Posts

Apple cider vinegar diet – lose weight, strong immune system & healthier skin

Apple cider vinegar – a true miracle cure. Whether for the body and the immune system or for external use, for example as an organic shampoo. It can also be used for cooking or even for cleaning in the household. Here you will learn how you can boost your metabolism and lose weight with a simple habit, in a healthy way for which your body will be very grateful.

How the diet works – The cider vinegar plan

If you decide on the apple vinegar diet, you cannot expect to reach your target weight within a short time with a few glasses of apple vinegar. A change in diet is required. The plan is to eat 3 meals in the optimal case. No more and no less. Apple cider vinegar should be taken and allowed to take effect about 15 minutes before each meal. Due to the positive effects, this time also inhibits the feeling of hunger and above all: the ravenous hunger! The entire diet should be changed to as much fruit and vegetables as possible. If you find this difficult at the beginning, you can get creative and drink smoothies, for example, in which you can also mix apple cider vinegar.

The cider vinegar dosage – How many times a day?

Another good habit of this diet is to drink water regularly. Many people underestimate this habit, but this routine forces you to think about the big glass of water more often during the day. The best method for this diet is to pour a glass of lukewarm water 3 times a day and add a teaspoon of apple vinegar. If you don’t want the taste 3 times a day, you can also just have a glass of water with 2 teaspoons of cider vinegar early before breakfast and in the evening before dinner.

Top 5 advantages of the diet – beautiful skin & slim figure

  1. Better digestion – The pectins contained in vinegar have a positive effect on digestion
  2. Cleaning of the intestines – The vinegar supports the activity of the intestines and the pancreas
  3. Even skin texture – The ph value of the skin is positively influenced by apple vinegar. Through internal as well as external application.
  4. Better respiration – Acidic elements in apple cider vinegar fight bacteria, which are often the cause of poor respiration.
  5. Stronger immune system – The acid contained has an antiviral effect, perfect for preventing colds. It also cleanses the lymph nodes, which can have a positive effect on allergies.

Main questions at a glance

Whoever starts a new diet, or is only interested in it, has many questions. And this is just as well, because after all you change something of what you put into your body and the body is the temple of all energy. For whom the cider vinegar diet comes into question, here are the most frequently asked questions at a glance to get a more accurate picture of the diet.

Which cider vinegar do I need to lose weight?

Cider vinegar is available in every supermarket and drugstore. Different shops have different sub-brands, but the cider vinegar is basically always the same. Thus, those who would like to shop in the organic shop can do so. Otherwise you can also look for a cheaper alternative.

How do I lose weight with apple cider vinegar?

2 times a day 2 teaspoons of cider vinegar helps significantly with weight loss. The vinegar supports the fat burning and thus leads to weight loss. In addition, it reduces cravings, which makes the entire diet more conscious and makes it easier to enjoy the food again.

What does a glass of water with apple vinegar do?

The intake of the cider vinegar can be chosen at will. There is a variety of recipes, some more elaborate and some not. Those who decide for the simple variant simply drink a glass with lukewarm water and some apple cider vinegar in it. Those who have the routine in it can notice many positive effects. On the one hand, weight loss, but also a healthy immune system, a clean gut and an improvement in the appearance of the skin.

How much cider vinegar may one drink?

The optimal dosage is 3 water glasses with one teaspoon each spread over the day. Of course you can also divide the dosage differently.

Cider vinegar diet – videos about experiences & recipe ideas for beginners

On the subject of losing weight with apple cider vinegar, there are countless videos on the Internet that help you find the right balance between diet, exercise and taking the vinegar. Many film themselves as a self-experiment and take one with them on their way while dieting. So if you decide on the cider vinegar diet you will find a lot of content and can motivate yourself with inspiring videos.

Apple cider vinegar shots instead of tequila shots – 30 days test

According to the motto: If you can drink tequila shots, you can also drink healthy shots for your health, the Youtuberin Chris Citalan conducted a self-experiment. For 30 days she followed the cider vinegar diet and drank a shot of cider vinegar every day. In the video she explains how she felt after a few days and which results she could observe after a whole month.

