Losing weight, but still not having to do without What sounds like a dream, is according to sports scientist Ingo Froböse the best way.
The good news in advance: who wants to lose weight, does not have to go hungry. On the contrary, as a sports scientist and health expert, Ingo Froböse explained. Those who save only calories, give his body a hunger period – whereupon switch to the economy mode: “The decrease in the basal metabolic rate is the result and thus the body becomes sustainable a ‘lame duck’ and a poor feed-recycling.
Instead of giving up, you’d better eat the right things at the right time and switch your metabolism to energy burning. “It would be better to eat full and to be physically active instead of starving! “, Summarizes Froböse.
Eat enough and still lose weight – that’s how it works
In principle, you should eat the way your body desires. According to Froböse, this means having breakfast at the latest two hours after getting up, preferably wholegrain bread or muesli with fruit. At noon, the health expert recommends to rely on nutritious, but low-calorie diet. Ideal is a meal with plenty of vegetables, fruits, meat or fish, which gives the body the necessary energy. If you take protein-containing food in the evening, you provide your body with proteins for the nocturnal regeneration process.
To stay full for a long time, Froböse advises to wholegrain products or potatoes. “Vegetables are very popular – there may be enjoyed until you are full and satisfied.” On the other hand, you should refrain from using sweetened products as these will soon stimulate your appetite again.
Cravings have many causes and often get in the way of the weight loss plans. ” Especially the waiver of certain foods during diets can provoke cravings downright, ” says Froböse. After all, you always wanted exactly what is actually forbidden. Even a lack of sleep or stress stimulates our hunger.
In order not to fall into the cravings trap, often already a large glass of water. Alternatively, distractions help. A short walk, for example, diverts attention away from eating.
Food cravings are provoked by snacks. These should be left out as far as possible, “because the chocolate bar or the piece of cake in the afternoon causes the blood sugar level to rise and then drop rapidly, which in turn leads to hunger,” says Froböse. If the appetite is too big, offer carrot sticks, cucumber slices or a few almonds as a small snack.
Enjoyment is important!
But you do not have to resist any sweetness. “Enjoyment is part of life!”, Emphasizes the sports scientist. He also knows the best time for it: ” The best way to feast right after lunch, because the blood sugar level is not charged in addition.”
Better than a complete renunciation is a conscious and moderate dealing with small and large sins. Because sweet things are like most things – in the end, the dose makes the poison.
Without renouncement, you do not need “cheat-days”
However, Ingo Froböse does not believe in special “cheat days,” which are days of the week when you suspend your diet and eat anything you cannot eat. Although the cheat rhythm initially helps to maintain a change in diet, he does not lead in the long term to a change in eating habits. However, this is crucial for sustainable success.
Cheat-Days also have a negative psychological component: According to Froböse, they suggest that you have spent the whole week on something that you can catch up in one day. He, therefore, recommends thinking the other way around: ” If you do not have to do without, you do not need a cheat day. ”
Sport alone does not make you slim – but without sport, it does not work
By doing sports, you can increase your body’s metabolic rate through increased muscle cells. Basal metabolic rate is the amount of energy your body needs at rest. Those who want to lose weight in the long term should not consume more calories than the basal metabolic rate demands – but not less.
” To bring the metabolism up to speed, a combination of endurance and strength training is ideal, ” explains the sports scientist. According to him, jogging, cycling, Nordic walking or hiking are best suited to training your endurance for at least 30 minutes three to five days a week. It should be said: Dear more often and for shorter than violent and rare. Strength training should be scheduled three times a week for at least ten minutes. Froböse recommends his 9-minute workout.
In everyday life, you can increase your calorie consumption by simply adding extra exercise. If you take the stairs instead of the elevator or leave the car there to ride a bike, you also improve your body feel, says Ingo Froböse.
However, you should not overestimate calorie burning through physical activity. “Sport alone does not make you slim,” the expert says. “Often our diet does not fit our actual needs.” After the sport, there is an increased feeling of hunger, with food new energy is important then. But it depends on what and how much we eat: best balanced and versatile.
” Eating and trimming – both must be right “, rhymes Froböse.