Your New Year starts with good intentions, and healthy weight loss is one of them. Then you're on the right track. After all, you have realized that unilateral lightning diets are not the solution , because often they only bring hunger and frustration. In the worst case, the yo-yo effect also strikes and you end up weighing even more than before.
Losing weight through a healthy breakfast that promises lasting success should be one thing above all else: suitable for everyday use ! The widespread and mostly one-sided dietary concepts often do not offer this, and so you quickly fall back into old patterns.
But how do you get rid of excess kilos in a healthy way? Although we are breakfast specialists, we not only want to provide you with a guide to a healthy breakfast, but have collected 6 tips for you on how to lose weight in the long term.
Tip 1: Dietary change instead of diet
Atkins, Paleo, eating by blood type or soup at every meal – these are all examples of popular diets , and each one sounds more promising than the other. Some of us already know one or the other diet concept or have even had experience with it. But even the most disciplined among us fail miserably.
Why diets often fail
Don't worry, it's not up to you! With classic lightning diets and fasting cures, the calorie intake is drastically reduced for a few days or weeks, and the body is no longer supplied with sufficient energy .
The result: You feel weak, are constantly hungry, and your thoughts are only about all the delicacies that you are not "allowed" to eat. In addition, food cravings often occur, and then even the guilty conscience is not far away.
After this period of severe self-mortification, most people return to their normal eating habits, and then it happens: the yo-yo effect strikes. Your body, which is running low on energy due to the high calorie deficit, now needs significantly less energy to function, and any excess calorie immediately travels in the form of fat to the hip, abdomen, and buttocks.
Successful in the long term with a change in diet
You have a significantly better chance of success with a change in diet . Although this approach requires a little patience, it pays off in the long term.
By gradually and purposefully replacing unhealthy foods with healthy alternatives, you not only achieve your feel-good weight , but can also keep it in the long term. Your health will thank you too.
A healthy diet provides all the important micro- and macronutrients . For example, make sure to include complex carbohydrates (e.g., whole grains, oats, rice), healthy fats (e.g., vegetable oils), and abundant protein (e.g., legumes, dairy and soy products, lean meats, and fish) in your diet.
Micronutrients such as vitamins and minerals are mainly found in fruits and vegetables, which is why they should not be missing from any meal. It's best to use regional and seasonal varieties.
In addition, beware of calorie traps. For example, they like to hide in sweet juices and soft drinks. Instead, you should use water or unsweetened tea as a thirst quencher.
Furthermore, snacks and snacks can be quite treacherous. However, you don't have to do without sweets in between. Homemade, low-sugar snacks allow you to satisfy your hunger for sweets without a guilty conscience. How about Bircher-Porridge biscuits, for example?
Recipe: Bircher Porridge biscuits
Ingredients
- 100 g Verival Bircher Porridge
- 40 g flour
- 50 ml milk or plant drink
- 50 g honey or agave syrup
- 1 pinch of salt
- 1 tsp vanilla sugar
- 1/2 teaspoon baking soda
- Choice of chocolate chips
Preparation
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Preheat the oven to 180 degrees.
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For the dough, mix all the ingredients together.
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Place the dough in small portions on a baking tray with baking paper.
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Bake the cookies for about 20 minutes.
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Let cool and enjoy.
Nutritional values
Tip 2: Healthy weight loss with fiber
Now that the basics have been clarified, let's get to the details. Since you not only want to change your diet, but also get rid of excess kilos, you should pay special attention to eating high-fiber foods.
Fiber is carbohydrates that are found exclusively in plant products such as grains, vegetables, fruits, or legumes. Because they bind water during digestion and swell in the intestines, they stimulate digestion and keep the intestinal flora healthy. In addition, they keep you full for a long time and keep your blood sugar level relatively constant throughout the day. As a result, cravings are also less common.
Oatmeal is a high-fiber food that is indispensable to our breakfast tables . Whether as a cereal, crunchy or porridge – the all-rounders contain the indigestible fibre beta-glucan, which is known for its many positive properties.
As a result, oatmeal is not only satiating and regulates blood sugar, but also lowers blood cholesterol and activates your immune system . And these are just some of the many benefits of oatmeal . As a result, oatmeal is the ideal breakfast for all nutritionists. Which brings us to our next tip:
Tip 3: Start the day with a healthy breakfast
Breakfast lays the foundation for the whole day, so the most important meal of the day should be particularly nutritious and healthy.
Again, fiber comes into play here , because if you eat a lot of it in the morning, your blood sugar level will remain relatively stable throughout the day. So you don't give food cravings a chance in the afternoon. Plus, it makes it easier to last until lunch without snacks and snacks. This allows you to save calories and get one step closer to your feel-good weight.
