Losing weight is often a challenge. It seems even more difficult to maintain the desired weight once it has been achieved with great effort. With the necessary knowledge, however, both losing and maintaining the weight becomes child’s play. Implement the following 15 slimming tips in your personal nutrition plan. Within four weeks you will not only lose weight, you will also feel more beautiful, younger and more powerful.
15 tips to lose weight healthily and with pleasure
Do you want to lose weight? Tired of counting calories? Can’t see the yo-yo effect anymore? You no longer want to swallow weight loss pills with many side effects? Tired of monotonous 500-calorie diets that make your stomach growl? Then you are exactly right here.
Get the knowledge you need about losing weight from us and eat in a way that your body can’t help but shed excess pounds. Knowing this, you will not only lose weight slowly but surely and therefore in a healthy way, but you will also rejuvenate your body overall and feel much more comfortable and active. By the way, you won’t do any of this without enjoying yourself. On the contrary: Of course, our tips also taste good and are fun.
1. Pay attention to the right fats
Fat does have calories, but if you eat the right fats in combination with the right diet, they won’t make you fat, in fact, you can lose weight ( 1 ). Because you supply your body with high-quality cell building material via valuable fats, so that it is easier for it to break down old cells and build new – young and fresh – cells. From now on, only consume high-quality oils and fats!
It is interesting that so-called nutrition experts often recommend and praise oils and fats as healthy that are not necessarily so. Sunflower oil and safflower oil, for example, can be used in small amounts but should not be included in your diet if you are trying to lose weight or if you may be struggling with chronic inflammatory health conditions .
Both of these oils are high in pro-inflammatory omega-6 fatty acids and may encourage weight gain—even when they’re in margarine , which is mistaken for being a good fat for weight loss. Namely, omega-6 fatty acids inhibit the effects of thyroid hormones ( 2 ). But these are responsible for an active metabolism . If they are blocked, the metabolism is slowed down and fat is stored instead of being used for energy.
Industrially produced fats – thus also in many finished products such as biscuits, pastries, chips, fries, sweets etc. – can also contain harmful trans fats . These trans fats make cell walls more permeable, promote inflammation, and lead to extreme oxidative stress on the cell through the formation of free radicals ( 3 ).
However, trans fats are not only unhealthy. They also make you fat and prevent you from losing weight. Like the omega-6 fatty acids, trans fats can also inhibit the activity of the thyroid hormones and thus slow down the metabolism.
Which fats are actually ideal for weight loss?
Some fats and oils are particularly recommended:
- For cold dishes, choose native olive oil , hemp oil , linseed oil (1-3 tablespoons of linseed oil per day) or a fine organic rapeseed oil-based spice oil.
- A high-quality olive oil can also be used for heating at relatively low temperatures. However, it is not suitable for roasting or deep-frying.
- For the hot kitchen (for frying, baking and cooking), on the other hand, a high-quality native organic coconut oil and – if you are not vegan – organic ghee, the clarified butter from the Ayurveda kitchen, are best suited.
Ghee
In Ayurveda , ghee is considered an Agni-strengthening food. Agni here means the digestive fire. The better the digestion works, the faster metabolic waste products can be excreted and the easier it is to lose weight permanently.
Coconut oil
Coconut oil is used by the body to generate energy and not to store fat. If the body wanted to get the coconut oil into the fat deposits, it would first have to convert it into storage fat in a lengthy process. Therefore, coconut oil is treated more like carbohydrates by the body – but without their disadvantages. Coconut oil, for example, does not cause blood sugar level fluctuations and therefore no cravings, as carbohydrates often do.
In addition, while the omega-6 fatty acids (if consumed in excess) slow down the thyroid gland, the coconut oil invigorates the thyroid gland and thus activates the metabolism. Coconut oil can therefore be used in a diet without any problems – of course in manageable quantities!
2. Avoid sugar and white flour
There is no way around this when losing weight. Sugar and white flour are isolated carbohydrates. They lead to fluctuations in blood sugar levels ( 4 ), cravings ( 5 ) and excessive appetite.
They keep the insulin level high and in this way prevent fat from being broken down. Isolated carbohydrates provide you with nothing but calories – no vital substances , no minerals, no trace elements and no useful secondary plant substances. So there is no reason to eat them. Avoid sugar and white flour and all products containing these two foods.
