1 Kitchen rule

Do five deep squats every time before you go into the kitchen. That's quite a lot of repetitions over the course of the day. Hello, bubble butt!

2 Homemade raspberry ice cream

Extra light and really tasty: mix 250 g frozen raspberries with 1 tbsp vanilla sugar, 2 tbsp lemon juice and blend briefly with 250 g cold low-fat yoghurt until creamy. Done! A quick ice cream treat with just 25 kcal per scoop.

3 Lightning dinners

If you're feeling peckish after work and need a quick meal, fry 2 fried eggs in 1 teaspoon of oil and heat up a portion of frozen spinach leaves. Finish with 1 tbsp sour cream and nutmeg. Ready in 7 minutes and only 305 calories.

4 Tummy tightener

Fat deposits don't like the cold. Rub an ice cube over your stomach in a circular motion for 1 minute to strengthen the connective tissue.

5 Close your eyes

German psychologists at the University of Constance found that test subjects with their eyes closed ate 10 percent less ice cream and had less appetite than the comparison group, as well as estimating the amount consumed to be 88 percent greater than it actually was.

So healthy: bitter substances

A major new study shows that you can lose 3.5 kilos in six weeks just by eating a diet rich in bitter substances - without dieting. This is because the bitter taste acts as an appetite suppressant and aids digestion.

• 6 Artichoke: The extract from the leaves of the artichoke is an old and proven remedy.
• 7 Chicory: Most of the bitter substances are found in the root end of the stalk.
• 8 Radicchio: The red chicory also scores points with its healthy polyphenols.
• 9 Camomile: A tea made from fresh flowers is good for digestion.
• 10 Grapefruit: Just 1/2 a grapefruit a day maximizes your dietary success.
• 11 Rocket: The aromatic rocket should be on your plate more often.
• 12 Brussels sprouts: Sure, they are a winter vegetable, but in frozen mixtures with Brussels sprouts you can also use their slimming powers in summer.
• 13 Dandelion: The young leaves taste great in salads and are a top source of bitter substances that strengthen connective tissue, among other things.
• 14 Endives: The substance intybin is responsible for the pleasantly bitter taste. Endives can be eaten raw or steamed.
• 15 Herbs: Chervil, thyme and marjoram in particular contain slimming bitter substances.

16 Figure favorite melon

90 percent water, only around 30 kcal per 100 g and lots of figure-friendly organic substances make watermelon the perfect summer fruit. As a quick slimming trick for in-between meals, replace your lunch with a large portion of watermelon from time to time. Conjures away 1 pound in no time.

17 Early morning exercise

Immediately after getting up on an empty stomach, 2 minutes of jumping rope immediately stimulates fat loss without much effort and promotes fitness.

18 Avocado

The trendy fruit is used with garlic and lemon as a barbecue dip and replaces butter on bread. Because of its healthy fats, it is like a fitness food.

19 Sour makes you slim

Citric acid prevents excess carbohydrates from being quickly converted into fat and stored. Therefore, drizzle freshly squeezed lemon juice on meat dishes, fish and salads, or drink a glass of water with fresh lemon juice with your meal. The vitamin C also acts as a fat burner.

20 Go for red

Life without pasta? Impossible! You can still save calories by choosing red tomato-based sauces over light sauces and pestos.

21 Take a breather

Pay attention to your breathing, especially after eating. The deeper you breathe into your stomach, the more energy is released there. The food is digested better and the metabolism is stimulated.

22 An appetizer please

Logically, a full stomach can hold less. So treat yourself to a raw vegetable salad with a little vinaigrette before every meal. The vinaigrette will fill your stomach with fewer calories and you will automatically eat more easily.

23 Cut down on sugar

Lemonades, juices and other sweetened soft drinks are the biggest calorie trap in summer. Be aware of the following: every gram of sugar you don't drink saves 4 kcal.

