You have clearly defined your fitness goal and train like crazy and from everywhere with your PAKAMA Fitness backpack, your Sport Tools and our super motivating coaches from the Training app and still no pounds tumble?!
A healthy diet is of course also part of it!
We also know: All beginnings are difficult!
However, in order for you to get off to the easiest possible start and make your diet healthier and more effective for your training, we have created a few simple tips for you that will make this happen very quickly. Our tips for beginners will help you to make your diet healthier in the long run. They are not fixed rules, but guidelines that bring your eating behavior on the right track.
1. start from scratch
Clean out your refrigerator, pantry or entire kitchen. Get rid of processed foods and foods high in sugar and fat. Go shopping again and stock up on fresh foods. Only buy food for the next few days. Long-term deposits are taboo. Big advantage: You have to throw away less food because it goes bad.
Also, rid your home of all calorie bombs: get rid of your favorite sweets, convenience foods or white flour products!
Every figure-friendly shopping list should include fruits, vegetables, lean high-quality dairy products, whole grains and, in moderation, high-quality lean meat and fish.
2. look for high quality products with few additives
Choose foods that are as little processed as possible. Spreads and cereals for breakfast with added sugar and ready meals as well as ready-made sauces are among the highly processed foods.
Natural does not always mean unhealthy. Oatmeal, organic natural yogurt or strained tomatoes, for example, are industrially processed products but still valuable and healthy. They contain no artificial additives.
3. a lot of water!
Drink at least 2.5 liters a day. This will boost your metabolism, promote satiety and reduce cravings. Choose water, unsweetened teas or coffee in moderation.
Milk, by the way, is not a beverage any more than smoothies are a food!
4. food in one place
No power of temptation: From now on, you only store food in a certain place. This applies to your home as well as to your workplace. Use a maximum of two rooms at home (e.g. pantry or kitchen) for your food.
5 Attention, please
Eat consciously! Food is one of the basic human needs - give it the attention it deserves!
Try to turn off all incidental activities while eating, so no smartphone, TV, reading, games or the like.
Focus only on the ingredients and the taste of your meal!
6. take your time
Take enough time for eating and perceive your satiety properly.
This occurs only after 20-30 minutes. If you gobble down your food, you will eat more than you actually need to be full.
At the same time, you learn to enjoy food more slowly and consciously. Consciously take time in your everyday life to eat. Your meals can also become a little relaxation loophole. Just you and your food.
7. gentle cooking without fat
Cook your food at the lowest possible temperatures, as briefly as possible, with little water. Vitamins are very sensitive to heat and are easily absorbed into the cooking water. The more water you use for cooking and the higher the temperature, the more vitamins are lost.
If you prepare something in a pan, then it is best to use little and high-quality fat (such as rapeseed oil). With coated pans and pots, this is no longer a problem. Use as many fresh ingredients as possible. This way you also reduce packaging waste.
8. out of sight out of mind
Avoid buying unhealthy and high-calorie foods in the first place.
Because once these foods are there, they will tempt you to eat them. At best, you won't buy any of it in the first place.
9. success formula: 3 meals
To lose weight successfully, you need to eat. Sounds paradoxical? However, this is exactly the secret, because your metabolism should remain active. To do this, you have to give it a task by taking in food. Eat 3 main meals spread over the day for which you also take the necessary time. Don't just eat something on the side and check it off. If your stomach growls in between, have a healthy snack ready. If you starve yourself, your body will shut down completely or you will be overcome by ravenous appetite in the evening.
10. reminder
Jog your memory: Each week, set yourself a small task that reminds you of the path you're on. This could be, for example, a pros and cons list for the new behavior.
Place this list in a visible place (for example, on the refrigerator, the bulletin board or the mirror). This provides the daily extra portion of motivation.
If you can't implement all the tips at once, just add one tip every week, for example!