Switch to whole grain products. However, avoid wheat here and prefer spelled products or gluten-free products made from rice , millet, buckwheat, quinoa, amaranth, chestnuts , einkorn, hemp , etc.
Instead of ordinary household sugar, you can use small amounts of honey or small amounts of stevia or xylitol.
You can get sweet and at the same time healthy bars without sugar, without white flour and also without harmful fats in organic online shops or in organic food shops/health food stores. Healthy sweets are also very easy to make yourself. You can even prepare your own chocolate within half an hour using healthy ingredients and melt-in-your-mouth quality.
If you’re concerned that you can’t live without conventional sugar and sweets, plan your sugar cessation slowly, one sweet at a time.
3. Lose weight with konjac powder and the calorie-free konjac noodle
With the konjac powder you can increase your weight loss – by 350 grams per week. The konjac powder has the same origin as the fantastic konjac noodle, namely the konjac root.
A powder is obtained from this root – the konjac powder – which consists almost exclusively of special roughage (so-called glucomannan). This roughage curbs the appetite, fills you up and makes you happy – in such a way that you suddenly stop thinking about eating. The head is suddenly free again for creative and meaningful things.
Even the EFSA (European Food Safety Authority) has praised konjac powder as an excellent weight loss supplement – if you take it twice a day ( 6 ), which is very easy since konjac powder comes in capsule form.
There are also noodles made from konjac! If you want to lose weight, you usually force yourself to strictly avoid pasta of any kind. This is basically a very good idea, since carbohydrates – and with rich sauces at that – can quickly make themselves felt on the scales. But since there has been konjac noodles, nobody has to do without delicious pasta.
Konjac noodles are free from usable carbohydrates, free from fats and therefore also free from calories. At the same time, they can be prepared like pasta – whether spaghetti , lasagne or pasta salad – everything is possible! And with zero calories. Konjak noodles also fill you up in the long term and take away the appetite for large portions. Check out our Konjac recipes in the Library
4. Lose weight without processed foods
Processed foods include products such as fried chicken, cookies, crackers, chips, commercial cereals, candies, baked goods, and convenience foods of all kinds. These products contain trans fats (see 1.), excess isolated carbohydrates (see 2.), usually too much salt or also glutamate (see 5.). At the same time, they hardly provide you with any vital substances, so there is no point in eating these products – unless you want to gain weight in an unhealthy way ( Spaghetti Bolognese ).
The nine unhealthiest foods are all processed foods. When you eat them, their metabolism creates so many slags and metabolic waste products that your body cannot eliminate them all. So he stores them and pads them with fat so that the waste cannot damage the tissue (see also point 11). Now, when you’re eating quality foods, your body has a lot less reason to put on fat because there’s less waste to fill up.
Instead, eat fresh fruit, salads, vegetable dishes (see our recipes section ), sprouts, nuts (especially unsalted ), legumes, the occasional good-quality fish, and the occasional organic egg.
5. Glutamate blocks weight loss
Avoid products that contain glutamate. Glutamate is a flavor enhancer that makes food taste particularly hearty and spicy. On the list of ingredients, it is declared with monosodium glutamate or with terms such as “hydrolyzed protein” or “spice”. Glutamate causes you to eat more of the food in question than you actually want. So glutamate promotes appetite ( 8 ) and inhibits the feeling of satiety.
Glutamate is therefore an excellent spice if you urgently want to gain weight (in an unhealthy way). Instead of spice mixtures containing glutamate, you can use herbal salt, spices such as turmeric, nutmeg, curry, sweet paprika, and garlic granules, and also herbal mixtures, nettle seed spice mixtures and yeast-free vegetable broths.
6. Lose weight with green smoothies
If you tend to overeat, try replacing one of your daily meals with a green smoothie or having a smoothie as an appetizer. “Smoothie” here does not mean a store-bought ready drink, which usually contains far too much sugar and other unfavorable ingredients, but a homemade green smoothie made from fruit, green leafy vegetables, water and – to taste – some almond butter, ginger, vanilla or similar .
Ideally, you drink the green smoothie for breakfast. Enjoyed this early in the day on an empty stomach, its high-quality vital substances and nutrients can be immediately absorbed and built into the cells.
Don’t always have time to prepare a fresh smoothie? It doesn’t matter. High-quality smoothies are also available in powder form. However, pay attention to high quality here!
