{"id":415960,"date":"2023-01-18T16:03:00","date_gmt":"2023-01-18T15:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=415960"},"modified":"2023-01-16T16:04:54","modified_gmt":"2023-01-16T15:04:54","slug":"10-tips-to-lose-weight-easier-and-get-in-shape","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/","title":{"rendered":"10 Tips to Lose Weight Easier and Get in Shape"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#Quick_results_dont_mean_long-term_success\" title=\"Quick results don&#8217;t mean long-term success\">Quick results don&#8217;t mean long-term success<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#Weight-loss-focused_diet_should_be_nutritious\" title=\"Weight-loss-focused diet should be nutritious\">Weight-loss-focused diet should be nutritious<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#10_tips_to_make_your_weight_loss_diet_easier\" title=\"10 tips to make your weight loss diet easier\">10 tips to make your weight loss diet easier<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#1_Have_a_plan_and_prepare_your_meals_in_advance\" title=\"1. Have a plan and prepare your meals in advance\">1. Have a plan and prepare your meals in advance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#2_Adapt_your_surroundings_to_the_set_goals\" title=\"2. Adapt your surroundings to the set goals\">2. Adapt your surroundings to the set goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#3_Make_sure_you_are_consistent\" title=\"3. Make sure you are consistent\">3. Make sure you are consistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#4_Increase_the_consumption_of_foods_that_fill_you_up\" title=\"4. Increase the consumption of foods that fill you up\">4. Increase the consumption of foods that fill you up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#5_Drink_enough_liquids\" title=\"5. Drink enough liquids\">5. Drink enough liquids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#6_Try_new_recipes\" title=\"6. Try new recipes\">6. Try new recipes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#7_Dont_strive_for_a_perfect_diet\" title=\"7. Don&#8217;t strive for a perfect diet\">7. Don&#8217;t strive for a perfect diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#8_Get_enough_sleep\" title=\"8. Get enough sleep\">8. Get enough sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#9_Dont_step_on_the_bathrooom_scale_every_day\" title=\"9. Don&#8217;t step on the bathrooom scale every day\">9. Don&#8217;t step on the bathrooom scale every day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#10_Find_a_weight_loss_buddy\" title=\"10. Find a weight loss buddy\">10. Find a weight loss buddy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Weight loss and lifestyle changes are not always a cakewalk. This path is full of temptation and it&#8217;s easy to lose track. Perhaps you have already tried and failed before. This process needs a lot of determination and a <strong>well-thought-out plan<\/strong>. Such small things as getting enough <strong>fruits and vegetables<\/strong>, quality <strong>sleep <\/strong>or drinking <strong>enough liquids <\/strong>can help. So, how to ensure a smoother course of your diet and leave your worries behind? Today&#8217;s article will tell you exactly that.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quick_results_dont_mean_long-term_success\"><\/span>Quick results don&#8217;t mean long-term success<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When one starts something, they probably want to see results right away, and the same applies when losing weight. But let&#8217;s be real. No one wants to do the <strong>long-term hard work<\/strong> and change their habits. Everyone&#8217;s eyes light up at the thought of a possibility to get their dream figure in just a few weeks. This is also why people are so easily manipulated by the promises of various detoxes and other miraculous procedures. But these miracles usually happen only on paper.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Such quick results often require&nbsp;<strong>excessive restrictions <\/strong>and <strong>extreme changes.&nbsp;<\/strong>It&#8217;s quite common that in the pursuit of losing weight people try to eliminate several food groups, reduce portions by half or build their diet only on vegetables. Yes, with such drastic changes,<strong> you will undoubtedly lose weight<\/strong>. The body will have no other choice because of the significant caloric deficit. But how long can you keep this going?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You probably won&#8217;t even know how it happened, but the diet will become complicated by <strong>fatigue<\/strong>,&nbsp;<strong>headaches<\/strong>, <strong>lack of energy<\/strong>,&nbsp;<strong>irritability<\/strong>, irresistible <strong>cravings for sweets<\/strong> or even <strong>overeating<\/strong>. As a result you might stop trying to lose weight as quickly as you started.