Make your own drinks to lose weight – Perfect for apple vinegar

If you don’t dare to drink cider vinegar pure, or simply don’t want to do so, you can conjure up a multitude of small and simple recipes with this miracle cure. In this video you will find 3 recipe ideas that prove that drinking vinegar can be delicious.

Train on the Main – Fitness studios and sports facilities in Frankfurt

On a city trip, a bit of sport is a must to compensate! Whether fitness studio or sports course, there is something for everyone in Frankfurt. Especially in the centre of the city there are many different fitness studios, which can be easily reached by bus and train. Here you will find various addresses where you can let off steam and escape the hustle and bustle of the big city.

Fitness studios and sports facilities in Frankfurt

Maybe go jogging in the fresh air in a park? Or would you rather do a crunchy workout in the gym? No matter if you want to build up your muscles, sweat a lot during a Zumba workout, or if you prefer to find deep relaxation during a yoga session, FIV has the best addresses for you here. You’re already in Frankfurt, but where do you want to go on your sporting journey?

McFIT gym

Choose your favourite sport from a variety of courses, from ballet to kettleball workout. You’ll also find endurance equipment such as treadmills or steppers and a huge area of muscle building equipment. You can let your accumulated emotions run wild in the boxing room.

Rating: (3.4/5 396 reviews on Google)

FIT STAR – Fitness Studio Frankfurt-City

A little secret tip from us, in the FIT STAR there is a separate Ladies Area, where you can fully concentrate on your training, in order to get started with the casting. In addition, there is the brand new Power Plate vibration training to strengthen the whole body.

Rating 4.2/5 (159 reviews on Google)

ELEMENTS – Fitness and Wellness Eschenheimer Turm

As the name suggests, the ELEMENTS is a real oasis of well-being. The ratings speak for themselves and we at FIV are also convinced that a particularly clean training area is maintained and that after training you can relax well in the sauna or pool area.

Rating 4.4/5 (124 reviews on Google)

View this post on Instagram

2 weeks ago, I decided to try transitioning from crow to one legged crow after seeing @adellbridges IG post, and to my surprise, I managed to do it (1st video). I tried this transition a year ago & failed even though I already could pike up to one legged crow then (2nd video). ▫️ And on a very good day when my core is very warmed up & I’m not too tired (a lot of constraints ?), I managed to do it on my weaker side too ? I only found out a week ago. But so far, only two successful attempts ? Hopefully, they weren’t flukes ???? ▫️ I always find more success & stability in arm-balances & inversions when my core is very warmed up because I have lazy muscles that always go into sleeping mode ? It’s true! My physiotherapist did a test on me before, and I wasn’t surprised by the result at all. Hopefully, my muscles will be more proactive with more practice. . . . . . #bakasana #crowpose #armbalances #yogastrong #yogaprogress #makingshapes #yogahk #hkyoga #瑜伽

A post shared by ᴘʀɪsᴄᴀ (@mochaccinoland) on

Mainhattan Sports KG

If you prefer a more quiet and familiar atmosphere, this is the studio for you. Here, too, the cleanliness and friendliness of the staff are particularly praised.

Rating 4.3/5 (69 reviews on Google)

View this post on Instagram

Fitness Wednesday ?️‍♀️??‍♀️happy hump day friends, I’m sharing with you my favorite leg workout, the best part of this workout is you can do it right at home ? so join me today, for leg day and build yourself strong ?? sexy legs that can do anything! Need support with a workout routine to get you strong and fit, ask me how, send me a message??‍♂️#fitness #gym #fit #workout #motivation #fitnessmotivation #bodybuilding #training #fitfam #health #love #lifestyle #instagood #healthy #gymlife #muscle #follow #like #sport #fitspo #fashion #fitnessmodel #instafit #crossfit #photooftheday #photography #gymmotivation #exercise #fitnessaddict #hcihealthcoach

A post shared by ?Malinda? Mindset Coach (@wellnessrunnergirlms) on

Jogging and swimming in Frankfurt

When you are a model in another city for a casting or a job, you usually have to deal with a lot of people there, everything goes pretty fast and you don’t have much time. For those of you who don’t want to train in an overcrowded gym, we at FIV have selected two places where you can also get active. For example, how about a round of jogging, a few lanes swimming in the swimming pool or just a little yoga on the next meadow?

