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Keeping up motivation

How to keep up the motivation

Most people know the feeling of being motivated to start a lifestyle change. Then suddenly the motivation disappears and the project seems unmanageable. It is the wrong time. You are stressed. You have a thousand other things you need to attend to, so this will have to wait. You accidentally ate something yesterday, which you had otherwise agreed with yourself that you should not – and now it feels like everything is ruined.

There may be several reasons why we suddenly give up. One reason may also be that we set too high expectations for our own ability. When our goals become too obscure and seem too far away, we may lose the belief that we can complete the project. Therefore, realistic goals are important. Giving yourself a reward when you reach a partial goal can be a great help. For example, a reward can be in the form of a manicure or giving yourself a new clothe-item – or training pants. But be aware! If you are in a weight loss cause, you may have a tendency to reward yourself with food. If you recognize this, have a focus on not rewarding yourself with the habit you are working to change!

In order for the weight loss project to be successful, one must necessarily change some habits. When you change habits, you change something that otherwise fitted into your life. Leaving one’s comfort zone is rarely easy, but in many cases, it is necessary to reach your goal.

Sometimes it can be an advantage if the project is carried out together with somebody else. You can talk together about the process, the ups, and the downs, and motivate each other on difficult days. If you don’t know anybody who is willing to change their habits like you are, you can team up with a good friend who you trust, and arrange for you to meet once a week, to measure your goals. It can help to feel “accountable” toward someone. Seeking professional help can also be an advantage – for example, if you are going to be physically active, it may be an advantage for you to consult with, for example, a physical therapist or a personal trainer. Ally with someone who can help maintain your motivation and get back on track if you have lost motivation – and remind yourself why you want to achieve your goal.

Top 10 keys to motivation

1. Own your successes!

Be aware and take ownership of what you have already achieved. A good day will never return badly.

2. Involve family and friends

Tell your loved ones about your weight loss plans. Also, tell them when you have achieved one of your sub-goals. It greatly helps the motivation to have others cheering you on.

3. Kill the negative thoughts!

You can do this! Be positive and do not drown yourself in negative thoughts about how you may not succeed. Of course, you will! Decide, commit and brag about your results!

4. Set realistic goals and sub-goals and reward yourself when you reach them.

Take one day at a time, in difficult periods. Just decide what you want to do today! Tomorrow is another thing – you will decide on that tonight. Small goals, which can be the number on the weight, the fact that you got through the day, or a pair of jeans that you want to get back into.

5. Ally you with a friend

Motivating each other can be a huge help – also on days where your alter-ego wants to stuff your mouth with chocolate and sweets because you have a bad day.

6. Make sure you have purchased what you need for your Diet and never go shopping when hungry!

The less you have to think about, and the less you have to do to get through the day, the better.

7. Decide for a weekly weigh/measure day

Do the weight or measurement thing once a week. Try to find the motivation in the project rather than the number. Love the journey as much as you long for the goal.

8. If your weight is not down, make a diary of what you eat and drink.

If you are on the Nupo Diet, that is not necessary. You know you are in a calorie deficit and you know you are losing weight. Fluids in the body can occasionally result in the number on the weight standing still. If the number does not move – move your focus. For example to a measurement tape, or how many steps you have taken today (always aim for 10.000 steps per day.

9. Get plenty of night sleep

The magic in our bodies happens when we are asleep. A good night’s sleep gives energy, better mood and gives the body the best conditions for detoxing and embracing the changes and new and healthier habits.

10. Drink plenty of water

While the magic inside the body happens while you are asleep, it can only be so if you’re giving the body the needed conditions to make the magic happen. Water will help you detox and flush out all the accumulated toxins. Water has countless advantages! Drink it. Preferably 2-3 Liters per day during a weight loss.

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The first week of the Nupo Diet – what to expect?

What to expect from the first week of the Nupo Diet.

“Is that normal?”

During the first week of the Nupo Diet, it is perfectly normal to experience some “side effects”.