24 Anticipation

If the ice cream during the break or the sumptuous barbecue becomes a habit, you will gain weight and lose the feeling for that very special treat. The anticipation of an exception, on the other hand, makes you happy.

At the all-you-can-eat buffet

• 25 Plate tip: Holidays can quickly become a calorie trap. Always take a small plate, you can fit less on it and you will fill up faster.
• 26 Vegetable rule: Fill half the plate with raw vegetables, salad or vegetables every time you go to the buffet. Eat up before you have seconds.
• 27 Long distances: Choose a seat that is as far away from the buffet as possible, then automatically think twice about each course.

28 Pace, pace

Get into the habit of walking at a brisk pace, even if you are not in a hurry. This burns about 100 kcal more per hour than a slow stroll. Extra tip: skipping a step when climbing stairs exercises your bottom and legs.

29 Take a cold shower

In summer, a cold shower on a hot day is good for the soul - and for your figure. End every hot shower with a cold shower. This stimulates the circulation and immediately increases energy consumption for a while.

30 The better broth

It is better to use vegetable broth instead of meat broth for cooking, as meat broth has an acidifying effect and is therefore a weight loss inhibitor.

31 Create a balance

Alcohol is a real fattening agent and causes belly fat. Every glass should be followed by a glass of water. This will help.

32 Mate burns fat

To make a fat-busting drink, boil 200 ml of mate tea, add 1 piece of ginger and leave to cool. Add 2 tablespoons of lime juice.

33 Pledge trick

To help you keep your good intentions, e.g. to exercise 3 times a week, give a friend a deposit. You will only get it back when you have kept to it for two weeks.

34 Beware of late nights

You probably know that sleep is important for losing weight. A study by the famous Mayo Clinic (USA) shows that people who sleep 80 minutes less than usual eat 600 kcal more the next day.

35 Soft butter

Small trick, big effect. If you only use soft butter on bread, you will consume significantly less and save around 4 g of fat and 40 kcal per slice.

36 Well dressed

Nasty but effective: wear tight trousers or a tight-fitting dress to a restaurant. This will remind you not to go too far overboard.

37 Noise makes you fat

The Karolinska Institute in Stockholm has discovered that the louder the environment in which someone lives, the larger their waist circumference is on average. The body perceives constant noise as stress and releases the hunger hormone cortisol. What can you do? Close the windows and listen to quiet music through headphones.

38 Purple mood

Fresh figs contain fiber and the enzyme ficin, which aids digestion and helps build muscle. Mix figs into your muesli first thing in the morning.

39 Hooks

Crossing the street before you walk past the bakery or the new fast food outlet can save you from the irresistible power of smells and thus from many empty calories. In sales, enticing fragrances are deliberately used to tempt us to grab something.

40 Onions

The sulphur compound allicin in onions drains and stimulates digestion. The slimming substance is also found in spring onions and garlic.

41 Paying cash

Consumer researchers know: When we pay with a debit card, we buy more unwisely. This also applies to grocery shopping. So cash is better.

Burn calories with sport

Need a little motivation? This is how many calories a woman burns on average in 30 minutes:

• 42 Aqua fitness - 258 kcal
• 43 Badminton - 188 kcal
• 44 Breaststroke - 325 kcal
• 45 Football - 268 kcal
• 46 Jogging - 340 kcal
• 47 Canoeing - 305 kcal
• 48 Cycling - 325 kcal
• 49 Walking - 146 kcal
• 50 Hiking - 205 kcal
• 51 Yoga - 120 kcal

52 Celebrating food

A nicely decorated plate, fresh ingredients that you really like and good crockery: conscious eating starts with yourself. Every calorie you consume during the day should be good for you.

53 Coriander green

The essential oils from fresh coriander are an excellent digestive aid that stimulates gastric activity and supports the detoxification organs kidneys and liver as well as the circulatory system.

55 Magnesium

This mineral is important for fat metabolism. If it is missing, glucose is not released into the cells and is converted into fat. Found in pumpkin seeds, dark chocolate and wholegrains.