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On the other hand, if you <strong>avoid going to extremes, <\/strong>losing weight might take <strong>longer<\/strong>, but the process will definitely be <strong>more pleasant<\/strong>. This could bring you the<strong> weight you dream about <\/strong>without the weeks of unnecessary suffering, and as a bonus, you might be able to <strong>maintain<\/strong> it long-term.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The success of a weight loss diet doesn&#8217;t depend on its <strong>speed<\/strong>, but on <strong>long-term gradual changes <\/strong>that will become a natural part of your lifestyle.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg\" alt=\"What's important when losing weight?\" class=\"wp-image-415520\" width=\"843\" height=\"563\" title=\"What's important when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Weight-loss-focused_diet_should_be_nutritious\"><\/span>Weight-loss-focused diet should be nutritious<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Excessive restrictions also carry the risk of <strong>reduced intake of important nutrients<\/strong>. This can happen especially when you thoughtlessly eliminate whole <strong>food groups<\/strong> (cereals, dairy products, etc.). Even when losing weight, you need enough <strong>macronutrients <\/strong>(proteins, carbohydrates, fats), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>minerals<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vitamins<\/strong><\/a> and other&nbsp;<strong>bioactive compounds<\/strong>. You can get all these only with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>a balanced healthy diet<\/strong><\/a> which contains all food groups, not just a salad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So, if you are determined to start losing weight&nbsp;<strong>in the right way<\/strong>, you can use our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">calculator<\/a> to calculate your recommended energy intake for weight loss and get inspired by tips on how to make your diet more enjoyable.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before you get started, you might want to read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 Things You Need to Know Before You Start Losing Weight<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg\" alt=\"What does a weight loss diet include?\" class=\"wp-image-415535\" width=\"843\" height=\"563\" title=\"What does a weight loss diet include?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tips_to_make_your_weight_loss_diet_easier\"><\/span>10 tips to make your weight loss diet easier<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Have_a_plan_and_prepare_your_meals_in_advance\"><\/span>1. Have a plan and prepare your meals in advance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>They say that preparation is the key to success. In the language of nutrition, this practically means that if you have your meals <strong>planned and prepared in advance, <\/strong>you won&#8217;t end up at McDonald&#8217;s with a cup of McFlurry when you start craving something good.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to plan your meals in advance?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Write down what you will <\/strong><strong>cook <\/strong>for the next few days. According to this plan, make a <strong>shopping list<\/strong> that you will stick to when shopping. And don&#8217;t go to the supermarket hungry, it&#8217;s not a good idea.<\/li><li><strong>Cook for a few days ahead<\/strong>. Reserve, for example, <strong>two days a week<\/strong> and devote those days to cooking. As a bonus, you will have to cook for example only on Sundays and Wednesdays, instead of every day of the week.<\/li><li>Have some healthy snacks on hand. It can be a simple <strong>rye bread with ham and vegetables<\/strong>, <strong>kefir milk with some fruit<\/strong> or, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fermented-overnight-oats-with-nuts-and-fruits\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fermented overnight oats<\/a>.<\/li><li>As a last resort, have some <strong>simple foods<\/strong>, which you can reach for in case of need. It can be a healthier version of cookies made with whole grain flour and lower sugar content, some <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">protein bars<\/a>, a handful of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nuts or seeds<\/a>, various whole grain crackers, nut bars, etc.<\/li><li>Always have some <strong>plain yogurt<\/strong>, <strong>sour drinks<\/strong>,&nbsp;<strong>skyr<\/strong> or other similar products in the fridge. Something you can just take out and eat without any preparation.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-effectively-prepare-and-pack-meals\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Start meal prepping<\/strong><\/a>. Pack the pre-cooked food in a lunch box and take it with you. If you prepare food for the next day, hunger won&#8217;t catch you by surprise.