10 nutrition tips to help you lose weight

These 10 nutrition tips will help you reach your goal weight.

1. Eat small portions of carbohydrate-rich foods such as bread, pasta, potatoes and so on no more than 1 - 2 times a day. Choose the wholegrain version wherever you can - it's rich in fibre, which also has a positive effect on digestion and helps you feel fuller for longer. This reduces cravings for sugary snacks. Important: drink plenty with it!
2. Every meal should include plenty of vegetables, salad and/or low-sugar fruit (such as berries). This component should always make up half of your plate. The best way to hit the "5 a day" recommendation is by eating 2 portions of fruit (preferably the lower-sugar kind) and three portions of low-starch vegetables and salad a day, which is easy to
   put into practice.
3. Eat plenty of protein-rich foods such as fish, lean meat, eggs, dairy products and pulses. Protein is what really fills you up. Get yourself a high-quality whey protein shake.
4. The right fat in the right amount doesn't make you fat: use high-quality fat sources such as rapeseed or olive oil, coconut fat, avocado and nuts.
5. Steer clear of ready meals and "light" products. They often contain a lot of hidden sugar. Avoid unfavourable combinations of isolated carbohydrates (white flour) and fat (for example in croissants or pizza).
6. No banning allowed! The stricter the ban, the greater the craving. Give in to temptation now and then, and don't panic about the odd little sin. Everything's allowed - in moderation.
7. Drink enough calorie-free drinks. Suitable options are unsweetened tea, mineral water, vitamin- and mineral-rich drinks such as fresh vegetable juice (diluted with water), and black coffee. Unsuitable are
   energy-dense drinks that are low in vitamins and minerals, such as sugary drinks, "light" drinks and alcohol.
8. You could replace one meal a day with the Shape Shake from update Nutrition. It contains all the important nutrients such as protein, carbohydrates, essential fatty acids, fibre, vitamins and minerals. On top of that, taking Shape Burner capsules can help increase your lipolysis (the release of fatty acids from fat tissue).
9. Slow down when you eat! It takes at least 20 min. for your brain to get the signal "I'm full". This happens once the food you've eaten reaches a certain weight and volume: the heavier and bulkier the meal, the faster and stronger the feeling of fullness. Bottom line: fullness kicks in independently of calorie content. High-volume foods such as
   salad, vegetables, pulses and so on expand in your stomach and are excellent at filling you up.
10. Organisation is everything. Plan your meals and shop strategically with a list. Not too much, not too little: enough to feel full, but not so much that it tempts you to overeat. If you've got healthy, fresh food at home, you'll cook healthily too.

If you put these 10 nutrition tips into practice, you'll get closer to your goal weight step by step.

We wish you every success!