It's the same old story every year. Detox treatments, diets, and powders are advertised in pharmacies, drugstores, on social media, in magazines, and even on television.
But how about something new? Something that's sustainable and will get you fit not just for the next four weeks, but for the entire year?
I'd love to help you bring a little more consistency and balance to your diet. Here are 5 simple, actionable, yet highly effective tips to help you turn things around in 2020.


1. Drink enough
It's the same old story over and over again, and yet so many fail at one of the most important points. I recommend 2 liters of water or unsweetened tea per day. Sugary drinks, in particular, contain a lot of sugar and calories and can quickly lead to stomach cramps. Low-calorie drinks, on the other hand, can suppress your appetite, as thirst is often confused with hunger. Be careful, milk and coffee drinks are also sometimes greatly underestimated.
In addition, sufficient water consumption slows down our aging and helps our skin stay elastic.

2. Fiber
Fiber is a filler. It's abundant in fruits, vegetables, seeds, and whole grain products and helps us stay full for longer. It also has a positive effect on our digestion. Here, too, it's important to drink enough to help your digestion get going.

3. No need to give up carbohydrates
Carbohydrates are our primary source of energy. They keep our brains working at full speed and our muscles working fast. Many crash diets eliminate or drastically reduce carbohydrates. This is primarily because it makes it relatively easy to save calories. Unfortunately, this can lead to various symptoms such as fatigue, lack of energy, difficulty concentrating, and digestive problems, which make the diet very difficult. We also become moody and less resilient.
Therefore, anyone who wants to perform well should definitely not avoid carbohydrates. It's important to make good, sensible choices. Unprocessed and whole-grain options are preferable, such as potatoes, rice, and oatmeal.


4. Proteins for satiety
One of the most important functions of proteins is the construction of new cells, such as muscle, skin, and nerve cells. A lack of protein can lead to significant metabolic disorders.
Protein also keeps us full for longer. Recommended sources include low-fat curd cheese, yogurt, cottage cheese, cheese, yogurt, legumes, fish, meat, etc.

5. Calories are crucial
No matter what diet you've ever followed, the goal was to reduce calorie intake. So whether you cut out carbohydrates or fats, only eat pineapple, or replace your food with shakes, it doesn't matter. So why not aim for a balanced diet and pay attention to your calorie intake? It would make our everyday lives a lot easier. There are various calculators online to determine your daily needs. However, I would never go below 1800 kcal a day, as otherwise there's no guarantee that your metabolism won't be damaged. Our hectic daily lives also put a lot more strain on us than we sometimes realize, and that's when our bodies need even more energy.