These 5 simple strategies will help you become in shape.

 Do you want to lose weight in the long term and in a healthy way? With these 5 tips, you can easily lose weight and maintain your desired weight.

Probably most of us have already tried a diet to fight excess kilos and especially to lose weight quickly. But after giving up all kinds of treats for a while and maybe even going to bed hungry, the lost weight still came back after a very short time. Because the uncomfortable truth is: Diets often only bring something in the short term and provide in the long term primarily for frustration.

Simply lose weight: Tips for everyday life

The good news is: we don't need a diet anyway if we want to lose weight. Much more sustainable and healthier is a long-term change in diet in combination with some exercise. And that's not as difficult as it often sounds at first. To make it work for you, too, we've put together five simple tips that will help you lose weight both healthily and easily.

1. appropriately blend foods

Everyone understands that fruits and vegetables should be consumed every day in order to maintain a healthy diet. However, incorporating both at every meal isn't always straightforward. Try to make it a habit to eat three main meals per day. The German Diabetes Aid suggests mentally dividing the dish into four sections: Two sides of the plate should be filled with vegetables and/or fruit, one with protein items like fish or meat, and one with a satisfying side dish like potatoes. These low-calorie items, for example, are appropriate for this plate method:

• Fruits and vegetables: carrots, peppers, mushrooms, broccoli, zucchini, corn, spinach, cabbage, lettuce, cucumbers, onions, leeks, apples, pears, oranges, tangerines, kiwis, berries
• Protein foods: lean poultry such as chicken or turkey, fish such as salmon or trout, eggs, legumes
• Side dishes: potatoes, pasta, rice, cereals (preferably the whole-grain variety, as these contain lots of healthy fiber)
• Tip: You are always hungry in between meals? Then it's best to have small fruit or vegetable snacks. This way, your insulin level won't rise as high and you'll stay full longer.

2. do not forbid yourself everything

One of the biggest problems with diets: In most cases, you have to completely deny yourself sweet and salty snacks. The same applies here: The dose makes the poison! Even if you want to lose some weight, you can and should allow yourself a small snack now and then. Because if you always deny yourself everything, sooner or later you will almost certainly suffer from ravenous hunger and then probably stuff everything down your throat that is within reach.

Therefore, don't be too hard on yourself and don't forbid yourself everything. By the way, the best time for this snack is directly after lunch - then the body still has enough time to metabolize the food until bedtime.

3. choose a healthy fat

Even if it appears to be ineffective at first: It is critical to consume fat if you want to reduce weight in a healthy manner, as fats provide us with energy, among other things. It should just be the correct one: Unsaturated fatty acids have a favorable effect on our cholesterol levels, whereas saturated fatty acids might raise the harmful LDL cholesterol in our blood.

Unsaturated omega-6 fatty acids, as well as omega-3 fatty acids, which must be consumed by diet, are particularly beneficial. Omega-3 fatty acids, in particular, have anti-inflammatory properties and are beneficial to the cardiovascular system. Healthy fats can be found in the following foods:

• Walnuts
• Olive oil
• Natural yogurt
• Avocado
• Salmon

4. do not forget the movement

No pain, no gain! In order to lose kilo after kilo and gradually get your body fit, some exercise is (unfortunately) essential. But that doesn't mean that you have to torture yourself three times a week in the gym if you don't like the training there. It's better to find a sport that you really enjoy and where the workout doesn't feel like a workout at all.

A combination of endurance and strength training is ideal. For example, you can go swimming or dancing once a week and work out and build strength in a circuit twice a week. Not only will you burn calories, but you'll also build muscle - which you need to burn fat more effectively.

5. drinking is the be-all and end-all

Drink a large glass of water before every meal. Not only will you fill your stomach and eat a little less, but you'll also help ensure that your body gets enough fluids. Because digestion can only work properly if we take in enough water. In total, you should drink at least two liters of unsweetened water per day. A practical additional effect is that it also keeps our skin firm and plump.