Nice Shore

The banks of Nizza seem to be the most popular and well-known place for joggers in the centre of Frankfurt.

Rating 4.4/5 (1,845 reviews on Google)

  • Address: Untermainkai, 60329 Frankfurt

Swimming & adventure pool in Frankfurt – indoor swimming pool Höchst

To swim a few lanes, this indoor pool with two large pools is perfect, as the number of visitors is relatively small and it is not an adventure pool for children. There’s also a sauna.

Rating 3.9/5 (266 reviews on Google)

Male Model: How to become a model as a man?

You want to be a model? We are looking for male models with character and charm. Our top priority: changeability. But what are the requirements? It is important to us that our female and male models feel comfortable in their bodies, because a healthy self-confidence is reflected in their charisma. Only those who live the job with joy and conviction can call up a corresponding performance. Self-confidence, reliability and the ability to easily slip into different roles are three important skills to assert yourself in the modeling industry. Our customers pay attention to an expressive face, convincing looks, a good posture and coordination. Our Cocaine Models team takes care of our models with intensive management and prepares them for jobs in a goal-oriented manner.

How do I become a male model? Successful modeling as a man!

Prerequisites as Model and Male Model: Character Strength, Fitness and Courage

Self-confidence, reliability and the ability to easily slip into different roles are three important skills to assert yourself in the modeling industry. Our customers are looking for an expressive face, convincing looks, good posture and coordination. Our Cocaine Models team takes care of our models with intensive management and prepares them for jobs in a goal-oriented manner: From fitting models for designers to fashion shows and photo shoots.

But first of all you have to actively decide for yourself to become a model. Because especially at the beginning it is a lot of work, e.g. building up your model portfolio, which also means that you have to have a lot of patience, because nobody becomes a star overnight.

International male model: Chand visiting Germany

In our new little Model Doku we accompanied Chand three days in Germany. Together with Oliver Rudolph Chand shoots for trueprodigy. The brand sells in over 35 countries! So that the looks in the new lookbook, the shop and the store elements are also right, the Chand label flew in from Stockholm. We accompanied Chand backstage, in the hotel, in the gym but also at breakfast. A little insight for New Faces!

The customer – what are the agencies and designers looking at?

It is particularly important to the designers that their collections are presented by models that give the end consumer that certain “feeling”. A targeted choice of model is therefore decisive for the statistically growing sales figures. This shows how important it is for a model to develop a certain individuality, in short: uniqueness pays off. This ability is innate, but can be additionally trained. We support our female and male models in this way, continue to pursue classic chic and underline their uniqueness.

Men model Sanja in international automobile commercial 2015/16

opel-astra-quantum-jumping-advertisement-sanja-speaker-actor-model

Model: Sanja | to the blog post: Advertising spot for Opel ‘Quantum Leap’ Making Of

werbespot-werbedreh-quantenspung-opel-astra-modelagentur-hubschrauber-backstage-filmkamera

Am Set mit Autos, Helikoptern & Co. | zum Blogbeitrag: Advertising spot for Opel ‘Quantum Leap’ Making Of

The Cocaine Models Concept: Classic AND Unique. We are broadly positioned with our model portfolio. Through our experience in the agency sector, we would like to make the media city of Cologne a German fashion metropolis next to Berlin. Our Booking Management stands for your success. In our model agency we work cross-media and thus achieve a large reach. Thanks to our well-developed railway network, we are quickly available on site for half of Europe. A good basis for a stable future in the Made sector.

What does a man model have to know?

A sympathetic charisma is the be-all and end-all in the model business. A nice smile is also more important for male models than the washboard stomach. Solarium tanned skin is an absolute No Go! A big advantage of male models: They can work longer in the model business than female models. On the other hand, they are paid less than women.

Check list for male models:

  • Changeability: You must also be able to look younger than you actually are. In Germany, male types are more in demand, but “young boys” are particularly successful abroad, especially in France or Italy.
  • Optimum starting age: between 16 and 18 years of age
  • Development ability: You need to develop a sense of styling and your ability to perform properly constantly
  • Under 1,80 male models have hardly a chance, because they are not versatile applicable
  • Sporty physique is good
  • Striking facial features
  • On application photos: type of man must be recognizable, a smile is advantageous

The Model Guru: Lutz Marquardt in an interview about modeling & Personality

In an interview with Lutz Marquardt you can see what a model needs to know! It’s not all about good looks. Emotions, gestures and a changeable personality are the basis for successful models! Interview by Soraya / FIV Magazine.

Become a model – Apply in our agency

Our model agency is looking for female as well as male models. Our model agency exists since 2015 in Cologne. We have many years of agency experience and have our own agency office with a shooting studio in the Mediapark in Cologne. We are not just an ordinary model agency, but we take over the entire administration for our clients, from booking to completion. But that’s not all: With interesting lifestyle and fashion blogs of our models, we offer a great alternative to the classic model agency offer. We work with professional and experienced models, but also promote new talents. Our selection of New Faces is large and constantly growing. We have a large offer for our customers for their next catwalk or future campaigns, our team finds the optimal staffing.

Modeling – How to apply

If you are interested in the fashion industry and like to move in front of the camera, these are two good prerequisites for a model application with us. Experience in the model area is an advantage, but not a must. You should also meet these criteria to start a successful modeling career with Cocaine Models:

  • Minimum size: female: 174 cm, male: 184 cm
  • Figure: Slim, athletic, long legs
  • Face: symmetrical, higher cheekbones, nice profile

Model application for men

Application with Polaroid images: One portrait photo (face) and one full body photo.

On the Polaroids you should be seen in a natural look: Natural light, no make-up, plain clothes. As soon as we have checked your application and find you interesting, we will get in touch with you by e-mail or telephone. We invite you to a short introduction in our agency.

The interview in the agency

Please think in advance about your experience, your goals with us, mobility, availability times and hobbies & skills. In our agency we take your measurements again personally and do a small test shooting. For this, you should appear clean, that is, in plain, body-hugging clothes, a white T-shirt, black trousers, skin-colored underwear. The female model applicants should also not forget bikinis and high heels. Besides female models we are also always looking for male models. Read more here: Model Application.

Measurements for male models

All the important data for men who want to be models:

Size XS S M L XL XXL XXXL XXXXL
IT 44 46 48 50 52 54 56 58
UK 34 36 38 40 42 44 46 48
US 34 36 38 40 42 44 46 48
Chest 90cm 94cm 98cm 102cm 106cm 110cm 114cm 118cm
35.5″ 37″ 38.5″ 40.25″ 41.75″ 43.25″ 44.75″ 45.5″
Low Waist 78.5cm 82.5cm 86.5cm 90.5cm 94.5cm 98.5cm 102.5cm 106.5cm
31″ 32.5″ 34″ 35.5″ 37.25″ 38.75″ 40.25″ 42″
Hip 91cm 95cm 99cm 103cm 107cm 111cm 115cm 119cm
35.75″ 37.5″ 39″ 40.5″ 42.25″ 43.75″ 45.25″ 46.75″
Overarm 82.5cm 84cm 85.5cm 87cm 110cm 89cm 90cm 91cm
32.5″ 33″ 33.5″ 34.25″ 34.5″ 35″ 35.5″ 35.75″

Source: Belstaff

If you meet these criteria, nothing stands in the way of a successful modeling career.

You can start a career as a male model in our Cocaine Models agency in Cologne. We are looking for types with different facets, male and muscular types as well as slim, young men. Our team not only works throughout Germany, but also internationally. We are looking forward to your application as a male model. You got your agency appointment? Read here all about your first Agency Casting.

Don't miss any interview, job or making of. Follow us now on YOUTUBE: Cocaine Models
Recommendation! Looking for a luxury property? New York, Los Angeles, Miami - Take a look at Lukinski Luxury Realtor

Become a model: Step by step

  1. Modeling: Reality vs dream in New York, Paris and worldwide
  2. Requirements of modeling: Height, age and measurement
  3. Male Model: How to become a model as a man?
  4. Competition and criticism: Understand photographers and clients as a model
  5. Become a model! Professionalism, good notes and self-confidence
  6. Application basics: Agencies, scouts and a checkliste
  7. Take your own measurements for agencies, castings and jobs
  8. Casting types for modeling jobs

Model Agency Sport

Model agency sport – As a model sport and movement are often in the foreground! Fitness and defined bodies play an important role in many areas for both women and men. Not only as a classical fitness model, but also for fashion jobs, or in order to be able to mediate a sporty and healthy life in a commercial for a new Smartphone, it needs this also . Sport should play an important role in the everyday life of a model anyway.

Tip! Do you already know our new Commercial Agency for Faces? Now on: STIL Models

Body posture and radiation of sport model

When customers book models for sports photography, it is usually a matter of a very good posture or a very good body feeling. It doesn’t matter whether it’s actually a sports production, e.g. a photo shoot for a tennis racket, or a commercial in which a men’s model starts running as a businessman. Movements must look authentic. But there is much more to sport than fitness. Even models who often dance have a very delicate posture and can advertise products differently than models who have less experience in maintaining body tension and are therefore less trained and practiced.

Caution! Too much training can harm your career

If you want to assert yourself as a sport and fitness model, you have to stop at a certain point. Because the wider you get, the more muscle you absorb, the more jobs are out of the question for you. Ideally, as a sports model you should always work on the definition of your body. The more you stay in the average spectrum of athletes, the wider the range for you to get jobs. But what jobs can you do as a sports model?

Sport model wanted for shootings and events

As a sports model, there are usually two large areas in which you can work.

Photo and video production for sports and fitness

The first section is about photo shoots. The more experience you gain, the more you will be booked for advertising films. This means the classic work of a model in front of the camera. Here you work alone with the product, e.g. for a lookbook shooting. On another day you might work with many different products for an online shop shooting. That’s why as a sport and fitness model you need more than just muscle power.

The charisma in particular plays an important role in the end!

Do you get a follow-up booking from your customers, or were you too moody and boring on the set? Too boring in the context of models means that you didn’t have enough energy. All in all, this means that you don’t have enough positive charisma and your facial expressions in the photos don’t convey what the customer would like. If every photo looks the same at the end, nobody will be satisfied. That’s why mimic and emotion belong to the work of a sport and fitness model. In particular the positive charisma and the energy ensure that customers find you sympathetic and that the cooperation is immediately more pleasant.

When shooting photos for online shops, no matter whether it’s about dietary supplements or sports fashion, the following points are important for you:

  • Sports, defined figure
  • Positive aura on the shooting set and in front of customers
  • Mimic for varied results

The better you get, the more often a model agency will suggest you for video production. As you may have seen at photo shoots, such productions can be very demanding. For you it depends on many different things, you are the person of the day who has to convince the customer of the product. Most of it depends on you! The better you get, the more demanding your jobs will be.

Commercials and films for sports models

Anyone who presents himself well, masters emotions and facial expressions, has a healthy dose of self-confidence and can also speak will sooner or later make it into commercials and video films. From a YouTube tutorial for a sports manufacturer, or dietary supplements, to fashion and beauty products, to commercials. Perhaps not necessarily for a sports manufacturer, but rather for a new smartphone, or an automobile manufacturer with advertising photographer! Commercials are, so to speak, the top class for models. Not only are they the most sophisticated, they are also the place where you as a model can earn the most money. There is usually not only a budget for the production itself, but also for the rights of use on the different countries and continents.

Sport models in advertising

Even as a “normal model” you will often come into contact with sports or fitness units. When the scene is repeated 20 or 30 times, it’s real work! As you can see here in the new FOREO LUNA (Beauty) commercial with Karen and Korlan:

Events and fitness fairs

In addition to the work on the photo shooting set, for sports and fitness models the work on live events and Fitness fairs is a must. Here new products, innovative inventions or sports equipment are presented and new features added. Whether it’s modern technology, e.g. touch displays, or the fun of sports equipment, every company needs attractive, environmentally friendly models and new products.

At fitness fairs and live events, as well as photo shootings, your presence as a model is just as important. Do you have enough positive charisma? Can you convince the customer, but also the audience, of a product? Can you get them excited about something? Accordingly, a model’s job has a lot to do with communication and of course soft skills, so that you can present yourself positively in smaller conversations and by being present alone. This image transfer from the young model to the new product makes it more attractive for the audience to deal with it.

In addition to the presentation of new products, but also new methods and technologies, many live events are also about the presentation of sports fashion. Unlike a high fashion show, or the classic prêt-à-porter fashion show, sports and fitness models are all about energy! Accordingly, the fashion show is not minimalistic, the models dance, show choreographer, or even sports exercises. Besides, not all models are the same, as you might know from fashion shows in Paris, or Milan, at sport and fitness models also characters are in demand.

Nutrition and role models

As you can see, image transfer is especially important with sports and fitness models, because they embody a healthy lifestyle, exercise a lot and eat a balanced diet. That’s why sports models not only stand for good looks, but also for lifestyle and quality. As a sports model, you are a role model for many.

Fitness model over 50

Demography in many parts of the world tends to make the population older and older. That’s why sports and fitness models over 50 years old are becoming more and more popular! Whether it’s about healthy living or vitality in old age, they represent a whole new population group. Even at the age of 50 you still have big plans, travel the world, maybe start another career… Many paths are still open to you today, even at an advanced age. That’s why models over 50 are becoming more and more present in advertising. Also the sports and fitness industry reacts to the trend and increasingly relies on models with 40 years, 50 years, but also 60 and 70 years. Great times, especially for best ager models.

Tips: Healthy diet and weight loss

Here you can find more articles about this topic!

Model agency for sports and fitness

Are you looking for a good model agency for sports or fitness? Then apply now at Cocaine Models! With our network and our customer pool we reach a large part of the international Sport & Sport fashion customers. We work for renowned brands, from instagram shoots for shoes to online shops, but also fashion shows and fittings for new fashion collections. You can find all information about the model application in our main menu! Send us some information about you, your body size, some dates and of course two photos. Important is, we don’t need professional pictures of you, if you don’t have any experience as a model yet. Make us two good photos, a portrait and a full body photo in daylight with your mobile phone. Then send everything in your model application to our model agency and with a little luck our model scout will get back to you after a short time.

New! Our Commercial Agency for Advertising & Faces: STIL Models

Berlin Shooting with Eugen Mai: Sporty Streetwear

Such a cool Photoshooting in Berlin with our new faces Anne, Johanna und Marvin! Eugen Mai shot our models on a trashy skater track in cool street wear!  Read more

Healthy Diet: Right Lifestyle & Exercise

We all know that our diet plays a decisive role in a healthy life. Those who do not eat a healthy diet are exposed to many dangers. Some people can see their unhealthy diet in the form of overweight or bad skin. But even those who can enjoy a slim figure and beautiful skin damage their bodies with an unhealthy diet without seeing it directly. This is actually even more dangerous, as these people see no reason to change their diet. But also without obvious characteristics: Those who eat a healthy diet are less often ill and generally have a longer life expectancy. One important reason why you should try to optimize your diet. Before a change in diet, however, the question should first be clarified. What is a “healthy diet” anyway? And is there a golden way or different possibilities?

Right nutrition – How to eat healthy as a model on jobs

What does “healthy eating” mean? – Correct ingredients and metabolism

A healthy diet is a diet tailored to the body. This should give the body all the important ingredients that a healthy body needs. This nutrition can be designed individually for each person. Each person has a different body and with time you learn what is particularly good for your own body. However, there are a few principles that can help you to change your diet positively and get to know your body better. Of course you should not forbid yourself to knit all sugar- or fat-containing treats in the long run. The recipe for success is: enjoy in moderation! So if you integrate “healthy eating” into your daily life every day, you are welcome to sin once in a while at the weekend. This not only stimulates the metabolism, but also protects you from unpredictable ravenous attacks and makes you happy in the end. Who wants to do without nachos in the cinema, an ice-cream sundae in summer or pasta or pizza for the Italian? Delicious food is a pleasure. And this pleasure also contributes to our quality of life. But you should be clear about one thing from the start: Healthy and low-calorie food must be no less pleasurable than “unhealthy” and high-calorie food. Learn to creatively dice and enjoy healthy food! Here are a few basic tips for a healthy diet over the long term.

  1. Eat of course – the freshness of the food is important!

The magic word for a natural, healthy diet is: freshness! This means fresh fruit, fresh vegetables, fresh meat, fresh fish and fresh eggs. Note that you eat more vegetables than fruit throughout the day because fruit contains fructose. The organic products from the supermarket are really recommendable here. They are slightly more expensive, but generally offer the best taste for fruit and vegetables. You should also differentiate between meat. Try to eat lean meat such as chicken, turkey or beef. If possible from the meat counter in the supermarket or directly from the butcher. You can consume eggs in larger quantities than previously assumed. For example, eating 3 eggs a day does not increase your cholesterol level. Proteins and vitamins are very important for your body, which you absorb through protein, meat, fish, fruit and vegetables. Important: When shopping, make sure that you do not put any processed items in the shopping cart (no finished products). Self preparation and cooking is the key to success.

  1. Low carbohydrate diet? Eating (often hated) carbohydrates!

All kinds of women’s magazines keep saying: Do without carbohydrates, do not eat flour and do not eat wheat! This is wrong. For a healthy and balanced diet (also for losing weight and especially when exercising) you should not do without carbohydrates completely. Carbohydrates give you the important energy for the day. Here, too, the magic formula: Enjoy in moderation! At a meal (morning/ noon!) you can have a small portion of carbohydrates as a side dish, in the form of noodles, potatoes, rice or bread. Recommended are about 1 slice/ 60 grams (shredded or pasta in its raw state), approx. 2 – 3 hands full. Important: In the evening you should really do without these carbohydrates and instead consume more protein.

Another tip: wholemeal flour keeps you fuller for longer and contains more fibre, which stimulates your metabolism and digestion. At least with bread you should eat wholemeal products or products with an increased proportion of wholemeal. (Wholemeal toast is not considered a wholemeal product in this sense and does not keep you full for long.) You can also buy wholemeal or natural rice or wholemeal noodles in any supermarket. But when it comes to calorie intake, you can eat light pasta, light rice or potatoes without a guilty conscience. To support your metabolism, you can have a carbohydrate-free day once a week and instead consume more protein.

  1. Use healthy fats for ideal weight

Fat – a product which chronic dieters declare to be the enemy. But that is totally wrong! It only depends on the type of fat. There are saturated and unsaturated fats. Make sure you gain as many unsaturated fatty acids as possible. You should also replace animal fats with vegetable fats if possible. Fats are not only important for the right taste, they also provide us with important nutrients. They are important for absorbing so-called fat-soluble vitamins (A, D, E, K). We can only think if we take in sufficiently important nutrients. Particularly good: olive or sunflower oil, but only cold, e.g. for salads. For cooking you should use e.g. rapeseed oil or coconut oil, these can be heated without hesitation.

  1. Cooking at home or eating in a restaurant?

What does cooking at home mean? Quite simply: Full control! Be it the quality or the simple taste. You know exactly what is contained in your dishes and you can also check the quality and taste of the food beforehand. No hidden sugar (often referred to differently when describing the ingredients on the back of the products, such as dextrose, glucose or fructose) and no chemical additives.