How much or how little you notice of these depends on which lifestyle you come from. The symptoms, or side effects, you experience make themselves applicable to any strict diet and are therefore not conditional on the Nupo Diet per se. Below we have listed the most frequent “side effects” of a diet. If you have other experiences that you would like to know more about or inquire about, please do not hesitate to contact our customer service.

Headache

If you are used to consuming a certain amount of sugar and from one day to the next, stop it, headache is an almost inevitable side effect as the body responds to the reduced sugar intake. The headache is thus a sign that the body does not get the sugar it is used to. The headache disappears within a relatively short time when your body gets used to being on the Nupo Diet and does not have that hunger for sugary foods. If you make sure you get approx. 300 ml of water with each of your 6 Nupo Diet products a day – and in addition, drink 2-3 liters of calorie-free liquid, there should be nothing to worry about. If necessary, take a headache pill, but there may also be something in “surviving” the headache and knowing that it is the body detoxing.

Dizziness and coldness

If you have been used to consuming 2500-3000 kcal daily and suddenly only provides the body approx. 700 kcal daily to achieve an energy deficit (and consequent weight loss), the body will respond, for example, expressed by dizziness or coldness.

As soon as the body gets used to the new conditions it changes. However, coldness can be something you experience for a longer period of time since you give your body less energy than before, your body needs more energy (from your stored fat depots) to keep you running. This may periodically mean that the body is trying to maintain its core temperature, now that the energy level is reduced and the body must prioritize the use of energy.

Fatigue and inattention

It is perfectly normal to feel more tired, sleepy, lethargic, and having difficulty concentrating the first week of an actual diet. The body has previously had an abundance of energy that is suddenly taken from it. During the period when the body goes from using carbohydrates as its primary source of energy to using stored fat depots as its primary source of energy, one is extra tired. As soon as the body goes into ketosis (fat burning) the energy will return and you will be clear in your head and be re-filled with energy.

You already have all the energy you need in your stored fat depots, but the body’s transition from one fuel source to another will undoubtedly consume a little of the surplus.

Also read: What is ketosis?

Hunger

Hunger is an inevitable part of rearranging one’s diet as much, as you will with a Nupo Diet. If you are overweight, you have given your body more energy than it was able to use, over a period of time. The stomach expands according to the amount of food consumed. Now that the stomach does not get the same amount of food as before, it will “ask for more” until it has become accustomed to the new and limited amount of food.

It usually does so within a week’s time. If the hunger is too hard for you, or demands a lot of your attention – or is directly uncomfortable, we recommend taking a diet supplement that gives you calorie-free satiety, such as Slim Boost – Fill My Tummy.
Water can also provide satiety. When your body achieves ketosis you will find that hunger disappears. Ketosis has the fantastic ability to give a natural feeling of satiety.

Frequent – or fewer – toilet visits

During the first week of the Nupo Diet, you presumably significantly reduce your carbohydrate intake in relation to the lifestyle you come from. It almost applies to everyone, whether you are overweight or just want to get rid of 5 vanity pounds. Carbohydrates bind fluid to the body – actually up to 3 times its own weight! Therefore, when carbohydrate intake is as limited as on the Nupo Diet, the body will let go of a lot of accumulated fluid. This means many pee-trips to the toilet – and a fantastic motivating result on the weight. But don’t be fooled. Losing up to 3 kg during the first week of the Nupo Diet is not unusual. But! Due to the many toilet visits, you may find that it is the fluid loss that has the credit for much of the weight loss in the first week.

In addition, you can expect a stomach that may “communicate” a little more rumble than you are used to. Again, it depends a lot on what lifestyle you come from. If you’ve been used to much dietary fiber in your diet, you may not notice much more than an extra fart during the day. If you have not been used to a lot of dietary fiber, you may experience almost thunderous rumbling from the stomach, air, and possibly an extra toilet visit or two – which is not necessarily the way it usually is. You can experience both diarrhea and constipation during a weight loss course as your body naturally is detoxing.

As soon as the stomach gets used to the many good dietary fibers, it all normalizes again. However, you must be aware – even at length – that you will visit the toilet less. 6 liquid meals a day is super healthy for the body as it absorbs nutrients from the liquid diet much better. We humans rarely chew the food so thoroughly that the body can fully benefit from the nutrition that is in our food. When the food is liquid, the body gets the best conditions to absorb nutrients. But what is left in the intestinal system is sparse and you should, therefore, expect less of these “daily breaks” during your diet.

