The summer is fast approaching and with it comes the outdoor pool and beach season. Get your body in shape in time by eating and drinking healthily, and being physically active. Help get your mind on the right path towards your ideal weight, with motivating images and positive thoughts.
Four steps to your ideal weight
- The first step: Check your body weight: Our BMI calculator will help you to check. You should only lose weight if you actually weigh too much.
- The second step: Now set your goal: Is it 2, 3 or 5 kilos that you want to lose starting from your initial weight? Let’s say it is 3 kilos. Then you should take at least 3 to 6 weeks to reach your goal. It is possible to lose 0.5 to 1 kilogrammes of weight per week with a low-fat, energy-reduced balanced diet of between 1,200 and 1,500 kcal per day.
- The third step: Plan a calorie-conscious diet and boost your energy use with plenty of exercise: Get your circulation moving with sports activities four to five times a week for 30 to 60 minutes. You should also ensure plenty of exercise in everyday life, for example by using the stairs instead of using the lift, going shopping on foot or riding your bicycle to work. For you can only lose weight if you burn more calories than you take in.
- The fourth step: Motivate yourself. You will have days when you want to throw everything away. Program your thoughts for success and you will be able to overcome motivational lows.
The motto – keep at it and persevere
Sometimes the inner temptation is stronger than your discipline. It happens and it is not the end of the world. Even if you have over-indulged at the buffet or the cream pie was just too tempting, it’s not that bad. In exchange, you can keep a check on your eating the next day. Or you can do an extra sports activity. Do not be too hard on yourself. Resolutions such as “I am never eating chocolate again???, or “I will only drink mineral water”, are not very motivating. They can even create feelings of guilt if you give in from time to time. Realistic goals are better, such as “I will allow myself one square of chocolate per day and not the whole bar”, or “I will have a small piece of cake every three days”. Do not give up, even if it sometimes does not work out the way you intended.
Motivate with positive thoughts
A strong will and concrete images that remain with you in your mind will help you to reach your ideal weight. For example, imagine that your summer dress from last year will fit you again in four weeks. If you have such a specific goal in mind, it is easier to refrain from beloved habits, such as eating a bag of chips in front of the television. You can also reinforce your goals with pictures. Attach a photo to the bathroom mirror that shows you in breezy summer clothing. This will remind you of your goal several times a day. It will motivate you immensely. Focus as often as possible on this visual goal. And already begin to imagine how others will acknowledge your achievement. Many people will admire you for your strong will and your recently gained bikini figure. Eating late makes you fat? You are not allowed to eat sweets while losing weight? Do you wonder how much truth lies behind common diet myths? We explain it in “No more weight loss myths”.
Food: the hits for a good bikini figure
You can reach for crisp, low-calorie fruit, vegetables and salad any time with no problem. The German Society for Nutrition recommends eating two daily servings of fruit (250g) and three servings of vegetables and salad (400g). This is the equivalent of about 650g of fruit, vegetables and salad per day. Exceptions: Avocados and olives. They are delicious, but they are relatively high in fat and therefore relatively high in calories. Our tip: A raw vegetable or green salad before your meal fills the stomach and dampens the appetite. A glass of water can have the same effect. Drink one before eating. For cereal products, reach for wholegrain products, such as whole wheat bread and pasta, brown rice, pulses or cereal with wholegrains. Wholegrain products contain plenty of dietary fibre, which swells in your stomach when enjoyed with a glass of water and therefore keeps you full for a longer period of time. Tip: Not every dark bread is made from wholegrain. Ask your baker. Choose the low-fat variants among food options:
- Low-fat milk and dairy products (maximum 1.5% fat)
- Low-fat cheese, e.g. cottage cheese. Here’s a tip: try eating cheese without butter or margarine spread on the bread.
- Low-fat meat, such as tenderloin, low-fat chicken breast. Tip: At the butcher, have the meat cut into very thin slices.
- Lean fish such as trout, flounder, cod, haddock and pike-perch
- Low-calorie instant meals
Tip: Fat is good, as long as it is the right fat. For fats, favour high quality plant oils. Use one to two tablespoons a day when cooking and preparing meals.
Relaxation to combat stress
If you have determined that you tend to crave food more, especially in stressful situations, you should find a different outlet for your anger. You can deal with stress better with the help of relaxation techniques, such as yoga, meditation, massage or progressive muscle relaxation.