But don’t worry: You don’t have to cancel invitations to the restaurant! Because you can also eat healthy in the restaurant. Salads and vegetables are always the right choice. Once you have checked the quality of the restaurant, for example on the Internet through experience reports and reviews, you can order meat or fish without a guilty conscience. A recommendation: Choose a small restaurant with seasonal cuisine. And if you have to wait 10 minutes longer for your meal, so much the better, because then you can be sure: The food was freshly prepared.

  1. Slimming made easy: water march!

Water is the true secret formula for a healthy and slim body! Water prevents headaches or circulation problems and also helps against excessive hunger. We often confuse the need for water, our thirst, with hunger and try to quench it with unnecessary snacks. In general, you should drink at least 2 litres of water a day. Of course, if you do sports more.

  1. Limo, Cola & Co. – the absolute No-Go’s

Sugary soft drinks are the enemy of a healthy diet and optimal figure. Lemonade, Coke & Co. are the best friend of your belly fat. You better get out of this bad habit forever! (Yes, even if it sounds hard.) Because with these high-calorie drinks you take in unnecessarily many calories and the ingredients are not natural and unhealthy. You’d better save those calories for a tasty main meal.

Light drinks are no alternative either, because the sweeteners do more harm to your body than it appears to do. Light drinks stand for little to no carbohydrates. So far so good. But what many do not know, the sweeteners increase your insulin level. This makes you hungry or hungry and your next food is immediately converted into fat. So you better say goodbye to this unhealthy beverage variant. If you don’t want to do without the sweet calorie bombs completely, then really only in moderation, as an exception on weekends. Alcohol should also be an exception on weekends, i.e. no beer after work and no glass of wine with dinner. (At least not regularly.)

You should also be careful with fruit juices, as they contain a lot of fructose. Nevertheless, these juices are healthy, natural and rich in vitamins, so no No-Go, but at most enjoy one glass a day. (Instead of fruit, not extra.)

    1. Calories count? Get to know and love the pleasure!

Try to enjoy your food in peace! This means: take time for your meal and eat slowly. The more you chew a bite, the faster you can digest the food you eat. And you will quickly notice the difference in taste: If you let your food “melt in your mouth”, then the taste can fully unfold and you really perceive it. An additional possibility to mutate into an absolute gourmet. And don’t let TV, smartphone or tablet distract you during your meal. Concentrate on your food, look at it while you enjoy it. This way your brain remembers your food intake and you feel less hungry during the day, your stomach will start growling again late and thus you generally eat less.

A tip: Food is a culture that people enjoy most in the company of friends. Meet your friends for dinner at home, cook together, set the table (creates a cosy atmosphere) and celebrate the meal together. Eating together means shared enjoyment and that makes you happy.

Movement & Sports: Important for the feel-good factor & health

Everyday exercise and regular exercise are important to keep the body and mind fit. Especially in everyday working life, an appropriate exercise can provide a good balance. No time is no excuse! Just use your bike instead of driving or get off the train two stops before your destination and walk the rest. Avoid elevators, take the stairs, or carry your groceries home with your arms bent and your back straight. All this supports your muscles and your fitness and can be easily integrated into everyday life.
Furthermore, if possible, you should exercise two to three times a week and “get out of breath”. Half an hour of jogging in the park, yoga at home according to instructions (e.g. with a YouTube video or DVD), or one hour of strength and endurance training in the gym can tighten your body and improve your health in the long run. In the foreseeable future you will look more radiant and do your body something good. By old age at the latest, he’ll thank you.

A healthy lifestyle in the long term

Be it nutrition or your fitness: Set realistic goals and act in small steps, so you will feel a success after a short time! This is very important for your motivation. If you set your goals too high too quickly, frustration will soon arise. Your body can’t change overnight and that’s not the goal. Your goal is: A HEALTHY LONG-TERM Lifestyle! Start small and grow steadily. Your body is your house. You can’t get out of this one or exchange it. Therefore treat him lovingly and take care of him, this will also inspire your spirit.