<\/li><li>Good main meal substitutions can be, for example,<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/food-container-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">packed<\/a>&nbsp;frozen food<\/strong> or high-quality <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ready-to-eat-food\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ready to eat meals<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you need some inspiration for how a meal prep day could look like, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Sample Meal Prep Plan for 2000 Kcal.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg\" alt=\"How to plan meals while losing weight?\" class=\"wp-image-415550\" width=\"843\" height=\"562\" title=\"How to plan meals while losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Adapt_your_surroundings_to_the_set_goals\"><\/span>2. Adapt your surroundings to the set goals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Does it also happen to you that your determination to follow good eating habits crumbles when foods you would rather avoid peek out from every cupboard at home? The universal truth is that <strong>you can&#8217;t eat what you don&#8217;t have<\/strong>.&nbsp;By not storing foods you can&#8217;t resist at home, it will be&nbsp;<strong>easier for you to limit how much of them you consume.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Everyone&#8217;s weakness is something else. For some, it&#8217;s chocolate, desserts and other sweets, while others can&#8217;t resist salted nuts, chips, crisps and other salty treats. Find out which foods are your <strong>weak point<\/strong> and reduce their intake by <strong>not having them at home<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proper storage of food or suitable dishes can also make your efforts easier.&nbsp;You can read more in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-on-how-to-organize-your-kitchen-for-successful-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 Tips on How to Organize Your Kitchen for Successful Weight Loss.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-749x1124.jpg\" alt=\"Why eat regularly?\" class=\"wp-image-415565\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Make_sure_you_are_consistent\"><\/span>3. Make sure you are consistent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people still think that in order to lose weight, they have to eat the smallest possible number of daily meals. The more meals you can skip, the better. One side thinks that skipping lunch is the answer, while the other side is convinced that it is necessary to skip dinner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The result of these experiments is often <strong>great hunger <\/strong>and <strong>catching up on what you&#8217;ve missed before<\/strong>. A typical situation looks like this. Let&#8217;s take the example of Lucy, who is trying to lose weight and reads on the Internet that she should skip the biggest meal of the day, which is lunch, or eat only vegetables. After all, it will save a large amount of calories.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lucy follows this advice and eats only a <strong>small breakfast, <\/strong>has a <strong>vegetable salad<\/strong>&nbsp;for lunch&nbsp;and in the meantime reaches for an&nbsp;<strong>apple<\/strong>. She is happy with herself, as she&#8217;s eating less than usual.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, when she comes home from work in the evening, <strong>hunger <\/strong>begins to catch up with her. Ultimately, she ends up having a<strong> double portion of her dinner<\/strong> in one evening and then indulges in <strong>chocolate <\/strong>and some <strong>salted nuts<\/strong>, because she is constantly <strong>hungry and has cravings<\/strong>. In the end, she will end up receiving <strong>much more energy than if she ate a full and complete lunch.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">So how many meals a day should you eat?<\/h3>\n\n\n\n<p>The answer to this question is actually very <strong>individual<\/strong>. It is possible that Lucy would be able to follow a weight loss diet with just <strong>three daily meals, but <\/strong><strong>five or six meals<\/strong> could suit her just as well. However, no matter what frequency she chooses, the meals must always contain a <strong>sufficient amount of energy and nutrients<\/strong>. If she impulsively skips meals, sooner or later her body will probably tell her that something is<strong> missing<\/strong>. However, <strong>a regularly recurring amount of meals <\/strong>with a comparable <strong>total energy value<\/strong>&nbsp;can help ensure that she is&nbsp;<strong>full<\/strong> and <strong>doesn&#8217;t get hungry<\/strong> in the evening.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,64225,49777,60667,37876,37876,37864,67684,48139,54646,68527,5968,5331,5380,9061,6939\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Increase_the_consumption_of_foods_that_fill_you_up\"><\/span>4. Increase the consumption of foods that fill you up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you are trying to lose weight, you should include foods that have <strong>the ability to satiate<\/strong>. They will thus help to prevent hunger even with an energy deficit.