What does healthy weight loss mean?

Healthy weight loss means integrating balanced eating habits and regular sports routines into everyday life over the long term in order to achieve your own feel-good weight. Diets, yo-yo effects, renunciation, ravenous hunger attacks and calorie counting have no place here.

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Why don't you manage to lose weight?

Bad habits are firmly anchored in everyday life and keep you from your goals: The daily reach for chocolate in stressful situations, the chips during the evening series marathon on the couch, the car ride to the supermarket around the corner.

In January, you always resolve to swap your bad habits for healthier ones. You want to exercise every day, stop eating sugar and pasta, and instead eat lots of vegetables. At the beginning this works quite well, but after a short time you fall back into old patterns.

The right mindset and the establishment of new habits are essential for losing weight

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5 myths about losing weight debunked

1. carbohydrates make you fat

Carbohydrates are not all the same. When we talk about "carbohydrates", we usually mean the "bad carbohydrates". These are found in delicious dishes such as pizza or pasta, in your morning "Schoggi-Gipfeli" or gummy bears. We are talking here about simple carbohydrates, which are quickly digested by the body and just as quickly make you hungry again. Nevertheless, carbohydrates do not make per se fat. Because in addition to the bad carbohydrates there are also the "good carbohydrates". These are found in whole grain products, legumes and potatoes. They contain a lot of dietary fiber, which ensures long-lasting satiety. The good carbohydrates are therefore not only healthy and delicious, but in moderate quantities certainly do not make you fat.

2. fat makes you fat

We can also disprove this myth. Fat does have more calories compared to protein and carbohydrates, but you should definitely include "good fat" in your diet plan. Fats are important for the regulation of our hormone balance. In addition, our body needs fat as a source of energy to cope with everyday life. Because every cell is protected by a fat coat. In addition, fat is responsible for the absorption of the fat-soluble vitamins A, D, E and K. Without fat, these vitamins would be immediately excreted again without the body being able to process them.

Fat is divided into the following types:

Unsaturated fatty acids:
They support our cognitive processes, can protect against cardiovascular disease and are needed for many bodily functions. Unsaturated fatty acids are found mainly in vegetable oils (non-hydrogenated - i.e. not in the form of margarine), nuts, seeds as well as fish. Omega 3 and Omega 6, for example, are unsaturated fatty acids.

Saturated fatty acids:
They should only end up on your plate in small amounts, because in larger quantities they are considered harmful to the heart and circulation. They are mainly found in animal products such as pork, cream or butter.

Trans fatty acids:
You should avoid these fats whenever possible. Trans fatty acids are formed when actually healthy fats are industrially hydrogenated. They are mainly found in convenience foods, fried foods, packaged snacks and baked goods. They have no function or advantage for the body. On the contrary, they can promote, for example, damage to blood vessels, obesity or strokes.

How can you eat more unsaturated fats and less saturated fats?

3. coffee dehydrates the body

Also false.
This rumor has persisted for years. Studies have shown that the caffeine contained in coffee does have a diuretic effect and that the fluid supplied leaves the body more quickly. However, since the effect on the water balance is very small, you can easily include coffee in your daily fluid balance. Around three to four cups of coffee per day is considered moderate.

4. fruit juices are healthier than sweet drinks

True and false.
It's no secret that sweet drinks like cola, iced tea or Fanta are sugar bombs. On the other hand, morning orange juice is considered a healthy source of vitamins and a stimulant. Fruit juices are made from fruit and contain vitamins and minerals. But what many people do not know: Fruit juices contain a large amount of calories, because they contain the sugar of a large amount of fruit.

Did you know that one liter of juice contains about the same number of calories as one liter of cola?
Whether it's fruit juice or cola, it's best to drink water to quench your thirst. However, treating yourself to something now and then is perfectly fine. Compared to cola, however, juice is the better choice: after all, juices contain valuable vitamins and minerals. Orange juice, for example, contains a large amount of vitamin C in addition to the vitamin folic acid and the mineral potassium. Vitamin C can strengthen the immune system as well as protect against colds.

5. multivitamin supplements
replace fruits and vegetables.

A regular supply of vitamins and minerals is essential for your body to prevent deficiencies. With a balanced diet of 5 servings of vegetables/fruits (3 servings of vegetables and 2 servings of fruits) plus 1-2 liters of water a day and plenty of exercise in the fresh air, nutrient deficiencies rarely occur. Food is usually the main source of vitamin intake. One-sided eating habits are a common reason for deficiency symptoms. Vitamin

D we absorb through sunlight. Here, the most common reason for deficiency is that the skin is too rarely exposed to the sun.

There are many situations in which taking supplements is useful. For example, during pregnancy, lactation, for the elderly, during cold season or when a nutrient deficiency has been detected. Sufficient supply is also important in times of high physical strain or stress. Classic multivitamin mixtures usually contain a large number of different vitamins and minerals, which can lead to an unnecessary overdose. It makes more sense to know your individual needs and take an individual dietary supplement that is tailored to your needs.

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If you choose the topic "weight loss" in the analysis, indyvit will put together your individual weight loss mix. Together with a balanced diet and regular exercise, it can help your body lose weight.

