[g_podcast id="10255946"]
In this episode I talk about, among other things:
Losing weight is a perennial issue and is one of the main reasons why people are interested in nutrition in the first place. Have you often resolved to finally eat healthily? Do you feel like you've tried so hard and done everything you can to lose a few kilos and are totally disappointed and discouraged by the result?
Then this episode is for you!
And even though this episode is about losing weight, the content is also foryou relevant,if you of normal weightare. Because normal weight does not always mean healthy! So if you have any chronic physical problems such as inflammation, high blood pressure, allergies or skin problems, you will benefit from the following tips and strategies, even if you are not overweight.
Although we have never known as much about nutrition as we do now, as a society we are getting fatter andfatter, but also sicker and sicker. In my opinion, thereare several reasons for this!
Firstly, there is almost too much information about nutrition, which often contradicts itself! And many people make the mistake of reading, reading, reading, and end up so confused that they no longer know what to do and then just start half-heartedly and perhaps even lump several methods together.
Secondly, there is still so much false information floating around, such as fat makes you fat, or it's important to eat lots of fruit, or sugar is totallyharmless if you get enough exercise, or in the end you just have to get the calorie balance right. This is all complete nonsense, but it is still believed. In my opinion, the topic of nutrition is still being treated very neglected by politicians and society and the industry is doing its bit to avoid losing consumers.
And thirdly, the topic of nutrition and health in general is simply still being approached via the wrong parts of the brain. As a society, we assume that a healthy lifestyle is purely a question of discipline, knowledge, implementation and conscious action. And overlook the fact that weare 90-95%controlled by oursubconscious! However, as long as we subconsciously want to reward or punish ourselves, as long as we want to fill our inner emptiness with food or other stimulants, andas long as we are not prepared to deal with our feelings, our fears and our identity, we will probably not make any progress in terms of health and body weight on a large scale and will continue to get fatter and sicker on average.
So the most common mistakes are: accumulating too much information and then not having a clear strategy, deliberate misinformation and also ignoring the importance of nutrition and not getting the subconscious on board at all.
Here are my 10 points that you should consider if you want to lose weight or simply eat healthily!
The why of losing weight is so important! Because your friend or your doctor says so is not a reason. It's not strong enough, you will fall back into old patterns if you do it for the sake of others. It has to be something that motivates you and makes you feel good. Then you will enjoy doing something good for yourself. Take your time and think about why you want to do it in the first place.
You will always prefer anything natural (vegetables, fruit, fish, meat, nuts, seeds, pulses). When it comes to drinks, drink water and drink enough! I don't recommend shakes or diet meals. Cook things that the whole family can eat. It should be fun and taste delicious!
To boost your metabolism and get into a routine, I recommend eating a good breakfast. Get up in good time so that you can take the time to eat breakfast. What should you eat in the morning? I recommend eating things that won't spike your sugar levels straight away leave. A scrambled egg with apple tastes delicious! You can make a porridge from coconut milk and coconut flakes and maybe add berries, or eat leftovers from dinner in the morning. Better leave out fruit juices, they have a lot of sugar. Leave out muesli. Instead, combine protein with vegetables or fruit.
The brain usually craves exactly what you should avoid. That's why I recommend using the suppression effect. Put more good things on your plate and the more good things there are, the less room there is for not-so-good things. You keep your focus on what is good for you and automatically what is not good for you will become less.
Your blood sugar level rises. Whenever the sugar level rises, the body produces a lot of insulin and insulin prevents fat loss and promotes fat storage and is able to convert sugar into fat! You can't lose weight if your sugar and insulin levels are high. Even if you eat less than you consume, you won't lose weight if your insulin levels are constantly high.
Morning, noon, evening and a 5-hour break in between. The body needs these 5 hours to digest food properly and to reduce insulin levels. Snacking in between meals is not at all conducive to losing weight!
Olive oil, butter, ghee. Ghee is a type of clarified butter. Coconut oil, nuts, avocados, etc. Make sure you eat enough fatty foods. Fat supports fat burning and helps you to feel full. Don't be afraid of fat, you will still lose weight.
It will make your subconscious mind think that you are relaxed. When you are relaxed, the body can digest better, absorb food better and you automatically eat more slowly.
Gut health is so important because your gut needs to be able to absorb the good nutrients and boost your metabolism. It should be able to get rid of toxins. You can take a good probiotic, eat slowly, chew well, all this is important for gut health. Bitters are also great for gut health and against hunger pangs!
