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Diet Slimming after the holidays without a yo-yo effect
After the luscious meals over Christmas, many people have gained body weight and now hope to quickly reduce the excess pounds again. The nutrition expert of DAK-health, Silke Willms, explains how losing weight works after Christmas without the yo-yo effect. However, according to Willms, the many-day lightning diets, in which the body weight should be significantly reduced by a short-term change in diet, are the wrong way to go.
The consequences of rampant Festtagsschlemmerei are often directly on your own body detectable. Additional fat deposits on the hips, abdomen, legs and butt form unpleasant souvenirs of the Christmas holidays. To get rid of them successfully, the first step after the Christmas holidays should be: "Stop gluttony! Fruits and vegetables instead of Christmas goose and cinnamon stars, exercise and sports instead of cozy mulled wine evenings on the sofa, "said the DAK-Gesundheit. What further measures are necessary for a successful, permanent reduction of body weight, explains nutrition expert Silke Willms.
After the holidays, many people show increased fat deposits that they would like to get rid of. (Picture: Picture-Factory / fotolia.com) Lightning diets are the wrong way
"Losing weight after Christmas can only be those who permanently reduce their body's calorie intake than it burns," emphasizes the DAK nutrition expert. Flash diets, as they are often implemented after the feast days, are the wrong way and would usually pull a yo-yo effect. Because instead of reducing fat tissue as desired, "the weight loss on the scales only by water loss or the breakdown of muscle protein," Will Will. In addition, the annoying fat is saved by the rapidly reduced food intake as an energy reserve for bad times, explains the expert. She advises, instead of the drastic reduction of food intake to tackle a change in diet.
Eating and drinking without taking in too many calories is the way to success. For example, sugary foods and drinks should be gradually removed from the diet, but not from one day to the next, Willms recommends. A gradual exchange for foods that are digested slower and do not land so quickly in the blood and fatty tissue is appropriate. For example, potatoes, wholegrain bread and vegetables are very suitable. "If you need sweets, you can fall back on bread with quark and jam or honey," recommends Silke Willms.
Have breakfast, cook yourself and switch to healthy snacks
The expert also recommends: "Breakfast please: If you have breakfast in the morning, prevent hunger attacks." Whole grain bread, cereals or apples are well suited for breakfast, as the sugar from these foods is slowly transferred to the blood and therefore keep them full for a long time. For the fixed meals, you should cook for yourself, as this way you will become aware of what is actually in the food. Sugar and fat traps can be avoided in this way. Sometimes it has to go fast, but instead of fast food from the snack here for example a cheese bread with apple or carrot are recommended. Also muesli or natural yoghurt with apple or pear is, according to the expert, good for a quick snack in between. A healthy diet helps you lose weight after Christmas, emphasizes the DAK nutrition expert.
One to two fast days a week allowed
According to the expert, when excess fat is removed, one or two fast days per week are allowed and only vegetables or vegetable soup are eaten. Likewise, in between a fasting day can be inserted, "on the morning of a breakfast on the menu and early in the evening a hot meal." In the meantime, there are fruit and juice spritzers, tea or water to drink. Food breaks within the day are also helpful according to the expert. "Even on normal days of eating, you should treat your metabolism for a break," says Willms. After breakfast, therefore, it should be provided for as long as possible without eating and not having a snack at the first feeling of hunger. "Only when hunger can not be ignored should lunch follow," Wlims continues. This boosts the metabolism and at the same time protects against type 2 diabetes.
Food diary often helpful
Even without lavish feasting meals should be taken in conviviality at the family table, as such regular meals bring peace and order in the everyday life after the holidays, explains Willms. In addition, according to the expert, the fixed meals in the family circle can simultaneously support the weight reduction project. Because it is easy to record what is actually recorded. "A nutritional record can also help you lose weight if you write everything, but really everything you eat," says Willms. It should also be noted where, with whom and in what mood the food was consumed, reports the expert. According to Willms, those who want to lose weight observe themselves in this way, recognize good and bad habits and can act accordingly. The food diary can also be managed by app on the smartphone. This will be used to enter what has been eaten and drunk - and the calories will be added automatically.
Set realistic goals
According to the DAK expert, many people who want to lose weight rushed to the gym "in a hurry and with overly ambitious goals." Here it is more realistic to move more and more consciously in everyday life. Long walks in the fresh air, but also to let the car out and do small errands on foot, are good approaches. "Leave escalators and elevators on the left and run up the stairs," Willms advises. A pedometer could additionally motivate. It shows how many steps have been taken, and those affected should regularly set new goals or gradually increase their steps, the expert emphasizes. Basically, the willingness to lose weight, however, should bear in mind that the excess pounds are "not built between Christmas and New Year, but between New Year and Christmas," warns the DAK nutrition expert. (Fp)