Switch to freshly cooked food instead of relying on the delivery service, go for walks instead of using the car (you won’t find a parking space anyway) and make sure that your training plan includes a varied mix of strength and endurance training. If you know the ABCs of weight loss but still aren’t losing weight, then don’t worry – we share the 8 weight loss tips that really work.
If finding a healthier alternative to sugary snacks is your downfall, then our protein snacks will provide you with the high-quality protein you need. They’re also ideal for when you’re on the go.
It sounds simple, but it makes a huge difference. A study published in 2019 in the Journal of Consulting and Clinical Psychology confirms that thorough and slow chewing means that you feel full more quickly. Based on this, the research team concluded that it leads to a lower calorie intake throughout the day. Why is that? Since your full concentration is on chewing, you focus on your actual food intake and not on your weight loss goal. Learn how to eat with all your senses and what mistakes to avoid in our article on mindful eating.
Give up sugar
More specifically, we’re talking about added sugars such as glucose and sucrose, which are mainly found in convenience products, sodas and sweets. The World Health Organization recommends that this "free sugar" should not account for more than 10% of your total daily energy intake. It ascribes this guideline to the increasing risk of becoming overweight due to increased consumption. You can find out why sugar causes cravings and inhibits your ability to burn fat in our article titled “Insulin: the key hormone for blood sugar.”
Be honest with yourself
Whether it’s a handful of nuts on the way to a dinner date or a chocolate bar between breakfast and the next meeting, you’ve ingested 600 calories more or less unconsciously before you know it. A study published in the European Journal of Clinical Nutrition in 2018 highlights that people tend to regularly underestimate their actual food consumption. That’s why we recommend that you maintain an overview. A nutrition diary helps with both tracking your calories and identifying your eating habits (e.g. hunger, frustration, boredom, etc.). Don’t worry — you won’t have to spend entire days noting things down. In order to better understand your current eating habits, it’s important that you take one day as an example and make a note of what you eat.
Our Glucomannan Caps make losing weight easier. They contain glucomannan, which is made from the konjac root. The plant fiber can absorb water and is foodspring’s latest weight loss tip. How is it supposed to work? Simply take 2 capsules with 1-2 glasses of water before a meal. It expands in your stomach, which reduces your appetite. ¹
Adjust your energy needs
As soon as you start losing weight, you need less energy, That may mean that you no longer have a deficit, so check your energy needs at regular intervals with our calorie calculator and adjust them as necessary.
You go from one private party to the next, you need to call your grandma again, and at the same time, your deadlines at work seem to be never-ending. The Sleep Science Journal published an overview of sleep studies in 2015 showing the connection between stress, lack of sleep and being overweight. According to this overview, an excess of cortisol also puts the body in a state of emergency, as it causes the body to create reserves for surviving. If you are under a lot of stress, you may well stop losing weight. That’s why getting enough rest, breaks and regeneration is especially important. How about doing a breathing exercise to relax?
Make sure you get a good night’s sleep
Who doesn’t know that? If you’re short on sleep, then your appetite for fast food and sweets is difficult to tame. If you don’t sleep well, you’re more hungry and insatiable. Various sleep studies attribute this to a higher hunger hormone concentration in the body in combination with a reduced satiety hormone concentration. If your hunger for snacks takes you by surprise, then make sure you always have our Protein Balls close at hand.
Opt for a long-term approach instead of a short-lived crash diet.
Lucky you! You don’t have to navigate the information jungle for the best weight loss diets. Quite the contrary, in fact. Because the best diet is no diet at all. Strict diets that involved cutting out foods often only bring short-term success. An Israeli study from 2015 confirms that there is no one-size-fits-all approach. Instead, the most important weight loss tip is finding a strategy that fits your life and that you can maintain for good starting today.
You should also keep in mind that not every tip helps everyone. This is because everyone is different, and so is their journey to a weight that makes them feel good. If you have the feeling that nothing will help you, then we recommend that you visit a specialist.
More things to know from foodspring:
¹ Glucomannan contributes to weight loss on a low-calorie diet. You can take advantage of its positive effects by taking 3 g of glucomannan in three daily 1 g doses with 1-2 glasses of water before meals.