&nbsp;Foods with a<strong> fibre<\/strong>&nbsp;and&nbsp;<strong>protein<\/strong> content are therefore essential in the diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dietary fibre<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Fibre<\/a>&nbsp;is an indigestible component of&nbsp;<strong>plant food<\/strong>, which, in addition to filling you up, has many other health benefits. It is, for example, essential for good <strong>digestion <\/strong>and it also slows down the <strong>absorption of sugar<\/strong>&nbsp;from the intestine into the blood, which, for example, helps limit&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>sweet cravings<\/strong><\/a>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The richest sources of fiber are&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-chickpeas-and-beans-spread\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>legumes<\/strong><\/a><strong>&nbsp;<\/strong>and&nbsp;<strong>whole grain foods.&nbsp;<\/strong>They are accompanied by <strong>vegetables<\/strong>,&nbsp;<strong>fruits<\/strong>, <strong>nuts <\/strong>and <strong>seeds<\/strong>. You should receive roughly <strong>25-30 g of fibre <\/strong>per day. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The amount of 25 g of fibre can be obtained, for example, in the form of:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>50 g oats (5 g fibre)<\/li><li>150 g apple (3 g of fibre)<\/li><li>30 g&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">almonds<\/a> (3 g fibre)<\/li><li>70 g buckwheat (7 g fibre)<\/li><li>70 g rye bread (4 g fibre)<\/li><li>150 g tomatoes (3 g fibre)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order for fibre to successfully fulfil its role in the diet, make sure that it is found <strong>in every daily meal<\/strong>. If you have, for example, <strong>rye bread <\/strong>and <strong>vegetables <\/strong>for breakfast, you will feel&nbsp;<strong>fuller<\/strong>&nbsp;than after eating a&nbsp;<strong>white bread baguette without any vegetables.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Your fibre intake can be increased by <strong>dietary supplements<\/strong>, such as:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Psyllium<\/a><\/li><li>Apple fibre<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Glucomannan<\/a><\/li><li>complex blend of few types of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fibre<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can find more detailed information about fibre, its functions and sources in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dietary Fiber: Why Is It Important and What Are Its Sources?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg\" alt=\"How to consume more fibre?\" class=\"wp-image-415582\" width=\"843\" height=\"563\" title=\"How to consume more fibre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Protein<\/h3>\n\n\n\n<p>Protein is an irreplaceable part of the human body, as it is the <strong>basic building block of muscles<\/strong>, <strong>hormones<\/strong>, <strong>enzymes<\/strong>, <strong>immune <\/strong>cells, and other cells. From the point of view of weight loss, it has <strong>the greatest satiating capacity <\/strong>of all macronutrients, meaning that it can help bring constant hunger and never-ending sweet cravings under control.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein can be found in both <strong>animal<\/strong>&nbsp;and&nbsp;<strong>plant<\/strong> foods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Animal sources of protein include <strong>meat<\/strong>,&nbsp;<strong>meat products<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fish<\/strong><\/a>, <strong>eggs <\/strong>and <strong>dairy products<\/strong>.<\/li><li>The plant foods richest in protein are <strong>legumes<\/strong>.<\/li><li>In addition to the original form of legumes (lentils, beans, chickpeas, etc.), we should mention the products made from them, such as <strong>legume&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pasta<\/strong><\/a>&nbsp;or foods used as&nbsp;<strong>an alternative to meat<\/strong> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tempeh<\/a>, etc.).<\/li><li>Other <strong>meat alternatives<\/strong> also worth mentioning are robi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">seitan<\/a>, soy cubes, etc.<\/li><li>Some <strong>pseudocereals<\/strong>, such as&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>quinoa<\/strong><\/a>&nbsp;or&nbsp;<strong>amaranth<\/strong>, are also a good source of protein.<\/li><li>You can also make your daily protein intake more interesting with various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">protein bars<\/a>.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Whey<\/a> or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">plant-based protein powders<\/a> can also help you. If you need help choosing the right protein supplement, our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-protein-powder-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Choose the Best Protein Powder for Weight Loss<\/strong><\/a> might help.