3 Basic Nutrition Rules to Lose Weight

1. Don’t drink sweetened fluid

Coke, Fanta, hot chocolate, sweetened tea or coffee, even milk in your coffee are calories that doesn’t help you that much. In most cases, people doesn’t even recognize, that there are calories in this drinks. But within a whole day, theese calories can add up to the equivalent of a full lunch. So just drink plain water or plain coffee. You soon will recognize, that they have also a natural taste.

Exception for this rule: when you’re working out for more than 90 minutes. When I’m on a long ride, I also drink spritz – half water, half juice.  

2. Snack fruits or nuts

Fruits are high in volume and low in calories. Their fruit-sugar doesn’t push your insulin level that fast, that you’r getting in the doom loop of craving for food. And because of the volume, you will be saturated a little bit faster. The same here with nuts. With their protein you stay saturated for longer.

The problem with Haribo and chocolate is, that there are mostly fast carbohydrates in them. Good for when you need energy fast – meaning when you bonk or hit the wall. But after this initial powerboost, there’s again nothing left in the tank. Think of it this way:

You have a little box for fast carbohydrates. And when this one is full, every othe carb gets into the trash and is therefore not helpful for you. 

3. Stop eating when you’re full

The same example here with the box for carbohydrates. If every protein-, carb-, micronutrients- and vitamin-box is full, anything else that you eat goes into your trash or storage – means belly fat 😉

So your body naturally tells you, what it needs.

What’s your basic nutrition rule to loose weight?

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