5 Tips to lose weight!

Now in January times and New Year's resolutions, many people start a journey to lose weight. So here are some tips for you to succeed with your weight loss journey!

1. Stay active: In addition to exercise, which is great when trying to lose weight. We do also need to increase our daily activity. It can be simpler things like taking the stairs instead of the escalator or the elevator. Take your bicycle to the store which is 5 minutes away instead of taking the car. Take daily walks etc. This will increase your daily energy need and you will therefore not have to be as low on your calorie intake. Simply win-win. You give your body the movement it needs and wants, and at the same time you can eat a little more calories.
2. Strength training: Think like this: muscle mass = burns more calories. This means that muscle needs more energy to be preserved than fat needs. Therefore, we would like to retain as much muscle mass as possible. During weight loss, we want to burn more fat than muscles. That's where strength training comes in. We need to stimulate our muscles so that the body wants to preserve them. Therefore, you should do strength training in order not to burn muscle, but to burn more fat.
3. Eat in a calorie deficit: By far the most well-known tip, eat in a calorie deficit. This does not mean that we should stop eating or only eat 800 kcal daily. If we eat too little, it can actually go in the opposite direction and cause us to gain weight instead. Because it becomes unsustainable in the long run. A daily calorie deficit of 300 kcal is enough to lose weight. The best way to keep track of this is via a food tracking app such as lifesum, fitnesspal or similar.
4. Eat enough protein: Protein is incredibly important for our bodies and especially when we are undergoing weight loss. A relatively high protein intake will help the body recover and build up what is broken down during exercise, etc. Which also increases the amount of muscle mass that is preserved. It can be helpful to use an app to keep track of how much protein you consume per day.
5. Prioritize sleep: We've probably all heard that sleep is important and we should stick to 7-9 hours of sleep per night. It is during deep sleep that our bodies, both the brain but also all the muscles etc. get time to repair and get ready for a new day. If we don't get enough sleep, the body won't get the recovery it needs. Perhaps you understand what will happen from that, we will be very exhausted and will hardly have any energy for either exercise, daily activity or making good dietary choices. Did you know that if we sleep too little, our satiety and hunger hormones become unbalanced and we then tend to eat too much. We also get an increased craving for fatty and sugary food. So prioritize your sleep to succeed in your weight loss journey.

Here were 5 tips to succeed with your weight loss! I'm rooting for you and really hope these tips helps you in your weight loss journey.