Powdered smoothies should of course be free of sugar, sweeteners and unfavorable fillers. They should be made from natural, organic fruits and vegetables. If you also choose varieties that contain fiber in the form of calorie-free psyllium, you kill two birds with one stone, which means that you can implement two of our tips at the same time: the smoothie tip and the fiber tip (see 8.).
7. Lose weight with healthy weight loss shakes
Weight loss shakes can be very good at helping you lose weight ( 9 ). They usually replace a meal, contain only a few calories themselves, but are so filling that you think you’ve eaten a full meal. However, it is important to choose healthy weight loss shakes. Because there are many weight loss shakes on the market that contain sugar, sweeteners or honey (which also consists almost exclusively of sugar) and therefore do not enable healthy weight loss.
The main ingredient in weight loss shakes is a protein powder . In most cases, protein powder comes from cow’s milk (whey) or from soy – both proteins that many people cannot tolerate, at least not in the amounts contained in the weight loss shakes (especially since up to three shakes are drunk per day ).
A healthy weight loss shakes, on the other hand, contains a combination of purely plant-based, yet soy-free proteins like rice, pea and sunflower seed protein. The protein content should be 50 percent. They can also contain konjac powder, a natural fiber that has been proven to help you lose weight if you consume 3 g per day. Of course, weight loss shakes must be free of sugar and synthetic sweeteners.
8. The right fiber
In addition to konjac fiber, there are other fibers that you can incorporate into your diet plan that will help you lose weight, such as: the nutrient-rich chia seeds.
Chia seeds for weight loss
Chia seeds are also one of the extraordinarily healthy sources of dietary fiber . Chia seeds – similar to flaxseeds – swell very quickly in water or pureed fruit to many times their original size. If they are eaten, they fill you up very quickly and also ensure that the feeling of satiety lasts for a long time.
Not only do chia seeds provide you with fiber ( 10 ), but they also provide you with a tremendous amount of calcium and omega-3 fatty acids ( 11 ). The latter also help to lower your cholesterol levels and alleviate possible chronic inflammation. If you want to enjoy the nutrients in chia seeds, you need to grind the seeds. Otherwise, you only benefit from the fiber.
Bentonite psyllium shake for weight loss
Another wonderful high-fiber means of not only being able to lose weight, but also to detoxify and deacidify the body at the same time is taking a bentonite or zeolite psyllium shake in the morning. This shake fills you up, curbs appetite, promotes digestion, absorbs toxins and gases from the digestive tract and ensures a healthy environment in the intestine. All these properties help you enormously in losing weight and at the same time in doing something good for your body and your health.
Incidentally, bentonite, zeolite and psyllium husks are also available in the form of capsules – because not everyone likes to mix these two ingredients into a shake. Bentonite and psyllium husk powder are also common ingredients in colon cleansing programs.
9. Probiotics can be helpful
Probiotics are beneficial gut bacteria that are extremely beneficial to human health in many ways — including aiding in weight loss ( 12 ) ( 13 ). There are many hundreds of species. Everyone has a very individual composition of intestinal bacteria and thus a very individual intestinal flora – dependent on the intestinal flora of the parents and dependent on personal diet and lifestyle.
Some intestinal bacteria – they are called firmicutes – cause part of the actually indigestible dietary fiber to be broken down into digestible carbohydrates and therefore provide the body with calories. This means that you think you are eating indigestible roughage, which is then converted by your own intestinal flora into what you do not want: into sugar and fat. No wonder losing weight doesn’t work even though you hardly eat anything. However, not everyone has equal numbers of Firmicutes ( 14 ).
It was found that overweight people prefer to harbor this group of intestinal bacteria in their intestines. Slim people, on the other hand, only have a few Firmicutes bacteria. They have more of the so-called Bacteroidetes bacteria ( 15 ). These bacteria can’t metabolize fiber, so no extra calories can settle on your hips. Dietary fiber is excreted undigested in these people. If they were fat, they could lose weight in no time. But they don’t get fat in the first place.
Lactic acid bacteria (Lactobacillus strains) belong to the Bacteroidetes. Therefore, it makes sense to take probiotic preparations if you want to lose weight. The aim now is to change the intestinal flora in such a way that the “thick” Firmicutes are pushed back and the “slender” Bacteroidetes settle in their place.