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How much weight can I lose with Nupo Diet?

How much can you expect to lose with Nupo? It is obvious that this is a primary question, when considering a diet. However, it is also one of the hardest questions to answer, as the amount, and the rate we lose that amount, is very individual.

However, to give an indication, you will typically – after 8 weeks – lose around 10-15% of your starting weight, if you follow the Nupo diet without deviation with 6 sachets per day – and nothing else, but plenty of calorie free liquid. Following this will increase the speed of your results, and fast results are for many equal an increase in the motivation to continue.

NUPO’S WEIGHT LOSS CALCULATOR

Weight loss is simply about providing your body with fewer calories than it actually needs. With Nupo’s weight loss calculator, you get an indication and estimation on how many days it will take for you to achieve your desired weight loss goal with Nupo, or with another type of diet, which provides you with a daily calorie intake of approx. 700 calories. The calculation is based on the 35+ clinical studies that is behind Nupo Diet. For some it goes fast, and for some it goes a little slower – the results are as unique as we are as people.

What have you got to lose?

Estimate how many days it will take to achieve your desired weight loss with Nupo Diet. Read the guidelines here.

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What is a VLCD diet?

VLCD stands for Very Low Calorie Diet. A VLCD diet is characterized by the amount of calories that is consumed per day, which usually is between 600-1200 calories a day. With Nupo Diet, you get approx. 700 calories per day.

Read more about Nupo Diet here.

Calculate your weight loss with Nupo

There is not a concrete formular that shows you exactly how much you can lose with Nupo. However, there are some “rule of thumbs”, which can provide you with a decent indication on what you can expect. The following calculation is therefore not complete precise, but gives you an estimation of what you can expect if you choose Nupo.

To maintain your weight, it is crucial to be in an energy balance. This means that you eat the same of amount energy that your body uses. Therefore, weight gain is due to an indifference in the energy balance, where you consume more energy than your body needs, and the opposite happens when you use more energy than you eat – you will lose weight. How much energy you need per day depends on your metabolism that consist of:

1) Resting metabolic rate

The energy your body needs to keep itself alive, when you are in a relaxing state. This is primarily the energy that your body uses to breath and make your heart beat.

2) Energy conversion

The energy your body needs to transform the food you are eating. Some foods demand more energy from the body to transform (e.g. proteins), and other foods is fairly easy for the body to transform (e.g. simpel carbohydrates such as white bread and potatoes).

3) Physical activity level

Your resting metabolic rate is behind approx. 50-70% of what your body burns, while being physical activity is approx. 20-40%.

The average woman needs approx. 2000 calories per day to maintain an energy balance, while the average man needs approx. 2500 calories. This may deviate a little, however it is not a considerable amount from person to person. The body works different and reacts different to changes – but we can estimate an expected weight loss by following calculation.

Expected weight loss with Nupo Diet

For an average female:

Intake: approx. 700 calories per day.
Calorie deficit: 1300 calories  (1300 x 7 days = 9100)
Calorie deficit per week: 9100 calories.
1 kg. fat tissue is 7000 calories (9100 divided by 7000)
Expected weight loss per week: 1.3 kg.

For an average male:

Intake: approx. 700 calories per day.
Calorie deficit: 1800 calories  (1800 x 7 days = 12600)
Calorie deficit per week: 12600 calories.
1 kg. fat tissue is 7000 calories (12600 divided by 7000)
Expected weight loss per week: 1.8 kg.

Weight loss with a normal, healthy diet

With a healthy and energy restricted diet, it is nearly impossible to cover all the body’s basic nutritional requirements and be in a significant energy deficit at the same time. Therefore, you will undeniably consume more calories with a normal diet. The average female needs approx. 1200 calories per day, to provide their body with something to live of.

Calculation of weight loss with a normal, energy restricted diet – for an average female

Intake: approx. 1200 calories daily
Calorie deficit per day: = 800 calories (800 x 7 days = 5600)
Calorie deficit per week: 5600 calories.
1 kg. fat tissue is 7000 kcal (5600 divided by 7000)
Expected weight loss per week: 0.8 kg.

Expectations and results with Nupo within a period of 8 weeks

The clinical studies show, as aforementioned, that it is possible, with an 8 week period, to lose approx. 10-15% of your starting weight.

A female that weighs 75 kg will, in 8 weeks, be expected to lose approx. 7.5-11 kg. by replacing her diet with Nupo Diet – and therefore end on a weight that is approx. 64-67.5 kg.

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Lose weight after your pregnancy

It is completely natural to gain weight when you are going through a pregnancy. On average, normal-weight women in Denmark gain about 12-15 kilos during their pregnancy.

The extra kilos come from different areas of the pregnancy: 3,5 kilos is the baby, 2 kilos are the amniotic fluid, 2 kilos are an increase in breasts and uterus, 3 kilos are extra water in the body, and the last 1,5 kilos are an increase in fat. If you gain more than 12 kilos, it is probably due to an increase in the amount of fat than the normal 1,5 kilos. However, it is important to emphasize that the weight gained, and the distribution of it varies from person to person.

You have probably heard that you should “eat for two” during pregnancy, but your calorie need is actually only increased by 200-300 calories per day – that is approximately a slice of rye bread with 5 grams of butter and two slices of cheese. Advice would be that it is easier to prevent a bigger weight gain, while you are pregnant than losing the excess weight afterward.

When your pregnancy is over, and you are dying to get back into your favorite pants, it is not recommended that you begin a strict diet if you are still breastfeeding, as your calorie needs are increased by approximately 600 calories per day. For most breastfeeding women, the deposits gained during the pregnancy can handle this extra calorie need. Naturally, this means that you will most likely lose weight at a slow and steady pace if you a normal, healthy diet. After the birth, and while you breastfeed, it is ideal to implement some physical activity by long walks with the baby carriage.

When you are done breastfeeding, you can – in good conscience – begin losing the last kilos. As in all weight loss programs, it is essential that you are in a calorie deficit if you want to lose weight. For example, increase the number of vegetables and fruits in your diet, can cut down on carbohydrate sources such as rice, pasta, (white)bread, and potatoes. If you replace your carbohydrates with vegetables, you will automatically lower the number of calories, as vegetables often have a far lower carbohydrate content than aforementioned.

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Hormones and overweight

Many people that struggle with excess weight, often have issues when it comes to achieving an efficient weight loss. This can be due to illness, or to a lack of thyroid hormones from the thyroid. If you experience a larger increase in your weight, without any changes to your physical activity or calorie intake, it might be due to an underactive thyroid. Around 6% of women are treated for an underactive thyroid, and needs lifelong treatment through medication

The symptoms could be tiredness, changes in the hair’s structure or look dry skin, soreness in muscles and joints, poor ability to tolerate cold and slow reflexes.

If you have an underactive thyroid that affects your weight loss, you must understand that it is not impossible to lose weight, but it might take a bit longer and usual – as always, it is important to remain motivated, and never give up! If you consider Nupo’s VLCD diet, it might be beneficial to see a doctor beforehand. In addition, if you want to lose weight with a regular, healthy diet, I recommend seeing a dietitian first, as you need to make sure that you get all the essential nutrients while maintaining a calorie deficit.

An overweight person, with hypothyroidism, has the same conditions as an overweight person without any health challenges – you need a calorie deficit to lose weight, without it you will be having trouble losing weight efficiently. Moreover, most important is to change your eating habits after a completed diet, to avoid going back to the old habits that resulted in the overweight in the first place.

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The road to a lasting weight loss

Most people, who have been through a weight loss, end up gaining a few kilos afterward – and some even gain more weight than they lost in the first place. It can be extremely difficult to maintain a new lifestyle that is needed after a finished weight loss when you have achieved the weight loss you wished for.