56 Well grilled

Prawn skewers (73 kcal/100 g), turkey breast (100 kcal/100 g) and chicken fillet (102 kcal/100 g) are best served on the grill instead of chicken wings (190 kcal/100 g), spare ribs (230 kcal/100 g) and sausages (260 kcal/100 g).

57 Sugar out

The nuts in trail mix make a valuable contribution to your diet in moderation, but the raisins are pure sugar bombs. Buy mixes without.

58 Apple cider vinegar trick

Grandma's slimming miracle for good digestion has proven its worth: 1 glass of water with 2 tablespoons of apple cider vinegar before a carbohydrate-rich meal reduces calorie intake.

Top 11 protein snacks

If you're going to have snacks, then choose ones that barely upset your insulin levels. These protein bombs with around 100 kcal each stop cravings:

• 59 Roasted chickpeas - 30 g/6 g protein
• 60 Hard-boiled egg - 1 piece/8 g protein
• 61 Buttermilk - 250 ml/10 g protein
• 62Soy drink, unsweetened- 250 ml/10 g protein
• 63 Cottage cheese - 125 g/15 g protein
• 64Skyr, natural - 150 g/17 g protein
• 65 Low-fat quark - 150 g/18 g protein
• 66 Dried meat - 50 g/18 g protein
• 67 Sliced poultry - 100 g/20 g protein
• 68 Harz cheese - 75 g/23 g protein
• 69Tuna, in brine - 100 g/23 g protein

70 Pear snack

In addition to fiber and vitamins, these fruits also provide the dehydrating nutrient potassium. They are therefore an ideal dessert with only around 100 kcal per piece.

71 Good timing

If you want to eat something sweet, treat yourself to a dessert immediately after a meal. This will prevent you from craving chocolate and reduce your insulin levels.

72 Stop smelling

The greatest discipline is powerless when it smells delicious like pizza or cake. Sniffing mint oil, fresh mint or chewing mint gum helps to distract you.

73 Great calves

You can do these exercises anywhere, even in the office: raise and lower your heels several times under the table. Makes for beautifully slim summer calves.

All-round wonder rosemary

• 74 As a spice in food, the tannins and bitter substances in rosemary stimulate circulation and blood flow, thus increasing energy consumption.
• 75 Active organic substances also stimulate fat utilization.
• 76 As a tea: For a slimming tea, boil 1 teaspoon of rosemary needles with 250 ml of cold water, strain and drink lukewarm. Stops cravings.
• 77 Essential oils provide the aroma and stimulate digestion.
• 78 In the bath: A rosemary bath is an SOS metabolic boost: Boil 50 g rosemary in 1 liter of water. Leave to infuse for 30 minutes, add to 1 full bath. Relax for 15 minutes. The bath has a stimulating effect.

79 Tomato juice

Researchers at the University of Toko discovered that the basal metabolic rate of women over 40 increases by 100 kcal if they drink 200 ml of tomato juice a day before breakfast and dinner.

80 Cut down on fast food

Never order the cheap menu at fast food outlets. It contains more than you need. And if the fries are already there ... Order the salad instead. And: burgers without the nutrient-free bun.

81 Cool trend

Cold brewed coffee is the coffee trend of the summer - and really figure-friendly. Instead of sweet iced coffee, we enjoy the mild cold brew with ice cubes and milk. Saves 300 kcal.

82 Best side dish

Another barbecue tip: the perfect side dish is coleslaw, which has only 70 kcal, 3 g fat and is great for healthy intestinal flora. Also good: gherkins, tomato salad.

83 Mushrooms without oil

Fresh mushrooms are low in calories and high in protein, but when fried in oil, they soak up a lot of excess fat. Therefore, use oil sparingly.

84 Slimming scrub

Stimulate blood circulation and fat burning with this beauty scrub: mix 2 tbsp coffee with 1 tbsp salt and a little yogurt or coconut oil. Rub vigorously on your stomach, bottom and thighs.