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The recommended protein intake for an adult is between&nbsp;<strong>0.8-2 g\/kg of body weight<\/strong>. The intake value varies based on <strong>age<\/strong>,&nbsp;<strong>health condition<\/strong>, amount of <strong>muscle mass<\/strong>&nbsp;or&nbsp;<strong>amount<\/strong>&nbsp;and&nbsp;<strong>type of physical activity<\/strong>. A person with a weight of 70 kg and a sedentary lifestyle may need just 56 g of protein per day (0.8 g\/kg of weight), although an intake of 1 g\/kg of weight (70 g of protein) may be more beneficial. However, an active athlete with the same weight may need 2 g\/kg of body weight, i.e. 140 g of protein. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,6, 10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Which foods contain protein?\" class=\"wp-image-415644\" width=\"843\" height=\"562\" title=\"Which foods contain protein?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Drink_enough_liquids\"><\/span>5. Drink enough liquids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It&#8217;s not always true that hunger is just thirst in disguise. Liquids are often the key to fill your stomach and prevent hunger. According to the recommendations of the <strong>WHO<\/strong> (World Health Organization), <strong>an average adult woman with a sedentary lifestyle, <\/strong>living in average climatic conditions, should drink <strong>2200 ml of liquids <\/strong>per day, while an average man should drink approximately <strong>2900 ml<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another recommendation says that we should drink <strong>30-45 ml of liquids <\/strong><strong>per kilogram of body weight <\/strong>per day.&nbsp;Individual needs depend on&nbsp;<strong>climatic conditions<\/strong>, <strong>age<\/strong>, <strong>health<\/strong>, <strong>amount and intensity of physical activity<\/strong>, and many more. According to this recommendation, a man weighing 80 kg should drink 2400-3600 ml of liquids per day. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, this doesn&#8217;t mean that you have to drink the entire recommended amount. You can get up to <strong>20%<\/strong> of this amount from <strong>food<\/strong>. A man with a need for 2,500 ml of liquids only needs to drink <strong>2,000&nbsp;<\/strong><strong>ml<\/strong> in the form of drinks.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How Insufficient Water Intake Affects Your Health <\/strong><\/a>will tell you why you shouldn&#8217;t forget about replenishing fluids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What liquids to choose?<\/h3>\n\n\n\n<p>Of course, some liquids are different from others. The baseline should be <strong>pure water<\/strong>, possibly combined with&nbsp;<strong>mineral water<\/strong>&nbsp;and&nbsp;<strong>unsweetened tea<\/strong>. <strong>Sweetened<\/strong>&nbsp;or&nbsp;<strong>alcoholic drinks <\/strong>are <strong>a rich source of energy<\/strong> and can easily ruin your weight loss efforts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about how the calories in drinks can disrupt your daily energy intake in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Where Are Liquid Calories Hiding and How Do These Empty Calories Prevent You From Losing Weight?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg\" alt=\"What to drink when losing weight?\" class=\"wp-image-415612\" width=\"843\" height=\"562\" title=\"What to drink when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Try_new_recipes\"><\/span>6. Try new recipes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A healthy diet doesn&#8217;t have to be boring or tedious. On the contrary, it can often surprise with its <strong>colour<\/strong>&nbsp;and&nbsp;<strong>varied range of flavours<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">You can discover new flavours and combinations by using, for example:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cereals<\/a> that have not yet had a place in your diet (barley, millet, oats, etc.) and their sub-products (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brown-bulgur-wheat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bulgur<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">porridge<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oats<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">granola<\/a>, etc.)<\/li><li>Pseudocereals (amaranth, quinoa, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">buckwheat<\/a>)<\/li><li>Different types of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">legumes<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">legume pasta<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nuts and seeds<\/a><\/li><li>Vegetables and fruits of all kinds<\/li><li>new <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/seasonings\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spices<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Check out our recipes to get some inspiration:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prepare unusual oatmeal with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-no-cook-gingerbread-oatmeal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">gingerbread spice<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-oatmeal-with-cocoa-and-coffee\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cocoa and coffee<\/a>.