Eat consciously: 6 relaxing steps to feel good weight

With diets it is actually always the same: If you finally got through the hunger cure and successfully lost a few pounds, followed by food cravings and yo-yo effect. Faster than we can watch, the laboriously removed kilos land so quickly on the hips.

Those who want to lose weight in the long term should, therefore, consider a comprehensive diet change instead of crash diets. Consciously eating - and enjoying - are the magic words here. Instead of banning, one's own body feeling and listening to one's own needs are in the foreground. So the kilos tumble all alone.

Eat consciously

1. Eat consciously: Integrate your goal into your everyday life

It takes about two to three weeks until the wellness message has naturally arrived in your (daily) eating routine. That's how long you need constant memory. Distribute therefore generously "I'm doing good" note at central locations in your home and - if possible - also in the workplace: mirror, computer, wardrobe, refrigerator, kitchen shelves, coffee table, TV.

Choose different colors for the notes, so that the signal always arrives again. Yellow, pink, pink, light green and light blues are super courage and pick-me-up.

2. Train slowness

If something works well in practice, researchers are also looking for a scientific explanation for success. And so there are already some studies on the topic "Mindful eating". The Japanese expert Dr. For example, Haruhisa Fukuda found that people who eat their meals are three times more likely to be overweight than people eating at their normal pace.

With extremely slow eaters, the likelihood of being overweight drops significantly. His US colleague dr. David Katz explains: "Those who focus on food while respecting quality rather than quantity, are losing weight." However, because many have become accustomed to fast food, they actually have to train themselves to eat slowly and consciously.

The order is always: first look, then smell, then chew and taste, then swallow. These are five processes for a bite. Especially numbers one and two are often too short but are important for the slim-wellness. So that you do not forget the two, you count at the beginning.

In addition, to further reduce your eating speed, use your clumsier hand. If you are right-handed, hold the fork or spoon with the left. With this little change in routine, you automatically focus more on every bite.

Snack-school

A candy bar has around 350 calories. That's a small but correct meal. That's why you should behave this way: Sit down at a table. Yes, it has to be a table! A seat in the bus or car, a chair in the living room are not places for a serious meal. Unpack the candy bar and place it on a plate in front of you. Cut it into small slices with a knife and eat it deliberately.

3. Feel-good start to the day

Breakfast is the most important of the day. What this well-known slim rule has to do with wellness has been discovered by scientists in Missouri (USA). Breakfast increases the production of the feel-good hormone dopamine in women. For the best effect, they recommend a mix of egg whites (cottage cheese, eggs, lean meats and fiber (wholegrain, oatmeal).

Hearty Breakfast Happiness:

Whisk 1 - 1 egg (M) with 1 tbsp milk (1.5%), a little salt and freshly ground pepper. Fry in a pan with 1 teaspoon hot oil to the scrambled eggs. Cover 1 roll of bread with the finished scrambled eggs. Garnish with cherry tomatoes and spring onions.

2-190 kcal, 9 g F, 14 g KH, 10 g E *

Sweet breakfast recipe:

Mix 200g of creamy cream cheese (20%) with 100g of chopped strawberries. Roast 1 tbsp of buckwheat flakes and 1 teaspoon of flaxseed in a nonstick coated pan. Sprinkle with two mashed mint leaves.

270 kcal, 10 g F, 15 g KH, 29 g E *

4. Exercise as an appetizer

Ten minutes of exercise before eating calms the nerves stabilizes the blood sugar level and is therefore also great for the figure. According to their study results, New Zealand researchers recommend a walk around the block before going to the canteen.

Timesaving trick

Because there is not much time at lunchtime, the interval technique for short walking is perfect. Because of the alternation of slow, fast, slow increases the relaxation effect and energy consumption. To warm-up, walk at medium speed for three minutes. Then increase the tempo for a minute so that you get something out of breath. Then go for another minute. With this rhythm, you stay for four minutes and then let your round end with three minutes of pleasant speed.

5. Daydreaming

To dive into a fantasy world is always a sensible thing because of the relaxing effect. In fact, US scientists have found that it also helps the figure. They divided subjects into two groups. One was supposed to eat three M & M's in the fantasy, the other 30. Then everyone was asked to "taste" and asked, "Eat as much as you like." Result: After 30 fantasy M & M were clearly less real nibbled.

Gourmet ideas

If z. B. the chocolate ice cream from the telecom tray in the evening calls "hello", do not storm right away. Close your eyes and imagine in peace each step you do next: get up, go to the kitchen, open the compartment, take out chocolate ice cream, sit down (yes, do not forget step 2), open the pack, take a spoonful, remove some ice from the pack, spoon to mouth, melt ice on the tongue, inhale and exhale with relish.

Daydream until half the pack is empty. Only then do you actually go to the kitchen - and snack (if at all) guaranteed much less.

6. Keep a journal

Trust is good, control is better. This also applies to your own eating habits, American nutrition psychologists have proven. Subjects who write down a daily diary in a food diary, what, when and how much they eat and drink, eat more consciously and double their slimming successes. The simple explanation: By consistently recording the selection, the quantities and the times, the entire food intake becomes much more aware and this process automatically limits consumption.

The wildest rumors circulating around the topic of weight loss - we have put them to the test for you: