The process of losing weight is just as complicated as the process of gaining weight. Put differently: losing weight must be just as easy, otherwise it isn't really losing weight, since you didn't need any special diet to gain weight either. Only if the diet is equally simple can you expect to lose weight in a healthy way.

We have prepared some tips for you that are good to follow:

1. Water before a meal
Every time you put something in your mouth, drink a glass of lukewarm water. This will give you a feeling of fullness, and hydration is one of the most important signals that we often ignore.

2. Reduce portions
The ideal portion size is measured in handfuls. Don't measure potatoes or rice with ladles. Don't measure salad by bowls. Don't weigh fish or meat by grams either. Take as much food as fits in your palm.

3. Reduce carbohydrate intake
Instead of potatoes, eat cauliflower. Instead of pasta, eat zucchini. If it's not otherwise possible, reduce carbohydrates especially at dinner.

4. Eat slowly
Eat with a small spoon, small fork. This will help you take smaller bites, eat more slowly, and after 20 minutes your brain will signal that you've had enough food. If you eat before half an hour is up, no one can stop you.

5. More vegetables
Nutritionists suggest that you should eat 2 plates of vegetables and 1 plate of other foods every day.

6. Do not order food
Do not order food because you don't know how it's made, and the time it's delivered usually doesn't match the time you are hungry. You eat ordered food when you get it, not when you are hungry. This is the most common reason you eat more than you should.

7. Do not eat in front of the TV or computer
Pay attention to every bite and focus on what you are eating, not what you are watching. Your brain needs to feel satisfaction with every bite. Don't let yourself get distracted!

8. Eliminate sweets
You don't have to avoid sweets completely, just limit the portion sizes and frequency. Always remember that sweets harm your organs. This applies to natural, artificial, and all industrial sweet substitutes. Don't let manufacturers fool you with labels claiming something is less sweet, because it's not true. Even less so is it dietary!

9. Walk
You will burn the most calories by walking. Just 15 minutes is enough, but do it several times a day (at least twice). Walking burns fat, boosts metabolism, and strengthens the heart. Walking will surely put you in a good mood.

10. Always choose the healthy alternative
Instead of store-bought pizza, look for healthy dough and use fresh vegetables. Everywhere possible, use healthy oils and healthy fats. Don't regret spending money on healthy and quality ingredients—your health is at stake!

11. Do not eat at night
Ideally, have your last meal between 7 and 8 PM and go to bed 2 to 3 hours later. Set your own final eating time and stick to it. It is very important to persist for at least 3 days, the time your body needs to get used to the new eating rhythm. Later, drink a glass of water instead.

12. Eliminate bread and alcohol
Eliminate the foods and drinks you love most from your daily menu. But be careful! Also choose a day in the week when you can indulge. Of course, in moderation. This will motivate you, as your favorite foods aren't completely lost ...