The main components are: Green Tea, Spirulina, L-Carnitine. Green tea and L-carnitine can help boost fat burning. Spirulina is considered the food with the most nutrients and is rich in natural proteins.

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What tips help lose weight?

1. find your why:
We all want to feel good about our bodies and look good on the beach. If we think we are unattractive because of our weight and feel bad in everyday situations because of it, this can often be an initial motivation. However, if you don't have a strong why in place, you won't be able to lose weight permanently. As with so many things, losing weight starts in the mind.

You've probably heard that it suddenly "clicks" in your head. Your why is your driver and helps you flip the switch in your head and change your diet and exercise routine.

Grab a piece of paper and a pen. Write down what goal you want to achieve and by when, and what your inner driver is. Helpful questions are: What will your new routine look like? How will you feel when you reach your goal? Keep this document and read it regularly so you don't lose sight of your goal and your why.

Drink enough:
Drink about 1 to 2 liters of unsweetened beverages throughout the day. On hot days, however, you should increase your fluid intake because of increased sweating. That's not easy for you? With the right strategy, it's easy.

3. integrate everyday exercise:
In addition to a balanced diet, exercise also plays a major role in losing weight. In your stressful everyday life, you rarely make it to the gym or haven't yet found a type of sport that you enjoy? Don't let yourself get stressed about it, but concentrate on your everyday exercise as a first step. For example, take a 30-minute walk every day and listen to a podcast or talk to your loved ones on the phone. In addition, take the stairs instead of the elevator from now on.

4. make sure you get enough protein, fiber and healthy fats!
Try to balance your meals and not just eat low-calorie raw vegetable salad. As a tool for creating a balanced diet, you can use the plate model: About half of your plate should be vegetables. Gladly in all colors and shapes. A quarter of the plate should be filled with a carbohydrate source. If possible, choose a whole-grain variety, because whole-grain products provide valuable dietary fiber and keep you full for a long time. The last quarter of the plate should be a high-quality protein source. Animal products such as meat, fish, eggs or dairy products as well as plant sources such as lentils, peas or beans are good
sources of protein.

As a source of fat, you can use 2-3 tablespoons of vegetable oils such as canola or olive oil per day to prepare your meals. In addition
you can have one portion (20-30 g) of unsalted nuts, seeds or kernels per day. Although fat has many calories, it also contributes to the feeling of satiety and provides important fatty acids. Especially the contained omega-3 fatty acids are essential.

5. get enough sleep:
Getting enough sleep can help you reach your weight loss goals. Little sleep can promote obesity. One possible explanation: During the night, important
regeneration processes take place in the body that require a lot of energy. If the energy reserve from dinner is used up, the body takes the energy from your fat depot. If you sleep too little, you interrupt this process and the fat stores are not used. So focus on sleeping more and promoting a restful sleep without frequent awakenings.

How much sleep your body needs for optimal fat burning depends on several factors: Your age, your internal clock, your
health status and your sleep routine. To start the next day rested, adults are recommended to sleep between seven and eight hours.

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  • Vitamin B6

    Vitamin B6 contributes to normal cysteine synthesis and energy metabolism. In addition, vitamin B6 contributes to normal homocysteine, protein and glycogen metabolism

    More info on vitamin B6 
  • Green Tea

    Green tea is one of the most valued plants in Asian culture and can help the body burn fat. Green tea has a high content of antioxidants, also called catechins.

    More info on green tea 
  • Spirulina

    Spirulina is also known as blue-green algae or Arthrospira Platensis and is rich in natural protein and iron. Spirulina is considered the food with the most nutrients and is therefore known as a superfood.

    more info on Spirulina 
  • L-Carnitine

    L-carnitine is an amino acid and thus a natural protein compound. L-carnitine plays an important role in the body's energy production from fatty acids.

    More info on L-Carnitine 
  • Black Pepper

    Black pepper contains a lot of piperine. The piperine in black pepper has various properties. Among other things, piperine is the main alkaloid in black pepper. Piperine gives the pepper its pungency.

    More info on black pepper 
  • Omega-3

    The essential omega-3 fatty acids EPA and DHA contribute to the maintenance of normal blood pressure, normal blood triglyceride levels and normal heart function. Omega-3 sources include krill or flaxseed.

    More info about Omega-3 

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How can you integrate these routines into your everyday life?

Humans are creatures of habit, so new habits are usually implemented slowly. It's said that new behaviors take about 66 days to become ingrained. To avoid overwhelm and frustration, it's advisable not to tackle all new habits at once. You make it easier on yourself by gradually taking on routines. Which of the new habits is the hardest for you? Start there because motivation is strongest at the beginning.

Weight loss can stress the body, which might negatively impact your immune system. To ensure adequate intake of vitamins and minerals, an individualized immune system mix can be beneficial. Essential nutrients for your immune system include, among others: Vitamin C, Vitamin D3, Zinc, Selenium. Also, plant-based substances like Echinacea can make an important contribution.

And most importantly: Don't be discouraged by setbacks and don't fall into the "now it doesn't matter" trap! If it didn't work on the first attempt, simply start a second and learn from your mistakes.

Tailor-made vitamins support your body in a targeted way.

Answer 15 questions about yourself and your body and we'll put together a customised recipe for you.

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