If you follow my tips and get into a routine, start taking your focus away from food and look instead, that you do something good for yourself. Do things that you enjoy. Spend time with friends, go out in nature - things that show you that it's not always about food.
Those were my tips. You can read it all again in the follow-up notes.
If you're wondering when to start changing your diet/losing weight - if you're motivated, now is the time! You'll find a way to incorporate it into your everyday life.
If you need help, find someone who can support you with the implementation!
My Darmglück online course, which is opening its doors again soon, would also be a support, for example.
Blog article about healthy weight loss.
Now I recommend that you subscribe to the podcast so that you don't miss an episode, and if you like what you hear, then I'm really happy about a rating on iTunes or Apple Podcast. Because these reviews also help other people to find the podcast so that we can spread the knowledge about gut and health more.
In this episode I talk about, among other things:
- What mistakes many people make when trying to finally lose weight
- How people of normal weight can also benefit from the tips I give in this episode
- Why losing weight doesn't start with food
- My best weight loss tips from 14 years of practical experience
- When you should start
- And: How to know if you need help and from whom
Losing weight is a perennial issue and is one of the main reasons why people are interested in nutrition in the first place. Have you often resolved to finally eat healthily? Do you feel like you've tried so hard and done everything you can to lose a few kilos and are totally disappointed and discouraged by the result?
Then this episode is for you!
And even though this episode is about losing weight, the content is also foryou relevant,if you of normal weightare. Because normal weight does not always mean healthy! So if you have any chronic physical problems such as inflammation, high blood pressure, allergies or skin problems, you will benefit from the following tips and strategies, even if you are not overweight.
Why we are getting sicker and sicker despite an abundance of information
Although we have never known as much about nutrition as we do now, as a society we are getting fatter andfatter, but also sicker and sicker. In my opinion, thereare several reasons for this!
Firstly, there is almost too much information about nutrition, which often contradicts itself! And many people make the mistake of reading, reading, reading, and end up so confused that they no longer know what to do and then just start half-heartedly and perhaps even lump several methods together.
Secondly, there is still so much false information floating around, such as fat makes you fat, or it's important to eat lots of fruit, or sugar is totallyharmless if you get enough exercise, or in the end you just have to get the calorie balance right. This is all complete nonsense, but it is still believed. In my opinion, the topic of nutrition is still being treated very neglected by politicians and society and the industry is doing its bit to avoid losing consumers.
And thirdly, the topic of nutrition and health in general is simply still being approached via the wrong parts of the brain. As a society, we assume that a healthy lifestyle is purely a question of discipline, knowledge, implementation and conscious action. And overlook the fact that weare 90-95%controlled by oursubconscious! However, as long as we subconsciously want to reward or punish ourselves, as long as we want to fill our inner emptiness with food or other stimulants, andas long as we are not prepared to deal with our feelings, our fears and our identity, we will probably not make any progress in terms of health and body weight on a large scale and will continue to get fatter and sicker on average.
So the most common mistakes are: accumulating too much information and then not having a clear strategy, deliberate misinformation and also ignoring the importance of nutrition and not getting the subconscious on board at all.
Losing weight doesn't start with food - but at this crucial point
So you can already see: Losing weight doesn't start with food, but deep inside us, with our subconscious and our identity.
But let's get specific and take the first step. And this first step is about recognizing:Attitude is important! It's not about going on a diet, it's about changing your habits
It's not about startingwhen losing weightis the hardest part, it's often sticking to it. Sometimes I hear very disappointed and sometimes even reproachful statements that you can lose weight with the right diet, but that you will quickly put it back on if you don't stick to it.stick to it. So let me make this very clear: if you put on weight with your diet before losing weight and then eat the same as before after losing weight,then you will gain weight again! That is simply nothing other than logical.
This means that you can only lose weight and then keep it off if you stick to it.And that doesn't mean of course doesn't mean that you can never eat a piece of chocolate, a dessert, a glass of wine or a pizza again. But it does mean that you have to develop newhabitsthat you then stick to in the long term. Butnot because you have to, but because you want to. That's what we'reright nowyet.
But let's get specific and take the first step. And this first step is about recognizing:Attitude is important! It's not about going on a diet, it's about changing your habits
It's not about startingwhen losing weightis the hardest part, it's often sticking to it. Sometimes I hear very disappointed and sometimes even reproachful statements that you can lose weight with the right diet, but that you will quickly put it back on if you don't stick to it.stick to it. So let me make this very clear: if you put on weight with your diet before losing weight and then eat the same as before after losing weight,then you will gain weight again! That is simply nothing other than logical.
