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What do I have to eat and how to lose weight? Easy way to lose weight !

What to Eat for  lose weight !

What do I have to eat and how  to  lose weight? Easy way to lose weight !
What do I have to eat and how  to  lose weight? Easy way to lose weight !

What do I have to eat and not to lose weight? Is a question that many people ask themselves and perhaps you too.

Answering this question is part of the solution for losing weight in a healthy way.

You have to do more than just adjust what you eat to lose weight. It is important that you burn more calories than you eat.

You can increase the amount of calories that you burn by exercising and exercising.

In addition to eating healthily and responsibly and exercising a lot, you should no longer eat certain foods.

By eating certain foods a lot, some foods to a limited extent, not eating some foods and by exercising a lot, you lose weight.


If you want to lose weight you can eat as much vegetables as you want, you need a lot of fruit, sufficient whole-grain products, eat lean proteins and low-fat milk products.

Drink lots of water. Do not eat or drink products with sugar, salt and white flour, alcohol, soda, or fruit juices.
Lose

weight by burning more calories than eating. The only way to lose weight and lose fat is to burn more calories than you eat.

To burn a kilo of fat, you have to burn 9000 calories more than you eat.
If you walk fifteen minutes a day, you burn approximately 100 calories.

If you additionally eat 100 calories less, for example by leaving a can of soda, your energy consumption is 200 calories greater than the energy intake.

 By burning 200 more calories per day than you eat, you lose more than eight kilos in a year.

The above example has made it clear that with small adjustments and a lot of patience you can lose a lot of pounds.



Eat as much vegetables as you want, if you want to lose weight


If you want to lose weight, it is important that you eat a lot of vegetables.

If you want to lose weight, you can eat as much vegetables as you want, but at least five serving spoons of vegetables per day.

 It is important that you cook vegetables in a low-calorie way. So do not add bound fatty sauces, but eat your vegetables raw or cooked.

Losing weight is easy if you eat a lot of vegetables. This is because vegetables are high in fibber and therefore fill your stomach for a long time and usually contain few calories,

so that you almost naturally eat fewer calories every day.

Vegetables also provide many vitamins, minerals and water.


Eat lots of fruit if you want to lose weight


If you want to lose weight, it is important that you eat three to five and average pieces of fruit a day (about 375 to 625 grams of fruit per day).

It is important that you do not eat canned fruit and no longer eat a banana and 125 grams of grapes per day. Bananas and grapes contain more calories than,

for example,

apples, oranges, mandarins, melon, etc. What applies to vegetables also applies to fruit. Fruit also contains a lot of fibbers, which means they fill for a long time.

Fruit usually contains few calories and many vitamins, minerals and water.



Eat enough whole grain products if you want to lose weight


If you want to lose weight it is important to eat enough whole grain products. However, you cannot eat unlimited whole-grain products, such as whole-grain bread.

Try to eat three to five servings of whole-grain products every day.

A portion of whole-grain products is, for example, a slice of whole-grain bread, or 50 grams of cooked whole-grain pasta.

You can also eat brown rice instead of whole wheat pasta.

Whole grain products contain a lot of fibbers that ensure a full feeling.

Whole grain products also contain many B vitamins. These vitamins are needed to burn calories.


Eat enough lean protein products and low-fat milk products


Your body needs more protein during weight loss.

 Eating enough protein ensures that you don't break down muscles. You need your muscles to keep your metabolism high.

 Protein digestion also increases your metabolism and proteins ensure a full feeling for a long time.

However,
eat lean protein products, such as chicken fillet, turkey fillet, tuna, pork tenderloin, beef ham, gammon, roast beef etc ... If you want to lose weight you must eat between 100 and 150 grams of lean protein products daily.

Although lean protein products are important, you should eat fatty fish at least two to three times a week. Fat fish contains healthy fats.

In addition, eat three large portions daily (600 ml in total) of skimmed milk products, without added sugar.

 In addition to high-quality proteins, skimmed milk products contain calcium.

Calcium is not only needed for strong bones, but also binds fat in the digestive tract, so your body absorbs less fat.


Drink a lot of water if you want to lose weight


If you want to lose weight, it is important that you drink a lot of water (1.5 to 2.5 litters per day).

 Drinking a large glass of water can temporarily dispel hunger and makes it easier for waste released when losing weight.


Move a lot if you want to lose weight


If you want to lose weight, it is important to exercise a lot. By walking or cycling briskly for an hour every day, you boost your metabolism.

 If you also start exercising right after your breakfast, lunch, or dinner, you burn extra calories.

 In addition, do strength training three times a week for 20 minutes to maintain your muscle mass.

Also try to move more in every possible way.

Take the stairs instead of the elevator, ride the bike instead of the car, get on the train, or bus instead of sitting down, take a standing table when you work at the office.


What am I not allowed to eat to lose weight? 


In principle you can eat anything if you want to lose weight, but only to a limited extent.

However, it is difficult to keep thinking about whether you eat something to a limited extent or not.

For this reason it is better to completely remove certain foods from your diet.

If you want to lose weight it is advisable not to eat the following foods:

  • Do not drink alcoholic beverages such as beer, wine and spirits                                                         
  • Do not drink soft drinks, such as cola, orange, cassis etc                                                                    
  • Do not drink fruit juices, such as orange juice, apple juice, grape juice                                             
  • Do not eat products with salt, or much added salt such as, for example, chips, nuts, frikandels, fries, and dry sausage                                                                                                                          
  • Do not eat products with sugar such as cakes, sweets, pastries, chocolate and do not put sugar in coffee and tea                                                                                                                                           
  • Do not eat products with white flour such as cakes, pastries, white bread
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What do I have to eat and how to lose weight? Easy way to lose weight ! What do I have to eat and how  to  lose weight? Easy way to lose weight ! Reviewed by Health-nutrition-fitness.net on May 07, 2019 Rating: 5

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