lose ten kilos without sacrificing to desired the weight

If you set yourself the goals of losing 10 kilos, you have made quite a difference. But to do this, you have to free yourself from all diet promises. Promises like "10 kilosdecrease in just four weeks "are on the one hand not realistic and on the other hand very unhealthy.

What you need instead to achieve your goal is a sophisticated plan. Two words should become your mantra if you really want to lose 10 kilos : patience and discipline .

Losing 10 kilos in the long term is only possible with a change in diet.

Of course, it would be great to get rid of the extra pounds as quickly as possible, but it is also worth thinking about how long it took to put the pounds on - that didn't happen overnight either.

The goal is not just 5 kilos, 10 kilos or moredecrease , but to get rid of the kilos permanently. Only a change in diet and more exercise can help.

Book tip: If you find it difficult to change your diet, we recommend the weight loss guide "Slim! And healthy with the Doc Fleck method". In it, the preventive and nutritional medicine specialist Dr. med. Anne Fleck, how you can change your diet without sacrificing it and thus stay slim over the long term.

Here is the top-rated guide "Slim!" at Amazon *

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Keeping a foods diary will help you lose weight

The first step on the way to a new, slim body feeling is to take stock of the current state. Where are the weak points in the previous diet? Which calorie traps am I falling into? And which foods can I do without despite my desire to lose weight? The easiest way to analyze this is with the help of a food diary, either actually handwritten or digitallyApp.

Tip: You can order the practical 'Diet & Fitness Diary 90 Days: Weight Loss Diary to Fill Out' directly from Amazon to your home. *

Lose 10 pounds without giving up completely

Prohibitions and complete renunciation of favorite foods lead to the notorious food cravings. In doing so, you usually don't just throw all your resolutions overboard for one meal, but often lose all motivation. There are so many situations - whether imeveryday life, because of boredom or in moments of stress or frustration - in which for many food is the easiest solution.

The secret to how to stick with it is first of all recognizing the bad habits and learning how to go against them to finally reach your dream weight.

Getting rid of bad habits in everyday life: the 5 best tips

1. Eat correctly only three times a day and defeat hunger in between with a maximum of two healthy snacks instead of nibbling around the clock.

2. When going out to eat: Pay attention to the quantities and it is better to use light dishes such as salads or tomato sauce instead of cream sauce.

3. Cooks fresh instead of buying ready-made meals.

4. You can't do without the pizza? Then choose the smallest size and have a large salad with it.

5. When it comes to cakes and more, the following applies: If you can't resist eating, you will only eat a small piece instead of a large piece.

Weight loss tips for frustration eaters

First you miss the train, then you pour coffee over your trousers. The job duties meet a more boredom than with joy was flirting and you also have been an eternity no more.

Sometimes you get the feeling that the whole world has conspired against and one wants to only on the sofa under the Escape from the ceiling and eat chips and chocolate. Chocolate and other sweets are known to help against almost everything. Not correct! After all, the goal is to lose 10 kilos, don't let yourself be pulled down.

The solution: In the case of frustration and anger, a conversation with friends or family usually helps, in which you can get the frustration off your chest - as trite as it sounds at first. But there are other good ways to deal with frustration:

•             Relaxing exercises (e.g. yoga) help to concentrate on yourself and to block out the world.

•             Clear your head: drive away the frustration with a really hard workout in the studio or on the running track. (After that, it's even more comfortable on the sofa.)

•             Doing without chocolate is torture? Setting limits helps: Instead of eating a bar of chocolate a day, spread the chocolate portions over a whole week

Weight-loss tips for boredom eaters and those with a sweet tooth

For many people who get bored quickly, eating is almost a hobby. Others have a sweet tooth for whom sweet or greasy treats are a real luxury item. These behavior patterns like to go hand in hand and make you a bored sweet tooth. As a reminder, chips and chocolate should also be recorded in the food diary. Don't lie to yourself!

The solution: put an end to it! There are so many beautiful things to pass the time. And by the way, you can even incorporate movement into the process.

•             Take a walk or do a lap around the block.

•             Talk to friends or family on the phone.

•             Outside on the balcony or in the garden, let your green fingers work (gardening also burns a lot of calories, by the way).

Weight loss tips for stress-eaters

Everyday life is often characterized by stress. It's just stupid that many tend to reduce stress with food.

Sure, there are some people who cannot eat anything when they are stressed. In the end, however, this may lead to the fact that you eat far too little overall and that your body gets completely confused as a result. Or you shovel huge fast food meals into yourselves.

The solution: No matter which group you belong to, try to eat regularly and balanced, it is better for weight and health. If you want to lose 10 kilos, you should also consider what is good for you. Help yourself to better control your eating behavior, then you will no longer fall into the bad food traps.

•             Put away everything edible nearby so that you don't unconsciously reach into the open bag.

•             It is best to replace chips, chocolate and the like with healthier alternatives such as fruit, vegetables and nuts.

•             Get used to preparing your meals. Meal Prep lets you choose exactly what you eat.

•             Trying to find the source of the stress. If it's up to you, you can rethink your time management.

Tip: In the book 'Meal Prep: 1 x cooking - 4 x lunch break to go' you will find delicious and healthy recipes that are great to prepare.

