How to make the box diet more effective?

1. Try not to eat anything else except what we prepare for you in YES Boxes.

Our caloric intake is set for a reason. If you eat more because you're still hungry, maybe it's time to increase your caloric intake from our boxes, or wait a few days if you've just started with the boxes and were used to eating significantly more, and wait until your body adjusts to reducing your intake takes some getting used to. If you eat other foods and then throw away the boxes instead, that is of course your choice. But it's a shame for us, and we certainly don't support wasting food. In addition, it depends on what kind of food you replaced the given box with. Whether you need to eat more or you've just replaced one of our foods with something less healthy, you're only going against yourself and you can hardly expect any big progress.

We believe that our boxes are tasty enough to satisfy all your taste buds, and at the same time, the dishes are not repeated so often that it starts to creep down your throat. 🙂

2. Drink only unsweetened beverages.

It may not seem like it, but have you ever researched how many calories are in such rounds? Basically, all sugary drinks can significantly increase your caloric intake, which unfortunately will not fill you up in any way. On the contrary, the sugars and sweeteners in them will trigger such processes in your brain that your body will immediately demand another sweet dose and it is very easy to develop a fairly decent addiction to these drinks. You surely know someone in your neighborhood who can't survive a single day at work without one Coca Cola (be it regular, Light or Zero version).

Plus, carbonated drinks are proven to make you feel hungrier. Because as soon as the receptors in your stomach detect the presence of carbon dioxide, the cells in the upper part of the stomach start releasing ghrelin, which is nicknamed the "hunger hormone".

3. Get rid of excess food at home (yes, mainly sweets).

Having a full fridge and pantry of food "just in case" and visitors coming over from time to time may sound like a necessity, but is it really? How often does it happen to you that you enjoy something smaller (or larger) just because you're hungry or have nothing to do, so you want to beat the boredom with a snack? That it is more often than you have visitors for whom you had everything prepared? That's what I thought. It is not necessary to have nothing to eat at home, but carefully consider what you really need and what is just taking up space and possibly tempting you to slack off on your healthy eating. There is nothing worse than always having some cookies, chips, or chocolates on hand. They then disappear faster than your body even had time to notice that you are otherwise trying to stick to a diet.

It is therefore best to get rid of all the unhealthy things straight away and always keep only a few that will not cost you as much as you will burn in two training sessions in the gym.

4. Add more movement.

While you may have heard that "abs are made in the kitchen," it's not the only factor that affects how your figure looks (and how you feel overall). As we already said in previous article , the more active we are, the more energy we use. And the more calories we burn, the more space we have to shape our figure aesthetically and feel better. At the same time, it is also necessary to realize that two people who have the same physical and genetic predispositions, and who follow the same eating habits, will not look exactly the same if one of them regularly exercises and sports, and the other just relies on his boxes and sit on your ass all day.

If you don't know what activities to include and how often, don't be afraid to contact us. We will be happy to help you move in the right direction.

5. Get a partner for the boxes.

In short and well, go for it together. Whether you live with a partner, a friend, or your parents, it's always better if you have the opportunity to stick to the recommended eating habits together. It's always better in twos. You can motivate yourself together or check whether you both really follow everything as you should. And if not, treat yourself to an extra exercise together as a reward. The worst thing is if you live with someone, you honestly eat your boxes, and they happily indulge in one unhealthy thing after another. That doesn't exactly double your motivation.

PS If you only live with a pet, we do not guarantee that this tip will work for you.

6. The weekend does not mean a cheat day.

Sure, you don't get boxes from us on the weekend, but that doesn't mean we give you space to eat everything you can think of! Whether you cook or prefer to eat out at a restaurant, try to stick to similar foods and portions that you receive from us during the week. You can try the daily income on the weekend and calculate with the help of one of the smart applications. But plenty will suffice if you eat in moderation and don't overeat.

If by chance something like this happens to you (or if you know that you are likely to have a big feast on Sunday), try to hold back a little on the following meal, or reduce the total amount of food consumed the day before. After all, the energy balance is primarily calculated from a long-term perspective, not just from one or two days. At the same time, remember that the more active you are on the weekend, the more you can possibly indulge.

7. Eat around the same time every day.

Did you know that if an adult does not eat at around the same time every day, they are much more likely to struggle with obesity and elevated cholesterol and insulin levels? Even if he eats fewer calories than someone who eats at the same time every day. Basically, when you eat is just as important as what you eat. Each body has a certain internal system preset according to how it works, which is called a circadian rhythm. This "internal clock" can be very easily disrupted by irregular eating, as all the metabolic processes that take place in your body (appetite; digestion; storage of fat, sugars, cholesterol; etc.) follow this cycle, which repeats itself every approx. 24 hours. Once you disrupt this process with different daily meals, you risk gaining weight more easily and other health problems.