This means that you can only lose weight and then keep it off if you stick to it.And that doesn't mean of course doesn't mean that you can never eat a piece of chocolate, a dessert, a glass of wine or a pizza again. But it does mean that you have to develop newhabitsthat you then stick to in the long term. Butnot because you have to, but because you want to. That's what we'reright nowyet.
These 10 points are crucial for weight loss success
Here are my 10 points that you should consider if you want to lose weight or simply eat healthily!
- Find your why.
- Stick to "real", natural food and drink
- Eat breakfast, and the right kind
- Take advantage of the suppression effect
- Avoid sugar and other sweets and fast carbohydratesas much as possible!
- Eat only 3 times a day
- Eat enough good fat
- Take 3-5 deep breaths before you eat
- Take care of your gut health
- Take your focus away from food
Think about why you want to lose weight in the first place
- Find your why
The why of losing weight is so important! Because your friend or your doctor says so is not a reason. It's not strong enough, you will fall back into old patterns if you do it for the sake of others. It has to be something that motivates you and makes you feel good. Then you will enjoy doing something good for yourself. Take your time and think about why you want to do it in the first place.
- Stick to 'real', natural food and drink
You will always prefer anything natural (vegetables, fruit, fish, meat, nuts, seeds, pulses). When it comes to drinks, drink water and drink enough! I don't recommend shakes or diet meals. Cook things that the whole family can eat. It should be fun and taste delicious!
Consciously focus on what is good for you and take breaks from eating
- Eat breakfast, and the right kind
To boost your metabolism and get into a routine, I recommend eating a good breakfast. Get up in good time so that you can take the time to eat breakfast. What should you eat in the morning? I recommend eating things that won't spike your sugar levels straight away leave. A scrambled egg with apple tastes delicious! You can make a porridge from coconut milk and coconut flakes and maybe add berries, or eat leftovers from dinner in the morning. Better leave out fruit juices, they have a lot of sugar. Leave out muesli. Instead, combine protein with vegetables or fruit.
- Take advantage of the suppression effect
The brain usually craves exactly what you should avoid. That's why I recommend using the suppression effect. Put more good things on your plate and the more good things there are, the less room there is for not-so-good things. You keep your focus on what is good for you and automatically what is not good for you will become less.
Why it is importantto give up sweets!
- Avoid sugar and other sweets as well as fast carbohydrates as much as possible
Your blood sugar level rises. Whenever the sugar level rises, the body produces a lot of insulin and insulin prevents fat loss and promotes fat storage and is able to convert sugar into fat! You can't lose weight if your sugar and insulin levels are high. Even if you eat less than you consume, you won't lose weight if your insulin levels are constantly high.
- Eat only 3 times a day
Morning, noon, evening and a 5-hour break in between. The body needs these 5 hours to digest food properly and to reduce insulin levels. Snacking in between meals is not at all conducive to losing weight!
- Eat enough good fat
Olive oil, butter, ghee. Ghee is a type of clarified butter. Coconut oil, nuts, avocados, etc. Make sure you eat enough fatty foods. Fat supports fat burning and helps you to feel full. Don't be afraid of fat, you will still lose weight.
Choose slow food, chew well, spend time in nature and support yourself with like-minded people
- Take 3-5 deep breaths before you eat.
It will make your subconscious mind think that you are relaxed. When you are relaxed, the body can digest better, absorb food better and you automatically eat more slowly.
- Pay attention to your gut health (see Podcast episode DG023Lose weight at last - How the gut influences your excess weight)
Gut health is so important because your gut needs to be able to absorb the good nutrients and boost your metabolism. It should be able to get rid of toxins. You can take a good probiotic, eat slowly, chew well, all this is important for gut health. Bitters are also great for gut health and against hunger pangs!
- Take your focus away from food
If you follow my tips and get into a routine, start taking your focus away from food and look instead, that you do something good for yourself. Do things that you enjoy. Spend time with friends, go out in nature - things that show you that it's not always about food.
Those were my tips. You can read it all again in the follow-up notes.
If you're wondering when to start changing your diet/losing weight - if you're motivated, now is the time! You'll find a way to incorporate it into your everyday life.
If you need help, find someone who can support you with the implementation!
My Darmglück online course, which is opening its doors again soon, would also be a support, for example.
Blog article about healthy weight loss.
Now I recommend that you subscribe to the podcast so that you don't miss an episode, and if you like what you hear, then I'm really happy about a rating on iTunes or Apple Podcast. Because these reviews also help other people to find the podcast so that we can spread the knowledge about gut and health more.
