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The beginning of spring motivates to go out, enhancing sporty activities, shaping up for summer clothing. However, many people don’t know which rules to follow for a successful and healthy weight loss. MyJogStyle tells you the dos and don’ts.

DOS

Have breakfast every morning
Breakfast is the most important meal of the day, since it stimulates circulation and metabolism. Whether cereal, juicy fruits, or toast – a good breakfast sets you in the right mood to start the day motivated and cheerfully. So, always take your time to have a nice breakfast!

Drink plenty of water
Everybody knows that 1.5-2 litres of water a day are recommended. But did you know that you need more water when you want to lose weight? If you eat less, it is essential to compensate the missing water of the food through drinking. Important internal organs, such as the kidneys, need more liquid to work.

Grocery-shopping with a list
Even disciplined people can become weak when they walk by all the shelves with delicious food in the supermarket. It’s particularly difficult to resist the candies at the cash register, when you wait in line and have time to think about it. Use a shopping list and your search is more focused and determined. Thereby, you can cleverly avoid temptations and sweet thoughts.

Have realistic goals
Many times unrealistic goals cause failure. People tend to mix wishes and reality, and fail to reach their high ambitions. Result? – Frustration and demotivation. So stick to realistic goals and stay motivated!

Eat a lot of proteins
Food that is rich in proteins, such as fish, pulses, and milk products, is not only stimulating for the fat metabolism, but also pleasantly filling. Moreover, it prevents muscle reduction – but only if you exercise regularly. In contrast, carbohydrates in the evening block the fat metabolism.

Steady sleeping hours
It is important to go to bed at a regular time and to sleep sufficiently. If you lay down before midnight and have at least seven hours of sleep, you stimulate the formation of hormones which contribute to the fat metabolism. During too short nights, however, those hormones are blocked.

Physical activity
Jogging, cycling, or swimming – there are numerous types of sport. Everyone can find his or her personal favourite. If you want to lose a few pounds, you should definitely exercise more. Because: Excess weight is reduced by burning more calories than you eat. On top of that, sport makes you forget your daily stress and relaxes body and soul.

DON’TS

Classic: Watching TV and eating snacks
Everybody is familiar with this scenario: Your favourite show starts and the comfy couch is more than inviting. Of course, you have already placed little snacks around you. While you pay all of your attention to the TV, you don’t realise how much calories you consume. Our tip: If you feel like eating little snacks, better go with carrots, cucumbers, or fruits; and when you eat a proper meal, turn off the TV!

Drink alcohol
Especially at the weekends or on holidays, people like to enjoy one or two glasses of wine, beer, or even cocktails. But alcohol is an enormous calorie bomb and makes us feel hungry. So it is better to drink fresh juices or a non-alcoholic beer.

Radical diets
People who consume only 1,000 calories instead of the usual 2,000 for a certain amount of time can’t enjoy their loss of weight for very long, because they usually gain it back as fast as they had lost it. You can never rely on radical diets; they are even bad for your health: The circulation is weakened, the appetite becomes bigger and bigger, and soon you can’t resist fast food anymore. So, don’t try that!

Short-term thinking
Once in a while, everyone is overcome by a spontaneous craving for chocolate or other candy. Of course, you don’t need to give it up completely, even during a diet. You should rather think long-range and make a plan which doesn’t only contain proper meals, but also offers space for a few days of sweet sin.

Eating fast food
People who are really busy at work and don’t have much time keep ending up in a fast food restaurant. The motto is: “It has to be quick and filling.” But these fat, unhealthy meals are overloaded with calories. It is way better to

prepare some small, light snacks and eat them when there’s time.

Neglect fresh and healthy food
If you want to lose weight, you should take your time to cook fresh and healthy products. That saves calories and is more filling than those packed products from the supermarket that you only need to heat up, because these meals are full of fats and calories. Though, pay attention to what you buy, cook, and eat.

Surrender to a ravenous appetite
The spontaneous desire for sweet or fatty things often comes suddenly. It’s even harder to resist when you think of all those delicious pictures of cream puddings, cakes, or cookies. In situations like these, it helps to consume classical appetite suppressants, such as water or fruits.

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