Achieve the goal: lose 10 kilos - and do it permanently!

Anyone who want to lose weight has probably already tried one or the other diet. Lightning diets deliver the greatest promises of fast and high weight loss. It is far too easy to be impressed by such fairytale promises.

You may even achieve success in the beginning and lose a few pounds, but then the infamous yo-yo effect follows and the pounds come back as quickly as they were lost. In order to lose weight permanently and to maintain the desired weight, a change in diet helps in the long term.

Lose 10 pounds: tips for a healthy and balanced diet

If it is now 5, 10 or 20 kilos that you want to lose, the best way to get there is to change your diet. With the food diary you can already recognize the weak points and know what you are eating. The task now is to eliminate the weak points.

It makes sense to adhere to the recommendations of the German Nutrition Society . Eat one serving o

vegetables three times a day and one serving of fruit twice a day. Both are low in calories, but contain many vitamins and minerals.

Re-weight the composition of your meals: Get used to eating vegetables at every meal. Specifically build your warm meal around the vegetables. Reduces the pasta and meat portions in favor of vegetables. If you think you don't like vegetables, you should take the time to try all the vegetables, individually and in combination - you are sure to find something delicious after all.

Regardless of whether you want to lose 10 kilos or not, everyone can adhere to these guidelines. Especially people who have been trying to lose weight for a long time are completely confused by the many tips and hints that they should think back to. Take your time losing weight and set yourself smaller goals first.

A little tip: the drinks are often forgotten. Juice, soda, coffee with sugar and even the after-work beer are little fattening things. Alternatively, drink water and make coffee and tea less sweetener.

Avoid "empty calories" like fast food, fat, sweet bits and white flour in general. Instead, go for wholesome foods that keep you full longer and also provide important nutrients. If you feel overwhelmed and you still eat a burger, that's not too tragic, just try not to let these exceptions become a habit.

Are bread & pasta taboo?

In times of trend diets like low carb, carbohydrates are the big enemy. Right? No, you shouldn't demonize the carbohydrates that pasta and bread provide. The only problematic are the so-called "simple carbohydrates" found in sweets, light pasta, bread, rice and other white flour products such as cakes or fast food.

These foods should only appear in small quantities and rarely in the menu. However, there is nothing wrong with the complex carbohydrates found in wholemeal bread, wholemeal pasta or brown rice.

Immediate measures for a change in diet

As is so often the case, breakfast falls by the wayside in the morning because it has to be done quickly. So that you can at least have a bit of breakfast, you can quickly get that sweet piece of cake from the baker on the way. But that is exactly one of the bad habits that should no longer be part of your life if you want to lose 10 pounds.

There it is again that discipline ...

Lose 10 pounds: nutrition tips for breakfast

Get used to sacrificing 15 minutes of your morning for a sugar-free muesli, whether you eat it or just prepare it to take away doesn't really matter.

The so-called overnight oats are also popular and delicious , as the name suggests, they can also be prepared the evening before. The main thing is not to randomly stuff empty calories into your mouth.©unsplash.com

Nutrition tips for lunch

The same goes for the lunch break. Instead of having to choose between a sad salad or schnitzel with fries in the canteen, it is worth preparing lunch at home.

So you know exactly which foods you are eating and it usually tastes better. This makes it easier for you to keep an eye on your diet and get closer to your desire to lose 10 kilos.

Diet tips for dinner

Dinner should also not come from the freezer or from the delivery service in the form of a pizza. A light meal with lots of vegetables, some fish or meat and potatoes are good options.

If you don't feel like cooking in the evening, you can also eat a filling low-fat quark with delicious fruits. A slice of wholemeal breads with some cheese and a few radishes tastes good too.

Lose 10 kilos in the long term: it has to click in your head!

One thing must be clear to everyone who wants to lose weight: You have to use more energy than you take in.

Therefore, it ensures more movement in everyday life. Take the stairs instead of the elevator or escalator. Go to work by bike or get off one train station earlier and walk the rest of the way.

Exercise can be extremely helpful. If you don't do any sport at all, you can try jogging first , if you are not ready yet, then start with daily walks. Ideally, a real workout is done, whether at home or in the gym is not important.

The only important thing is that you swing your hooves and move. With the resulting muscle build-up, the afterburn effect can help melt the fat deposits.

Tip: With this fitness DVD 'Brazilian Body Workout - stomach legs buttocks intensive' by Detlef "D!" Soost and Jana Ina Zarrella you can build muscle so that your excess body fat is less.

Start a life with more movement: only 10 minutes a day! Ingenious 6-day training plan for at home

How often do exercise per week?

In the video we tell you how much sport you should actually do per week in order to lose 10 or more kilos in the long term.

Make yourself the hero of your story!

Anyone who has set out to lose 10 kilos wants to redesign their body. Defining this goal alone is the first step. But many people who dream of finally shedding those annoying 10 kilos are intimidated by their own desire.

As if the goal of "losing 10 pounds" was a kind of magical hurdle that only the fairy tale heroes of the dream world could overcome. No more - make yourself the heroine of your story and you will achieve your goal!