Accordingly ,porridge, muesli and co., with oatmeal as the basic ingredient , provide the ideal start to the day. To get even more out of your breakfast, it is advisable to rely on additional toppings, such as fruit, nuts or dried fruit.
A commonly underrated ingredient for your oatmeal is seeds, such as chia seeds and flaxseed . While flaxseed is a regional superfood, chia seeds from Mexico come to us and conquer the hearts of all breakfast fans. Both provide our body with essential omega-3 fatty acids and are characterized by their high fiber content . Those who skillfully combine the small miracle seeds with oatmeal will receive a delicious power breakfast, such as our overnight oats with chia seeds .
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yoghurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup or maple syrup for sweetening
- Fruits, nuts, and seeds of your choice (as a topping)
Preparation
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Water, milk or a vegetable alternative comes together with the oatmeal and the chia seeds in a glass and is stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup or maple syrup.
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The mixture is put in the fridge overnight or for at least 2 hours.
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Then stir well, decorate with fruits, nuts or seeds, and enjoy.
Nutritional values
Tip 4: Healthy weight loss with exercise
If the BMI calculator spits out too high a value, it is often not yet done with a pure dietary change. In order to burn additional excess fat, additional exercise is highly recommended.
But when is the BMI actually too high? According to the who, a BMI between 18.5 and 24.9 is considered ideal weight . From a value of 25 onwards, one speaks of being overweight. It is really hazardous to health with a BMI of 30 and more. Then there is talk of obesity.
In principle, a doctor should always be consulted in the event of obesity in order to be able to rule out health risks. If you are slightly overweight, you can also become active yourself – in the truest sense of the word. By integrating exercise into your everyday life , your body burns more energy and it is easier for you to lose weight.
In addition, you should find a sporting routine to achieve your feel-good weight in the long term. This burns additional calories and also ensures the release of happiness hormones.
While you burn a lot of calories immediately with endurance sports , weight training leads to a greater daily requirement in the long run, because muscles consume a lot of energy. Optimal for your health is a mix of both . But most importantly, you have fun doing it to stay with it in the long run. The mindset probably also plays an essential role here. Anyone who sees sport as a punishment will find it difficult to maintain a healthy routine in the long term.
Tip 5: Healthy weight loss starts in your sleep
Slim in sleep – yes, there is actually something to this statement. Those who get enough sleep not only support the body's regeneration processes , but also ensure a well-balanced hormone level.
Too little sleep often leads to an increase in the release of the stress hormone cortisol and the appetite hormone ghrelin. On the other hand, the production of the satiety hormone leptin is inhibited. As a result, you feel more hungry and don't feel full as quickly. You may even have noticed that on days when you don't get enough sleep, you tend to snack more often.
As a guideline, you should sleep about 7-8 hours a night . However, this results in individual deviations. It's best to feel for yourself how much sleep you need to feel rested in the morning.
Tip 6: Plan your meals in advance
A stressful everyday life can make healthy eating a real challenge . Because if the hunger is great, the way quickly leads to the snack bar with unhealthy fast food or you reach for sugar- and fat-containing ready meals.
So that this does not happen, it means being prepared . Collect healthy recipes, decide in advance what you want to cook , and make sure you have all the necessary ingredients at home. If you need to go particularly fast, meal preps can also be helpful. So you only have to warm up the pre-cooked dishes and have a healthy meal in no time.
We can help you find healthy breakfast ideas . Porridge, for example, is particularly suitable for a low-calorie but still saturated start to the day . The warm oatmeal provides you with healthy fiber and keeps you full for a long time.
In addition, the healthy breakfast porridge brings with it a great variety of flavours . By adding different types of fruit, toppings and spices , you can vary your breakfast to suit your mood. On top of that, porridge is prepared quickly and thus saves valuable time in the morning.
If you want to make the already low-calorie and healthy breakfast even more weight-friendly, you should definitely try our recipe for low-calorie porridge with zucchini and oatmeal . By adding the green vegetables, your oatmeal gets extra volume and makes you really full despite the few calories.
Low-calorie porridge with zucchini and oatmeal
Ingredients
- 40 g oatmeal
- 1/2-1 zucchini
- 30 g protein powder (optionally also with taste)
- 1 tsp coconut flour
- 300 ml water
- 1 pinch of salt
Preparation
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Grate the zucchini first. It's best to grate them right into the pot.
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Then add the oatmeal and the protein powder.
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Next, add the water to the pot and another teaspoon of coconut flour. The coconut flour ensures that the porridge is nice and creamy and for binding.
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Now put your porridge on the stove and cook the porridge for about 7 minutes on medium heat. Stir well again and again.
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If your porridge is already creamy, remove it from the heat and let it steep for another 2-3 minutes. After that, your delicious porridge is ready without a lot of calories.
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Of course, you can now refine your porridge with toppings of your choice, such as fresh fruit, nuts or seeds.
