10 Nutrition Tips for Weight Loss

2 August 2021 2 min read

Stubborn, excess pounds you want to get rid of? These tips help you tackle them effectively and sustainably with simple dietary adjustments.

Eat 1 - 2 x per day small portions of carbohydrate-rich foods such as bread, pasta, potatoes etc. Choose the wholegrain variety, as it contains plenty of dietary fibre, which also benefits digestion and promotes a feeling of fullness. Intense hunger attacks are reduced. Important: drink plenty with it!
Every meal should include plenty of vegetables, salad and/or low-sugar fruits (such as berries). This component should always make up half of your plate. The recommendation "5 a day" is best achieved by eating 2 portions of fruit (preferring the lower-sugar kinds) and three portions of low-starch vegetables and salads per day.
Eat plenty of protein-rich foods such as fish, lean meat, eggs, dairy products, legumes. Proteins are the true satiators. Get yourself a high-quality whey protein shake.
The right fat in the right amount does not make you fat: Use high-quality fat sources such as rapeseed or olive oil, coconut fat, avocado and nuts.
Avoid ready-made and light products. They often contain many hidden sugars. Avoid unfavourable combinations of isolated carbohydrates (white flour) and fat (e.g. in croissants, pizza).
Banning is banned! The stricter the ban, the greater the desire for it. Give in to temptation now and then and don't panic about small indulgences. Everything is allowed, but in moderation.
Drink enough zero-calorie drinks. Suitable are unsweetened tea, mineral water, vitamin- and mineral-rich drinks such as fresh vegetable juices (diluted with water), and coffee (black). Unsuitable are energy-rich, vitamin- and mineral-poor drinks such as soft drinks, light drinks and alcohol.
You may replace one meal a day with the Shape Shake from update Nutrition. This tasty protein shake keeps you full, provides sufficient amino acids to maintain muscle mass and contains only a few calories. You can also increase your lipolysis (release of fatty acids from fat tissue) by taking Shape Burner capsules.
Slow down when eating! It takes 20 minutes for the brain to receive the signal “I'm full”. This happens when the food consumed has a certain weight and volume: the heavier and bulkier the meal, the faster and stronger the satiety. Conclusion: satiety occurs regardless of calorie content. Voluminous foods such as salad, vegetables, legumes etc. expand in the stomach and satisfy excellently.
Organisation is key. Plan your meals and shop with a strategy and a list. Neither too much nor too little: enough to feel full, but it must not tempt you to overeat. Those who have healthy, fresh foods at home also cook healthily.