<\/li><li>Replace the oatmeal with another ingredient and try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quinoa-porridge-with-apples-poppy-seeds-and-cinnamon\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">quinoa porridge<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-rice-porridge-which-has-only-145-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">milky rice<\/a>.<\/li><li>Hide the vegetables in a cake and try baking some <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-cupcakes-with-cream-cheese-frosting\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pumpkin cupcakes<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-beetroot-brownies-with-cream-cheese-icing\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">beetroot brownies<\/a>.<\/li><li>A spread doesn&#8217;t have to be only egg or tuna. Try making one from <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-vegan-tofu-spread-with-sun-dried-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a> or legumes.<\/li><li>You don&#8217;t have to eat nuts only in yogurt. They also taste great in savoury dishes, for example as a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-salad-with-cashew-dressing\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sauce for pasta<\/a> or as part of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-easy-flourless-pizza-with-mozzarella-almonds-and-yoghurt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pizza dough<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Weight Loss Recipes\" class=\"wp-image-415627\" width=\"843\" height=\"562\" title=\"Weight Loss Recipes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Dont_strive_for_a_perfect_diet\"><\/span>7. Don&#8217;t strive for a perfect diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Have you ever tried to lose weight and failed because you&nbsp;<strong>couldn&#8217;t deny<\/strong> yourself all the foods you initially banned? Or did you manage to do it, but it <strong>only lasted for a while<\/strong>? It might make you feel better that most <strong>goal-oriented diets based on perfection<\/strong>&nbsp;usually end in&nbsp;<strong>failure<\/strong>. It&#8217;s quite common that after some time it&#8217;s easy to slip into an <strong>&#8220;all or nothing&#8221;<\/strong> approach. For example, you manage to have a flawless diet for a certain&nbsp;period of time, but as soon as you treat yourself to a piece of chocolate, you continue to eat because &#8220;You already messed it up&#8221;. In the end, you take in a <strong>much larger amount of calories<\/strong>, and in addition, you feel <strong>physically and mentally bad<\/strong>. This is certainly not a sustainable and healthy approach to eating.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On the other hand, if you treat yourself to a piece of chocolate every day, you will be more satisfied and probably avoid overeating. Nobody is perfect and we, as humans, simply need that chocolate or piece of cake to live. It&#8217;s absolutely okay if this food appears in your diet from time to time. <strong>You can use the 80-20 rule<\/strong> as a handy guide. This means that <strong>80%<\/strong> of your energy intake should be made up of&nbsp;<strong>nutritionally valuable foods<\/strong>, while the remaining <strong>20%<\/strong> \u200b\u200bcan be filled with chocolate, pizza or other favourite treats.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg\" alt=\"How to eat when losing weight?\" class=\"wp-image-415659\" width=\"843\" height=\"562\" title=\"How to eat when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Get_enough_sleep\"><\/span>8. Get enough sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people underestimate sleep even though it is the cornerstone of success. Lack of sleep causes <strong>changes in hormone levels<\/strong> that prompt <strong>hunger <\/strong>and&nbsp;<strong>satiety<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>The level of&nbsp;<strong>ghrelin<\/strong>&nbsp;(hunger hormone)&nbsp;<strong>increases<\/strong>.<\/li><li>On the other hand, the level of <strong>leptin<\/strong> (satiety hormone) is <strong>reduced<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The result is&nbsp;<strong>less satisfaction from eating, greater hunger and cravings. <\/strong>When on a diet, however, you need the exact opposite in order to manage being in a caloric deficit. Insufficient sleep thus affects your <strong>appetite<\/strong>, which is one of the reasons why it is associated with&nbsp;<strong>an increased risk of weight gain and obesity<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The need for sleep is&nbsp;<strong>individual<\/strong>, but ideally you should sleep <strong>7-9 hours<\/strong> a day. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are further interested in the topic of sleep, read the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Sleep: the Most Effective Energy Booster and Fat Burner.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg\" alt=\"Sleep and losing weight\" class=\"wp-image-415674\" width=\"843\" height=\"562\" title=\"Sleep and losing weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Dont_step_on_the_bathrooom_scale_every_day\"><\/span>9. Don&#8217;t step on the bathrooom scale every day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It is common for a person trying to lose weight to start their day by stepping on the scale. Yet it is one of those activities that can really <strong>demotivate<\/strong> you. <strong>Weight fluctuations<\/strong>&nbsp;are&nbsp;<strong>natural<\/strong> and do not necessarily mean that you have gained body fat. So if it happens that on Tuesday morning you weigh 1 kg more than on Monday, don&#8217;t worry. It is very likely caused by, for example, a <strong>fuller digestive tract<\/strong>&nbsp;or more&nbsp;<strong>water in your muscles<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If weight fluctuations don&#8217;t bother you, feel free to continue with daily weighing. However, if you&#8217;re among the majority of mortals and higher digits on the scale give you nightmares, reduce the number of times you step on the scale to, say, <strong>once a week<\/strong>&nbsp;or even&nbsp;<strong>once every two weeks<\/strong>.&nbsp;Even this frequency is enough for you to be able to assess in the&nbsp;<strong>long term<\/strong> whether your weight is moving in the right direction.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Also, don&#8217;t forget that if you lose weight by changing your diet and <strong>exercising<\/strong>, <strong>body fat<\/strong> is not the only thing changing in your body. The amount of <strong>muscle mass<\/strong> changes as well. Therefore, if the amount of fat is decreasing and the amount of muscle is increasing, the number on the scale may not match your expectations. That&#8217;s why it&#8217;s good to combine weighing with measuring your <strong>body<\/strong>&nbsp;<strong>circumferences<\/strong> (waist, hips, etc.) and regularly <strong>take pictures<\/strong> of yourself in your underwear. <strong>A body composition analysers<\/strong> (most often done with an InBody device)&nbsp;will tell you in detail how much fat and muscle you have in your body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn what can be hidden behind the number on the scale in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-the-scale-shows-you-a-higher-number-and-its-not-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Why the Scale Shows You a Higher Number? It Might Not Be Fat<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Find_a_weight_loss_buddy\"><\/span>10. Find a weight loss buddy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In general, any difficult task becomes easier when you are not alone. Losing weight is no exception. Find out if there happens to be someone in your family or friends circle who has <strong>similar goals as you. <\/strong>By <strong>supporting each other, keeping an eye on each other and sharing different tips and tricks with each other<\/strong>, you can make a reduction diet a lot more enjoyable experience.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When changing eating habits, the attitude of people around you can be a big issue. Whether it is your <strong>partner<\/strong>, <strong>family<\/strong>, <strong>friends<\/strong> or <strong>colleagues <\/strong>at work, you ideally need their support in order to succeed. Therefore, if they discourage you from losing weight, try to explain to them what this process means to you and why you need their support. Who knows, maybe some of them will even join you or at least stop forcing you into eating cakes and desserts.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg\" alt=\"Tips for easier weight loss\" class=\"wp-image-415704\" width=\"843\" height=\"563\" title=\"Tips for easier weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quick results and little effort necessary are attractive even in the case of weight loss. However, it is mostly true that all <strong>shortcuts<\/strong>&nbsp;will eventually lead to&nbsp;<strong>failure<\/strong>. That&#8217;s why it&#8217;s better to put up with a long-term reduction diet. You will get rewarded with a <strong>more pleasant journey without excessive restrictions<\/strong>&nbsp;and&nbsp;<strong>long-lasting success<\/strong> in the form of maintaining a lower body weight. In order for you to lose weight successfully, you just need to focus on a <strong>regular diet<\/strong>, getting enough <strong>fibre <\/strong>and <strong>protein<\/strong>, getting enough <strong>sleep<\/strong> and&nbsp;meal <strong>planning<\/strong>.&nbsp;Even small things like trying&nbsp;<strong>new recipes<\/strong> or getting a friend involved will make the process more <strong>enjoyable<\/strong>. It doesn&#8217;t matter if weight loss takes a long time and miracles don&#8217;t happen. You know what they say: &#8220;Slow and steady wins the race&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article interesting and useful, spread it by sharing it with your friends and family and help them achieve their goals.