The decision to change your lifestyle does not only come at the turn of the year, but also in the middle of it. The reason for a change is often health problems, reduced performance during everyday activities or work, and a poorer social life. At other times, New Year’s resolutions are motivated by the wish to look better, improve fitness or reach a sporting goal.
Whatever your reasons for change, we will advise you on how to plan your weight loss and see it through. Let us say right at the start that losing weight is a long-term process and there is no miracle shortcut. So how do you start?
How to lose weight
Anyone who is serious about losing weight has probably already tried some form of diet in the past that promised miraculous weight loss. What these diets have in common is that they upset the metabolism, are hard on your health and do not work.
Real weight loss takes longer because it is natural. The body sheds the excess gradually, which is why the result lasts. To succeed you will therefore need time, motivation, good food and physical activity. The key to success is one basic principle – take in less energy than you are able to spend. But do not forget that food is not only about calories. The goal should not be to lose weight at the price of malnutrition. We need good-quality food so that we get vitamins, minerals, antioxidants, fibre and important amino acids. And if you keep the amount of food right, you are on the best path to solid health and to gradual weight loss, if your body needs it.
How to start? – motivation and a goal first
At the very beginning it is crucial to have real, clear motivation together with a specific goal. Vague motivation evaporates very quickly; a specific goal has to be measurable. An example could be gradual weight loss (1 kg in two weeks), a longer route every time you run, or walking to work instead of taking the car or public transport. Then you need to adapt the way you get there. The most effective route is adjusting your diet, adding a higher volume of physical activity and increasing the amount of protein in every portion.
Healthy food for weight loss
When adjusting your diet, definitely avoid abrupt changes. At the beginning it is good to reduce portion sizes throughout the day and then spread your daily food intake over several meals. Eat smaller but wholesome portions regularly during the day. Gradually swap unhealthy foods for healthy ones. Avoid starving yourself and drastic diets.
If, for example, you drink sweetened drinks, you can swap them for plain water or unsweetened tea and help yourself considerably. You do not have to worry about having enough energy — a varied and regular diet takes care of that.
What to eat in the morning
Breakfast is the first meal of the day, so do not ruin it with a calorie bomb in the form of sweets or processed meats. We recommend reaching for Powerlogy Dark Chocolate Granola 350 g, which contains fibre, good-quality protein and healthy carbohydrates. It contains no gluten and no added sugars.
Granola goes beautifully with hazelnut nougat, Powerlogy Nougat Cream 200 g. It also contains no added sugar and plenty of prebiotic fibre.
A tasty and wholesome lunch
You can solve lunch or dinner easily with Powerlogy Upgraded Sport Protein, which provides protein. Thanks to the added MCT fats it also works as fast fuel. What is more, if you add Powerlogy Nougat Cream 200 g to your protein drink, you also take in prebiotic fibre and feel pleasantly full. A protein drink like this can stand in for one meal during the day.
Another great helper for lunches and dinners is Deortegas Organic Extra Virgin Olive Oil Hojiblanca 500 ml. Extra virgin organic olive oil is a healthy fat that is easy to add to anything.
Wholesome snacks while losing weight
During the day a craving for something sweet is bound to appear. This can be solved in a wholesome way too – reach for a protein bar with collagen. Powerlogy Upgraded Collagen Bar contains fibre, so hunger will not come back soon. Each bar gives the body up to 14 g of protein.
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