This can be, for example, the walk in the lunch break or sport in the evening. Yoga is also a good option. There are many different variants from calm to very powerful here. Our expert Lisa tells you in our blog post Yoga for beginners-basic knowledge, tips & yoga exercises The most important information, tips and a first yoga unit.