I usually say that weight loss has no end date, as it is a constant battle to maintain a new lifestyle, and keep healthy habits and get rid of the unhealthy, old habits. Often we wish to lose some weight before a certain event, for example; weddings, but it is certainly just as important to remember the lifestyle after the weight loss.

It is not everybody that can lose weight with the correct tools and guidance. As the biggest obstacle first shows itself after the weight loss has been achieved. Many people have issues getting back on track if they have been on a vacation where the diet and activity level have been different from their everyday. Therefore, an essential part of the guidance in weight loss, if to learn the right portion sizes, and which foods should be avoided completely.

It is all about two things, (1) be aware of your calorie balance: maintain a calorie deficit and (2) never let go of the new, healthy lifestyle – make it a routine. The new habits, gained during weight loss, need to be implemented in your every day for the rest of your life. It is all about keeping a balance, if you choose to eat a piece of cake, or some other sweets, you need to prepare yourself, to give up on something else in your diet. Sweets and other snacks that are eaten between meals might be the reason that your weight loss is not as significant as you have wanted.

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What is ketosis?

nupo-diet-ketose-keto-diæt

“The new black” amongst diets are the so-called keto-diets. A common denominator for these diets is that you consume very few carbohydrates and a larger amount of fat when compared to the official recommendations. However, what is ketosis?

A simple explanation is that ketosis is a state, in which your body gets its energy from its fat stores instead of the glycogen stores in your muscles. Normally, your body’s fuel comes from carbohydrates, which are stored in the muscles as glycogen. When you decrease/limit your carbohydrate intake, you will force your body to find an alternative energy source – in this case: stored fat. When the body begins to use the stored fat as fuel, the body will transform the fat into ketones, which it uses as fuel instead of glycogen.

If you read about keto-diets, where you eat regular food with a low amount of carbohydrates, there are many different theories about how many carbohydrates, you are allowed to consume to enter the state of ketosis and maintain that state. With Nupo’s VLCD (Very Low-Calorie Diet), you get a lower amount of carbohydrates, than a normal diet – that follows the official recommendations – and therefore you will enter the state of ketosis, by using Nupo’s VLCD Diet Shakes. You will maintain the state of ketosis, by sticking to the Nupo Diet – you can use Nupo’s Diet Shakes for up to three weeks.

If you start complementing the Nupo Diet with other foods, you might not achieve the same success – to give yourself a better chance for success, you must stay strictly to the Nupo Diet. This is because, if you add other foods to your diet, you might lose the state of ketosis, even though you are still in a calorie- and carbohydrate deficit. It can be very difficult to be on a keto diet with regular foods, as it is strict regarding the food you may, and may not, eat.

With Nupo’s VLCD Diet Shakes, you get all the necessary nutrients and vitamins, and a calorie- and carbohydrate deficit, which makes it easier to maintain the state of ketosis. A positive side effect of ketosis is that it lowers your appetite, which is smart if you want to lose weight, and this is even though you are consuming fewer calories and a regular diet – it takes a couple of days on Nupo, to get to this state.

Nupo has presented three new products to their VLCD-line, which are an Oatmeal – Apple Cinnamon, and two soups: Diet Soup – Tomato and Diet Soup – Vegetable. This means that Nupo has three soups, which is great as a lunch or dinner alternative, and the Oatmeal is perfect as breakfast. Furthermore, Nupo’s classic Diet Shakes comes in five different variations: Mango Vanilla, Blueberry Raspberry, Strawberry, Chocolate Flavour, and Café Latte. It is important that you stick to the diet, give yourself the best preconditions for a successful weight loss, and do not complement the diet with regular foods that might affect the state of ketosis.

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Can I mix Nupo Diet and Nupo One Meal?

We do not recommend combining the two product lines, due to differences in nutritional values.
Nupo Diet is a full meal replacement whereas One Meal is a single meal replacement, and nutritional values are there for optimized to replace one or two main meals a day, and contains all the nutrition, i.e. Proteins, fibers, vitamins, and minerals.

Even though the content of calories is approximately the same, if you exchange two sachets of Nupo Diet, with a One Meal product, the nutritional values are not the same, and when dieting, covering the basic needs for nutrition is highly important, to achieve the desired results.