Nutrition
How it really works this time - "lose weight"
One of the top resolutions for the new year, also 2024!
Every year it says: So, from now on everything will be different!
The pounds must finally go down again! No more sweets, no pointless snacking, a lot more fruit and vegetables and, above all, just one, eat less!
With the most common good intentions, the long-running favorites “eat healthier” in 2024 (3rd place with 46%) and “lose weight” (5th place with 37%) are back in the top places (Good resolutions for 2024 | Statista). Most people associate “eat healthier” and lose weight with less food, some even with much less food. Nevertheless, the weight loss doesn’t really work for you, at the latest when you return to your usual patterns, the well-loved yo-yo effect greets you. So what’s the matter – is it really “less more” when it comes to losing weight?
In our blog post “Finally lose weight with holistic personal training“We have already given you some tips on what could be the reason that losing weight simply does not want to succeed. There you will also find our top 3 tips for a successful introduction to the topic of “losing weight”!
Here you can find out why it is so important to be full on your way to feel-good weight and why the most common advice of our Nutritionist Sarah: “You have to eat more!” is.
We all know how exhausting and frustrating it can be to work on your weight – whether you want to lose weight or gain weight. It’s a lot of work and you have the feeling that your thoughts only revolve around the topic of “eating”. Achieving the feel-good weight takes time, patience and the lightness, which is so important for our Soyou concept! That’s why you need one thing for sure – energy!
Most of us find it easier to stick to strict diet rules for a certain period of time in order to achieve success as quickly as possible. In doing so, they accept that it is exhausting, they have to do without enjoyment for a while, they let their body run on the back burner and the infamous yo-yo effect could possibly neglect all the effort.
A permanent change in diet seems to be even more strenuous for many, as it sounds like a diet without end in most ears. That’s why Sarah keeps getting unbelieving looks from our clients when she advises them “You have to eat more!”. With a permanent change in diet, we are first and foremost ensured that you and your body are well supplied with energy, minerals and vitamins and that you can achieve your feel-good weight with energy.
Many want to start the new year with a diet and lose weight as quickly as possible. However, most people tend to eat far too little in their euphoria and motivation. So it can quickly happen that the basal metabolic rate of an average of approx. 1400 kcal (in women) or approx. 1800 kcal (in men) is undercut.
The result: the body gets too little energy to function smoothly. The metabolism is throttled in order to save as much energy as possible, so that vital bodily functions can be maintained and you manage this dry spell. With the New Year’s diet, you often start back into the sport, which increases the energy requirement of your body and thus the calorie deficit becomes even greater. That is, your body is in an absolute deficiency in which it is not ready to set the desired metabolic processes for a healthy weight loss. Furthermore, in this state, your body will get the proteins you need from your muscles and then break them down instead of building them up as desired. However, muscles could help you with nothing to burn additional energy. And that’s actually what we want, isn’t it? 😀 Don’t do anything and get what we want!
All of this doesn’t happen if you’re not enough and sometimes don’t cover your basal metabolic rate. Only people with a long diet history are always in this situation. Followed by cravings and “Now it doesn’t matter anyway” thoughts and thus steer the dreaded yo-yo effect with full force.
In order to successfully lose weight, body fat not muscle mass, your body needs the feeling of being able to function optimally in order to start the appropriate metabolic process that you need for healthy weight loss! And to have that feeling, he needs energy, so eat!
Does it sound too easy to work? Believe it calmly. A frequent statement by our clients is: “Strange, I eat more and I’m full and still lose weight!”
Our favorite pasta dish, pasta with ricotta chives sauce, beetroot & roasted pistachios (you can get the recipes in the recipe book if you subscribe to our newsletter). Thanks to the fiber density and the miracle root vegetable beetroot, the dish can help you lose weight in addition to losing weight, also with your athletic performance!
Whole grain products, such as the whole grain pasta in our January recipe (Instagram @soyou) contain many fiber. These have a number of positive effects on your body, they support digestion, have a filling effect and promote a healthy intestinal flora. A healthy intestinal flora or the composition of the microorganisms in our intestines decides how well we can use food or how many calories we absorb and convert it into fat deposits.
You’ve probably heard of good and bad “feed users” before. This statement refers to the ratio of thickening bacteria (firmutes) and slimming bacteria (bacteroidetes) in your intestines. The current microbiome research, for example, proves that an altered intestinal flora can actually be responsible for being overweight.
The good – we can positively promote our intestinal flora with a balanced and varied diet. Fiber contributes a very large part to this. You are z. B. also contained in wholemeal bread, oat flakes, quinoa and legumes. Vegetables and fruits can also provide us with a lot of fiber. Fiber gets your metabolism going, saturates quickly and for a long time, is low in calories and slows down cravings.
Of course, it depends on the composition of your food. Unfortunately, the probability of reaching your dream weight exclusively with burgers, fries and beer and making you feel absolutely energetic is rather low. This, in turn, does not mean that you have to do without such dishes completely, they too are in during your weight loss phase!
Unfortunately, this thought still doesn’t fit into the “classic diet thinking”, which is actually a shame.
Most people know how “healthy nutrition” works, but implementing them in everyday life is the real challenge. Most of them find it difficult to be able to enjoy burgers, fries and beer without a guilty conscience. And that’s what nutritionists like Sarah are for. They help you to find an individual way to your feel-good weight in your everyday life and support you in being full and able to enjoy, without a guilty conscience!
We know a lot is easier said than done. In our work with the clients, we not only look at what ends up on the plate, but also why it ends up there. Often the food is not the problem at all. The problem is only expressed in eating habits. It tells a story about the people, about his or her childhood, past experiences and imprints – it’s a really complex topic!
Therefore, every Soyou program begins with the fact that we first get to know you properly, understand and then support you!
We’ll take the seemingly impossible path with you and see what can be done there! One thing is for sure, the desire to lose weight in the long term is absolutely not possible with starvation, what luck!
Because food is one of the most beautiful things in the world 😊.
How satisfied are you with your weight loss attempts so far? Let us know, agree with us a first one introductory talk Or learn more about our personal training and our nutritional advice.
We look forward to seeing you!
Your Soyou team
