Steps to a Healthy Lifestyle
The Perfect Wedding Workout
Your personal formula. Healthy lifestyle
Every person is a unique individual and each person’s excess weight has different reasons and causes. You should be aware of some of the main catalysts so you can purposefully counteract them. Have you already eaten today? Why? Were you hungry? Did you have a craving? Or were you bored, sad, or frustrated, or was it just out of habit? There are many reasons. In nutritional psychology, we refer to regulatory levels of eating behavior. The most important ones are:
Choice and amount of consumed foods
Joy, sadness, frustration, stress
Healthy lifestyle. Social environment, cultural imprint, vacation, communal eating, meal invitations, etc. Every day, each of these factors influences what we eat, why we eat, and how much we eat. To successfully lose weight, the meal rhythm is the most important. Eat three times a day! DO NOT eat between meals! Do not have chewing gum, crackers, gummy bears, or even healthy things like fruit.
HEALTHY LIFESTYLE. PRACTICE TIP:
Eat three meals a day, breakfast, lunch, and dinner. DO NOT eat between meals. Only drink water, preferably still mineral water (with plenty of hydrogen carbonate, magnesium, and calcium). That little hunger in-between meals is usually just thirst! Drinking water promotes fat burning! Water is a true fat burner and our most important food since our bodies are more than 70% water.
Let’s go!: The power phase (weeks 1-4)
Healthy lifestyle. Your first four weeks are the power phase. Before you get started, please review all PRACTICE TIPS from sections 1 through 8. You are highly motivated, focused on your goal; have stocked up on lots of mineral water, vegetables, fruit, and lettuce; have hidden the crackers, chips, and beer in the basement or given them to the neighbors, and are now ready to eat just three times a day. Now let’s get started! The first four weeks are low-carb weeks. That means you will consume relatively few carbs. What are carbohydrates and in which foods can they be found?
Carbohydrates is a collective term for all types of sugar and sugar compounds such as glucose, fructose, lactose, sugar, and starch, the so-called polysaccharides. Carbohydrates can be found in sugar, soft drinks, juices, fruit, rice, pasta, potatoes, rolled oats, etc. Try to avoid sugar as much as possible, and use artificial sweetener or Stevia if you want to sweeten your tea or coffee. During these first four weeks, you should also avoid the classic sides like rice, pasta, and potatoes. Eat carbohydrates for breakfast to supply your brain and nervous system with the necessary fuel.
Healthy lifestyle. Eat bread sparingly! Try to make friends with some rolled oat muesli for breakfast. Rolled oats contain very little sugar, but do have 14 g of protein, 11 g of fiber, and many beneficial micronutrients (vitamin B1, magnesium, iron, zinc, etc.) per 100 g of oats. Fiber is important for intestinal flora and intestinal motility. Keep your eyes open at the grocery store! Lots of prepared muesli contains sugar, too many raisins (sugar), too much fat (coconut flakes, chocolate flakes), or other less beneficial ingredients. Just buy oats (steel cut or rolled, depending on your preference) and mix your own muesli with spelt flakes, millet flakes (open package must be refrigerated), flax seed, walnuts, hazelnuts (ten nuts), sesame (1-2 tsp.), pumpkin seeds, chia seeds, dried fruit (e.g., 1-2 unsulfured dried apricots), or fresh fruit.
Rule of thumb: 5 generous tablespoons of rolled oats equal about 50 g with 25-30 carbohydrates. Add 20 g oat bran (3 generous tablespoons supply 8 g carbohydrates) and one piece of fruit (a diced apple, pear, or nectarine, or a handful of berries provides approximately 15 g carbohydrates). You can soak the muesli the night before (if you use steel-cut oats) or pour some 1.5% milk over it shortly before breakfast. Unsweetened oat drink (a slightly sweet taste) or rice milk are also good choices. Oat drink contains 6 g of carbs per 100 ml, while rice milk contains 4.9 g of carbs per 100 ml. If we now add up the listed amount of carbs, we get a total of 60 g. That is ideal for one meal.
You should continue this breakfast during the other phases as well. You can vary the liquids, the individual grain components, fruits, seeds, and nuts. Depending on the time of year, you can also use different spices and herbs, like fresh mint in summer or cinnamon and cardamom in winter. Your muesli will have 13 g of protein when made with oat drink, and 16 g when made with milk. The amount of protein that will allow you to feel satiated and maintain muscle is 20-25 g per meal. One hundred grams of low-fat quark (curd) provides 13 g of protein. You can just eat it plain (low-fat quark crème has a nice consistency). If you find regular quark too dense, stir in some mineral water. You can also add flavor ingredients, but do not add any sugar. You can also stir the quark into the muesli.
HEALTHY LIFESTYLE. PRACTICE TIP:
Healthy lifestyle. Avoid fruit teas as the dried fruit releases sugar. Large amounts of coffee can intensify hunger feelings and cause an excess of gastric acid. It is better to drink tea! Black and especially green tea contain substances that promote fat burning! Enjoy your meals! Eat slowly and engage all of your senses! Enjoy the sight of an appetizing meal arranged on a plate, inhale the aroma that reaches your nostrils, taste the food, chew slowly (ten times for each bite) and with relish, and only then swallow it! You can find all the ingredients at any full-service supermarket or at an organic food store. If possible, buy organic products, especially fruits and vegetables. Use lots of fresh herbs to provide additional vitamins and minerals. Lemon (juice, grated lemon peel, or zest) and ginger (chopped) intensify the flavor and improve digestion.
Healthy lifestyle. One serving of Bircher muesli requires:
5 tablespoons steel cut oats (soak overnight in double the amount of water and chill)
Juice from ½ organic lemon
1 tablespoon heavy cream
1 apple, unpeeled (grate coarsely and mix in)
5 chopped nuts (hazelnuts, walnuts, or almonds) for garnish
Healthy lifestyle. What about the bread lovers? They should buy wholegrain bread and avoid white flour products. One slice of wholegrain bread (45 g) provides approximately 20 g of carbs, so you can eat three slices of bread (providing you don’t use jam or honey), or you can eat two slices and still have room for 2 teaspoons of jam and a piece of fruit. Take a look at the carbohydrate table to learn more. With respect to the make-up of your meals, you can use the sample daily plan as a guide. It contains few carbs, but a higher than average amount of protein. You won’t reach that every day—particularly not on meatless days, when protein intake tends to be less. The sample plan shows you what you can eat to lose weight and maintain muscle successfully without going hungry.
Transition phase (weeks 5-8)
Healthy lifestyle. Eat the same breakfasts as during the power phase. Eat your lunch 4-6 hours after breakfast to optimize fat burning. Make sure your lunch consists of 100-150 g of a protein supplier (fish or meat) and plenty of vegetables. Use only 2-3 teaspoons of rapeseed oil as a cooking and frying fat (or olive oil or walnut oil as an alternative for cold food). Supplement your meal with a small amount of carbs (40 to 50 g maximum) in the form of a side (see carbohydrate table), a fruit dessert, or a smoothie (rule of thumb: a serving of fruit is something that fits into one hand or two handfuls of berries).
Target phase (weeks 9-10)
Healthy lifestyle. Your personal wishes or goal and the weight you have reached at this point determine your next steps. Have you reached your goal? Then enjoy a small amount of carbs, even in the evening. Begin with 40 to 50 g maximum. Choose whole grains, legumes, or potatoes. Fruit is not recommended in the evening because it is relatively high in sugar and will negatively impact metabolism (insulin release). Have you not reached your goal yet? Have you set new goals, or are you simply enjoying your weight loss so much that you wish to continue? Then continue the transition phase. Whether or not you have met your goal, three days before the wedding you should switch to the target phase and increase your carbohydrate intake to three times a day. The big day will be strenuous and you will most likely have a drink or two, so it is advisable to get the body used to more carbs again.