To lose weight quickly, healthily and in the long term, you don’t need as much as you might think. Here you get the most important tips and exercises for losing weight, with which you can achieve your desired weight naturally.
The most important tips for losing weight in everyday life
Losing weight works on a simple principle. You have a day fewer calories to you take, as you throughout the day consume. The easiest way to do this is to either reduce your daily calorie intake. Or by increasing your calorie consumption.
Various exercises and a fixed training plan for losing weight are a great help here. But did you know that it is much easier to increase your calorie consumption?
Increase in calorie consumption
This is easy by looking more activity in your daily life. Drive, for example, short distances only with the bike, take the car. Avoid escalators and elevators and use the normal stairs instead. For this you can during the lunch hour or after work just a leisurely lap times go for a walk. But even when travelling by train to stand, a place to sit, consumed by the way more calories.
Reduce your calorie intake
Your daily calorie intake to reduce is the second way to long-term decrease. The easiest way to do this is to replace unhealthy snacks with healthier alternatives. So you can, for example, a handshake with our whey protein with chocolate taste, rather than a bar of chocolate or a cocoa drink. So you save calories on the one hand and on the other hand you supply your body. with important proteins.
Foods that help you lose weight
Another trick to lose weight faster is to eat the foods that will help you lose weight. For example, there are a number of dishes that will fill you up for a long time. So you simply eat smaller portions overall and are less tempted to snack in between. You can find out what foods are in this article on the topic of healthy fillers.
Another type of food manages to stimulate your circulation from the inside and thus increases your daily energy consumption. In our article on stimulating the metabolism, we will tell you which foods are helpful.
Our tip: In order to really lose weight and achieve your desired weight, a good plan is very helpful. We have developed the 12 Week Shape Guide for this purpose. With over 120 recipe variations, short and intensive HIIT workouts and created in collaboration with our sports scientists.
Lose weight with exercise
If you are even faster and more effective slimming want is sports the best way next to a healthy balanced diet. On the one hand, this is due to the fact that you burn a lot of calories through exercise and thus further increase the difference between calorie intake and calorie consumption.
In combination with the right diet, you not only stimulate your calorie consumption through exercise. Your muscles are strengthened overall and therefore also consumes additional calories.
Endurance sport to lose weight
Regular endurance sports are proven when losing weight. Regular cardio training has more than one advantage. After extensive running training, your body releases happiness hormones as a reward. This is how you feel sexy and comfortable after training.
Getting into running is, however, far from easy for many. Side stitches after a few meters let you stop quickly and of course, reduce the fun of running. It doesn’t have to be. We show you how jogging is fun in our article Jogging for beginners.
Weight training for losing weight
Weight training is another effective way to lose weight . Especially forms of training that train your strength endurance are very effective in losing weight. This mainly includes training forms as HIIT, Tabata and circuit training.
Editor’s tip: So that you are awake and fully focused on your training, we have developed a booster for you that simultaneously provides you with essential amino acids. With this pre-workout drink, you give yourself the workout kick before training.
Weight loss exercises
The right exercises for losing weight help you very specifically your strength and endurance to increase and thus your calorie consumption permanently to increase. Here you get 6 great exercises for your next workout.
|Trains:||Strength and endurance in your entire body.|
|Note:||Make sure that you keep your back straight during the push-up movement. For this, consciously tense your stomach.|
|Variation – Easy:||Avoid the pushup and only go into the support with your arms straight.|
2. High Knees
|Note:||The upper body always stays upright and straight.|
|Variation – Easy:||Slow down and brace yourself against the wall with your hands to keep your torso upright.|
3. On point Punches
|Note:||Arms and legs move diagonally.|
|Variation – Easy:||Do the punches without steps.|
4. Military Plank
|Note:||Tense your belly consciously and keep the trunk stable.|
5. Skater jumps
|Trains:||Leg muscles, knee stability and endurance.|
|Note:||Jump and land controlled so as not to bend to the side|
|Trains:||Straight abdominal muscles and hip flexors|
|Note:||The back should remain as straight as possible during this exercise.|
|Variation – Easy:||Do a normal crunch if you are still having a hard time doing the situp.|
- Integrating more activity into everyday life helps you lose weight
- Fattening foods and metabolism-stimulating foods help you to indirectly save and burn calories.
- Weight loss exercises should take strength and endurance.
- Tabata, HIIT and circuit training are effective weight loss training methods.