Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds and at the same time help you compromise, especially on holidays?
Here are 18 scientifically proven tips to help you cope.
Thorough weight loss in 18 tips to lose weight as soon as possible!
1) Eat from a small plate. . .
People tend to evaluate their utensils, especially their cups, plates, and sizes. Everyone understands that a large plate will accommodate more food, and a smaller one will accommodate less.
When the same portion of food is placed on a small plate, people naturally eat less than on a larger plate.
After all, you probably want to add a big bowl, and a small portion looks very poor and anorexic. Scientists believe that the amount of food relative to the size of the food sends mental impulses, and if the edges of the plate are not empty, you believe that you are eating more.
2) Blue containers
Unfortunately, when we eat from blue plates, according to a 2011 study, we tend to eat less than we do from other colors, although scientists still don't know why!
But we know that red, orange, yellow stimulates the appetite, but cold shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because the name "blue" is not in vain.
3) Snacks
Complex weight loss is not complete without regular snacks. You should not go hungry! When you are hungry, you will start eating a lot until your brain gives you the impulse that you are already full.
A salad, broth bowl or soup before the main meal will help you calm down and eat less at lunch. Because these snacks are juicy and rich in fiber, they will fill your stomach and you will not feel hungry.
Two servings of daily consumption of low-calorie soup weight loss rate sandwiches, biscuits, etc. Increases the consumption of the same amount of calories from snacks such as 50%.
4) Sleep like a baby
Experience shows that good sleep prevents overweight. Lack and absence of sleep actually reduces the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Not surprisingly, sleep deprived people are often hungry and crave unhealthy foods such as candy, cakes, and salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on weekends
Women who go to bed and wake up at the same time every day have lower or no fat.
Certain hours are formed in the body, and all the organs work properly according to these hours. If you violate the internal regulations of your body, some processes begin to slow down and you will soon see fat.
6) Always eat breakfast
Anyone who does not eat breakfast is more likely to gain weight! Breakfast eaten outside the home can also lead to obesity. Never eat on the road! You swallow everything except fast and healthy home cooking. Make yourself a healthy and nutritious breakfast every day and stay lean.
7) Stop the stress
It should be noted that our body secretes the hormone cortisol, and when this hormone is overproduced, it causes an increase in visceral fat around the abdomen.
So don't be nervous, don't worry about anything, think positively, think of other ways to manage stress and anxiety. You can find essential oils that are suitable as an alternative way to manage stress.
8) Be careful with hormones
Not only does cortisol lose weight, but the thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Hormones can be a real block to lose weight, so pay attention to your health and remember that hormones need to be in balance.
9) Try High Intensity Interval Training
Any type of exercise will help you lose weight, but activities that involve alternating short-term intensive aerobic exercise with less intense recovery periods are the best way to burn fat.
It has been shown to be more effective in burning belly fat than other sports.
10) Lift weights
But an ordinary stick will not help. You need weightlifting, which is good for your overall health.
If you can't go to the gym, take the usual bottles, fill them with water or sand, and you'll have some kind of dumbbells. They will help strengthen muscle tone and speed up the metabolism, which is important for healthy, strong bones.
11) Collar
A yoga course will relieve stress and help you lose weight. In a 2012 study of the effects of yoga on obese postmenopausal women, the results were astonishing: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference and visceral fat, while increasing lean body mass!
12) The smell of food
The smell of food is enough to convince your brain that you are full. Some foods that have been tested for odor saturation are: olive oil, garlic, apples, bananas, dill and grapefruit. But don't try to smell chocolate or freshly baked cakes!
13) Essential oils
Like fragrant foods, some essential oils are known to act as a trap for hunger. These are grapefruit, lemon, cinnamon, dill and bergamot.
14) Get organic
Complex weight loss should be based on the use of organic foods. Canadian scientists have studied mice that found that the chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you buy organic produce or grow it in your own garden, then you should not worry too much. Our ancestors ate only natural foods, and you know that in the history of our existence there has never been such obesity.
15) Do not eat when you are upset
When you are in a bad mood, you tend to eat everything. But monotonous tasks always make you chew something. Watching TV, driving a car, sitting with friends, walking on the street, cleaning the kitchen. All this is due to the fact that when we are distracted by a lot of work, we do not understand the norm of food in the air.
16) Chew slowly
Simple movements, such as chewing food slowly, will help you feel full. The more time you spend chewing, the more your brain actively stimulates you to eat well, which means you will be fuller than eating less than a large full plate you swallowed in 1 minute.
17) The trick!
Cheating on food once a week boosts your metabolism by reviving your appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing your cravings for sugar.
You can deceive yourself by eating fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, beans, grains and other low-fat foods. Fatty meat and fish, by contrast, reduce leptin levels.
18) Take a picture of the food!
Food photographs change attitudes and behaviors toward food choices. It is better to hang photos of berries, apples, bananas in the refrigerator.
Photographs are better received than a list of foods written on paper. When you see healthy food in the photo, you will subconsciously remember it as an advertisement, and in the future you will choose healthy fruits, not chips and crackers.
Of course, it is better to hang beautiful photos! Otherwise, you will not have enough willpower!