Tag: weight loss

Proteins – Only For Bodybuilders?

Proteins are immediately associated muscle-bound bodybuilders very often who consume protein shakes after an intense workout. Yet the importance of protein goes far beyond muscle building: rather, proteins are a valuable ally for all people who want to lose weight. “Proteins or protein are the best satiator in nutrition there is,” knows fitness trainer and nutrition expert Jan Bahmann. “Not only can it be a very great help in quelling ravenous appetites, but it also automatically gets the metabolism going. Accordingly, proteins play a central role in overall well-being and effective weight control, regardless of fitness level or personal training goals,” Bahmann adds. He explains why protein is crucial to losing weight in this article. Reason 1: Proteins increase the feeling of satiety Proteins play a crucial role in achieving and maintaining a long-lasting feeling of satiety. This property is particularly evident in comparison with fats and carbohydrates. This makes them an indispensable part of a balanced diet. After eating protein-rich foods, people generally feel fuller for longer, which can help reduce total calorie intake throughout the day. This automatically reduces the need for snacks and the likelihood of cravings. This effect is especially helpful for those who want to lose or maintain their weight. In addition, protein has the ability to dampen the release of ghrelin, the so-called “hunger hormone”. When ghrelin levels decrease, feelings of hunger are reduced, which decreases the risk of overeating and cravings. Through this dual effect – prolonging the feeling of satiety and inhibiting hunger triggers – protein assumes an important role for people who strive for a conscious and controlled diet. Reason 2: Stabilization of blood sugar In addition, a protein-rich diet helps maintain healthy blood sugar levels. Unlike carbohydrates, which cause blood sugar levels to rise and fall quickly, proteins provide a slower and steadier flow of energy. This helps to avoid sudden energy holes and the associated cravings. Particularly when losing weight, it is important to keep blood sugar levels in balance in order to have energy available throughout and not be thrown off track by feelings of hunger. Proteins therefore not only contribute to satiety, but also help to stabilize the energy balance and support the body in fat loss. Reason 3: Protein supports muscle maintenance During weight loss, it is critical to ensure that weight loss is predominantly fat rather than muscle mass. Adequate protein intake can help maintain muscle mass while dieting.… weiterlesen

Drinking Meals As A Weight Loss Trend: Does It Really Work?

Drinking meals are practical in everyday life and available quickly at all times. For this reason, more and more people are turning to drinking meals to save time and lose weight at the same time. But despite the enticing promises of the corresponding marketing campaigns, there are also some factors to consider when it comes to the healthy benefits of such “liquid food”. Find out what you should consider and how healthy drinking meals really are here. “Drinking meals alone cannot replace a balanced diet,” warns Jan Bahmann, an experienced German weight loss coach from Hanover. When it comes to his coaching sessions to achieve the desired figure, he focuses not only on mere weight reduction but also on building a new awareness of a healthy lifestyle – without major restrictions or sacrifices. That’s why he also questions drinking meals, whether they can actually work as a diet approach and what one should consider when deciding on such a drinking cure. Drinking meals offer benefits Undeniably, drinking meals are a successful model if you want to lose weight. And after all, they wouldn’t be if they didn’t actually offer some benefits. Of course, with any weight loss method, it is helpful to have an accurate overview of calories. While it is difficult to keep an exact overview of the calories consumed when eating freshly prepared meals in one’s own kitchen or when eating out at a restaurant, they can be measured exactly when drinking meals. The simple and quick preparation can also be a real plus in everyday life and score points for a drinking diet, because often a conscious diet fails due to lack of time. Likewise, the nutrient content can speak for drinking meals, because they are often enriched with vitamins and minerals. So why don’t we all eat a liquid diet? As is almost always the case, the same applies here: Not everything about drinking meals is positive. They also have some disadvantages. For example, they stand in the way of a sustainable effect in weight management if they tempt people to forego a long-term change in diet. In the short term, drinking meals can lead to weight loss, but in the long term they do not replace a healthy eating style. So there is no way around a change in diet if you want to optimize and maintain your weight in the long term. The lack of satiety during a drinking cure can also become a problem.… weiterlesen

New Year’s resolutions? Set realistic weight loss goals that you stick to

Weight loss, more fitness. Every year, many people make good resolutions for the new year that are just as quickly outdated again. Often they don’t even survive the first month of the year that has just begun. The initial enthusiasm rapidly wanes and the inner pig takes over again. “This is often because the goals are too ambitious and cannot be integrated into everyday life,” explains Austrian fitness and nutrition coach Simon Mathis. Weight loss is an important New Year resolution for many people. “But the realization that you’ve set your goals too high comes too late for most people, however, and they fall back into old patterns before they’ve really started,” says Simon Mathis. The fitness and nutrition coach deals every day with people who set themselves too ambitious goals – and then practically never achieve them. In the following article, he reveals seven tips on how to stay realistic and stick to what you’ve set out to do. Specify the goal in concrete terms Those who formulate a clear “why” for themselves take an active role and are much more likely to stick to their target. Rough weight loss goals, such as “I want to lose weight,” should be reformulated: A certain pair of pants should fit again, or when playing with the kids, you should be able to keep up again. Realistic goal setting for weight loss Even the best resolution ends in bitter disappointment if the goal is unattainable from the start. The rule of thumb for losing weight is: 0.8 to one percent of body weight can be lost per week without putting too much strain on the body. So if you weigh 100 kilograms, you can reduce your weight by 800 to 1,000 grams per week. An example: For a desired weight of 90 kilograms, therefore, at least ten weeks should be planned. Overcome impatience Anyone who gives up a piece of chocolate in the evening when losing weight would prefer to see the results the next morning. Fluctuations on the scales also quickly cause unease and discouragement. But this is quite normal. They can often be traced back to water retention due to carbohydrates and salty food. Meaningful trends are better assessed over a longer period of time rather than on a daily basis. Weight loss – approach it in the long term From work, many are familiar with the process of a project: There is a fixed start and end point and after completion of the project, it is filed as a whole.… weiterlesen

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