85 Breaking routines

Unhealthy habits add a few kilos of extra weight over the year: 1 glass of cola (0.3 l) with lunch, for example, adds 57,000 kcal or over 8 kilos of weight, 1 glass of red wine every evening adds 8.7 kilos.

86 Never without

In summer, a water bottle is your best friend, because too often hunger is simply mistaken for thirst. A small bottle fits in every handbag. Remember to take a big sip every 30 minutes.

87 Delicate green

Fat burner from the windowsill: grow your own cress and sprinkle some of the nutrient-rich slimming agents on salads, cheese sandwiches, quark, etc. Cress stimulates the breakdown of fat and has a filling effect.

88 Team work

Ask around the office who else would like a healthier lunch break. Together you will find it easier to achieve your goals every day.

89 Diet food

Radishes are a natural super-fat burner. The body needs their vitamin C and iron for an active fat metabolism. Mustard oils stimulate digestion.

90 Eat tactically

Always eat your plate completely empty. It's in our heads, but it's long outdated. Eat what you like best first, then it's easier to leave leftovers when you're full.

91 25 seconds

A study by Rush University Chicago shows that we need 25 seconds in front of a snack machine to decide on a healthy alternative. So count to 25 slowly and only then decide.

92 Fat burner lassi

Peach provides organic substances such as potassium, B vitamins and vitamin C, which stimulate digestion and metabolism. Ideal after sport or as breakfast: puree 2 ripe peaches with 200 g yogurt and 2-3 tbsp water. Calcium and protein from the yoghurt promote fat burning.

93 Light burgers ...

Instead of fatty mince. Prepare burger patties from tartare - with quark, grated carrot and onion. Season and shape into flat patties.

94 Clean out the fridge

Remove fattening foods and replace them with fat burners: Replace fruit yogurt with low-fat quark and fruit, fatty sausage with ham and turkey breast, ready-made salad dressings with vinegar and oil, frozen pizza with frozen fish and vegetables ... you're sure to find what you're looking for.

95 Balancing the account

Think of your diet like a bank account. To keep it balanced, for example, follow an invitation to eat carbohydrate- and fat-rich pasta with a light, protein-rich meal or a vegetable day. Definitely works better than a now-it's-everything-else attitude.

96 Magic exercise

"Burpees" effectively train the whole body in a short time. Can you manage 4 minutes? Here's how it works: From a standing position, squat down and jump backwards into a push-up position. Do 1 push-up and jump back into a squat position. Now do a stretch jump with a lot of strength. Immediately squat down again.

97 Use the app nutrient helper

Your smartphone is your most useful ally when it comes to sticking to your figure goals every day. There are now countless fitness trackers and calorie counters. You have to try out which one suits you best. Try out the free apps Yazio, Lifesum or Fatsecret, for example.

98 Carb-canceling

Give up dinner? That doesn't have to be the case. Just avoid carbohydrates in the evening, i.e. no bread, rice, pasta, fruit, sweets and soft drinks etc. after 4 pm.

99 SOS day

Our cells love vegetable soups because they are rich in valuable, readily available nutrients that help to break down fat deposits. A soup day instantly makes 1 kilo disappear: dice 1.2 kg of vegetables (e.g. carrots, cauliflower, green beans, celery, kohlrabi) and cook in plenty of vegetable stock. Season with fresh herbs.

100 morsel policy

Astonishing: our brain does not subconsciously register the size and weight of a portion, but above all the number of bites. Psychologists have found that many forkfuls of small bites fill you up faster than a few large, sumptuous bites.

You might also be interested in this:
Losing weight with food combining: a review of the popular diet
Quick diet: 20 ways to lose five kilos in no time
Lose weight healthily: Tips for the perfect dream figure
The soup diet: lose a kilo a day!
Eat healthy and lose weight: 15 diet mistakes you should know about
Losing weight after 40: the low-fat diet plan