It is important here that you choose a probiotic that contains numerous Lactobacillus strains and that you implement this together with the other tips mentioned here. So make your intestinal flora an accomplice.
10. Capsaicin and Magnesium
Capsaicin is the hot substance in chilies, which are also called cayenne pepper when ground. Capsaicin increases body temperature, which increases energy expenditure. Capsaicin also suppresses appetite while accelerating fat loss—starting at just 135 mg of capsaicin per day ( 16 ).
Combined with magnesium, the positive effect on weight loss can be further enhanced. Magnesium deficiency prevents weight loss. Magnesium deficiency also leads to blood sugar fluctuations and these in turn to binge eating, which is known to be not exactly conducive if you want to lose weight. Diets in particular are often low in magnesium – and so are convenience products from the supermarket.
Therefore, it makes sense to check your own magnesium supply if you want to lose weight successfully. If one finds that the diet is rather low in magnesium, one can take a magnesium supplement and thus, among other things, boost the metabolism. Magnesium then promotes fat breakdown through its influence on the blood sugar balance.
In addition, magnesium, together with B vitamins, blocks the activity of so-called obesity genes.
11. Bitters for weight loss
Bitter substances promote liver functions and in this way stimulate the metabolism. Bitter substances also change the sense of taste in the long term, so that sweets soon no longer taste good, which of course has a very positive effect on weight loss. Bitter substances can be absorbed with the help of different preparations.
It is particularly ideal if you choose those bitter substance preparations that have proven to be particularly effective in terms of weight loss, such as artichoke extract.
Artichoke extract
Artichoke extract acts as a slimming agent on very different levels: Artichoke extract …
- … helps with detoxification and purification (the fewer toxins and waste products, the faster the organism decreases)
- … directly accelerates fat loss
- … moderates the blood sugar level after eating ( 17 )
- … prevents cravings
All of these qualities are more than welcome when looking to lose weight.
Some bitter substances, e.g. wormwood tea can also stimulate the appetite, which is of course unfavorable if you want to lose weight. Therefore, do not use bitter substances excessively and observe how you personally react to bitter substances – i.e. whether they help you or whether they rather lead you to eat more.
Xylitol helps against cravings for sweets
Especially when you feel like sweets, it can help if you put half a teaspoon of xylitol in your mouth and use it to rinse your mouth. The dissolved xylitol is then spit out.
Xylitol is a sugar substitute used in mouthwashes to improve oral and dental health as it can reduce plaque and tooth decay. At the same time, it tastes nice and sweet, so one can feel like they had a sweet.
12. Lose weight with saffron extract and vitamin D
Saffron has completely different effects on the body, but it also help with weight loss. For example, saffron increases satiety suppresses appetite ( 18 ) and automatically reduces the number of snacks. The reason for these handy properties is the increase in serotonin levels caused by saffron. The more balanced the serotonin level , the happier, more satisfied and less depressed one feels and the fewer binge eating attacks one experiences.
In 2010, a study was conducted on this topic with 60 overweight women ( 19 ). They took 175 mg of saffron extract daily (or a placebo supplement). And even though the women weren’t on a diet, after 8 weeks, the saffron group had lost much more weight than the placebo group.
It is well known that vitamin D also has an effect on the mood of a person . And a deficiency is associated with depression ( 20 ). Vitamin D is therefore an ideal companion for saffron. Because just like saffron, vitamin D not only lifts the mood. It also appears to affect a person’s body weight. Overweight people suffer from a vitamin D deficiency with above-average readings. If this is corrected, it has been observed that weight loss is easier – e.g. in those people who have already tried umpteen diets and just no longer lose weight.
Therefore, check your vitamin D level and then correct any deficiency by taking vitamin D. More information on this can be found here: Vitamin D deficiency can cause obesity
13. Choose long breaks between meals
You can read here why long breaks between larger meals are more likely to contribute to weight loss than the often postulated many small meals.
It is therefore ideal to eat the first meal in the late morning (e.g. at 11 a.m.) and the second meal in the afternoon (e.g. at 4 p.m.). A third meal is omitted. Not everyone feels comfortable with this rhythm. Try it once. Because if you’re one of those people who love intermittent fasting, losing weight will suddenly be a lot easier.
14. Choose the right drinks
Choosing the right drinks is also important when it comes to losing weight. Of course, sugar -sweetened drinks are not suitable for a weight-loss program. However, drinks sweetened with artificial sweeteners are also not healthy.