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.sk\/zdrave-potraviny\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZdrav\u00e9 potraviny\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tObilniny a cere\u00e1lie\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Have you started the process of losing weight and is it not going as well as expected? It&#8217;s very likely that you are restricting yourself too much. Fatigue and constant feeling of hunger don&#8217;t have to be part of your schedule. Today&#8217;s article will tell you what to do to make losing weight a slightly better experience.<\/p>\n","protected":false},"author":156,"featured_media":415495,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6473,7631,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-415960","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-diet","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Tips to Lose Weight Easier and Get in Shape - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to quickly and successfully burn fat, lose weight and leave your worries behind? Plan ahead, sleep, eat regularly and eat enough of fibre and protein.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Tips to Lose Weight Easier and Get in Shape - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to quickly and successfully burn fat, lose weight and leave your worries behind? Plan ahead, sleep, eat regularly and eat enough of fibre and protein.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-18T15:03:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"10 Tips to Lose Weight Easier and Get in Shape\",\"datePublished\":\"2023-01-18T15:03:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\"},\"wordCount\":3378,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\",\"keywords\":[\"diet\",\"healthy lifestyle\",\"nutrition\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\",\"name\":\"10 Tips to Lose Weight Easier and Get in Shape - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\",\"datePublished\":\"2023-01-18T15:03:00+00:00\",\"description\":\"How to quickly and successfully burn fat, lose weight and leave your worries behind? Plan ahead, sleep, eat regularly and eat enough of fibre and protein.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"10 tipov, ako si u\u013eah\u010di\u0165 chudnutie a dostat se do formy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 Tips to Lose Weight Easier and Get in Shape\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 Tips to Lose Weight Easier and Get in Shape - GymBeam Blog","description":"How to quickly and successfully burn fat, lose weight and leave your worries behind? Plan ahead, sleep, eat regularly and eat enough of fibre and protein.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/","og_type":"article","og_title":"10 Tips to Lose Weight Easier and Get in Shape - GymBeam Blog","og_description":"How to quickly and successfully burn fat, lose weight and leave your worries behind? Plan ahead, sleep, eat regularly and eat enough of fibre and protein.","og_url":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/","og_site_name":"GymBeam Blog","article_published_time":"2023-01-18T15:03:00+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"10 Tips to Lose Weight Easier and Get in Shape","datePublished":"2023-01-18T15:03:00+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/"},"wordCount":3378,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png","keywords":["diet","healthy lifestyle","nutrition","weight loss"],"articleSection":["How to lose weight"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/","url":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/","name":"10 Tips to Lose Weight Easier and Get in Shape - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png","datePublished":"2023-01-18T15:03:00+00:00","description":"How to quickly and successfully burn fat, lose weight and leave your worries behind? Plan ahead, sleep, eat regularly and eat enough of fibre and protein.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jak-si-ulehcit-dietu-FB-.png","width":1200,"height":628,"caption":"10 tipov, ako si u\u013eah\u010di\u0165 chudnutie a dostat se do formy"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"10 Tips to Lose Weight Easier and Get in Shape"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/415960","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=415960"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/415960\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/415495"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=415960"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=415960"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=415960"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=415960"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=415960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}