It is better to consistently switch to mineral water (still or sparkling ) and herbal teas and drink 2 to 3 liters of them a day. If you don’t want to/can’t drink pure water, you can also flavor your mineral water and make your own “vitamin water” . The easiest way is to add some freshly squeezed lemon juice and xylitol or erythritol to the mineral water. Luo Han Guo, Monk fruit and Stevia are natural sweeteners that can also be used from time to time.
Freshly squeezed vegetable juices (diluted with water) can also be incorporated very well into a weight loss program in the form of a juice feast.
15. Deacidify and lose weight
Chronic acidification of the tissue develops over many years and decades as a result of a chronic lack of basic minerals and an acid-forming lifestyle and diet. In the course of such chronic hyperacidity, the metabolism slows down noticeably. Losing weight becomes almost impossible.
An overly acidic environment prevents nutrients and vital substances from fully entering the cell and at the same time blocks the removal of metabolic waste products from the tissue, so that the situation continues to deteriorate. Waste products that cannot be removed are padded with fat so that they cannot damage sensitive body tissue.
Only when the slags, which also include excess or already neutralized acids, are removed can the fat be broken down again much more easily, because then nothing has to be padded anymore.
At the same time, a cell that is not properly supplied constantly signals “hunger”, so that hyperacidity is often accompanied by an appetite that cannot be satisfied. In the case of hyperacidity, losing weight is therefore only possible to a limited extent and only with great effort, if at all.
Deacidification is therefore an important step here, which makes sense with or shortly after a change in diet. If the deacidification is carried out at the same time as the change in diet, this can overload the body and lead to detoxification and intolerance reactions. So go slow – especially if you’ve had a rather unhealthy diet in the past or if you suffer from chronic illnesses.
In this case, the organism should first get used to the healthier diet (about 4 weeks) and only then be confronted with a deacidification program.
During deacidification, acid waste is removed so that bases, oxygen and enzymes can finally pass through the tissue again. Nutrients can now easily enter the cell and waste can be eliminated. The metabolism is reactivated and accelerated by the deacidification so that the stored fat reserves can now also be used and gradually broken down.
Our tips – The weight loss program
If you decide to implement as many of the above tips as possible in the next six months, then your weight loss program would look like this:
- You banish the bad fats from your kitchen and stock up on the right and healthy fats.
- You throw sugar, white flour and wheat products out of your kitchen and instead stock up on xylitol, stevia, coconut blossom sugar , dried fruit, honey and healthy sweets as well as whole grain products, quinoa, millet etc. from organic retailers.
Instead of ordinary pasta, choose carbohydrate-free konjac noodles, konjac spaghetti, konjac lasagna, etc. Instead of rice, eat konjac rice. - You avoid all finished products and eat everything freshly prepared from now on. Many recipes – including quick recipes – can be found in this link.
- You ban glutamate-containing spices from your kitchen and buy healthy and glutamate-free herbal mixtures, herbal salt, etc.
- You drink one to three healthy weight loss shakes and a green smoothie every day.
- You take konjac powder or a bentonite psyllium shake every day.
- You take a high-quality probiotic to regulate your intestinal flora.
- You drink 2 – 3 liters of still water and/or herbal tea or water with lemon juice every day.
- You test whether long breaks between larger meals are easy for you to implement.
- You decide on a dietary supplement that can help you lose weight, e.g. capsaicin or saffron extract.
- You choose a bitter substance preparation such as artichoke extract but observe how your appetite behaves.
- If you have a sweet tooth, make a xylitol mouthwash.
- You check your magnesium supply and, if necessary, take a magnesium supplement.
- You check your vitamin D level and, if necessary, take a vitamin D supplement.
- You find out about the right type of deacidification or carry out a professional four-week detoxification program that can help you make a lasting change in your diet.
- You find out about foods that are particularly good for losing weight
Make a plan to lose weight
With the 16 points mentioned above and with the help of our recipe database, you can start to make a plan. Go slow, don’t try to do everything at once if it feels overwhelming.
Of course, also plan sufficient exercise, sleep, fresh air and sensible stress management.
Having regular colonics as part of your weight loss plan makes a lot of sense. It will help to get rid of old faecal matter for better absorption. And we will support you and keep you motivated during your journey.
