Are you looking for a complete weight loss program that will help you lose a few extra pounds and at the same time be condescending to you, especially during the holidays?
We will give you 18 scientifically proven tips to help you deal with this problem.
Complete weight loss in 18 weight loss tips in no time!
1) Eat from a small plate. . .
People tend to underestimate their cutlery, especially cups, plates and their size. Everyone understands that a large plate will hold more food, and a smaller one will hold less.
When the same portion of food is placed in a small plate, people naturally eat less than they would eat from a large plate.
After all, you probably want to put a supplement in a large dish, and a small portion looks very poor and unappetizing. Scientists believe that the amount of food relative to the size of the plate sends impulses to the mind, and you believe that you eat more if the edges of the plate are not empty.
2) Blue plates
Ironically, when we eat from blue plates, we tend to eat less than when we eat from other colors, according to a 2011 study, although scientists are still not sure why!
But we know that red, orange, yellow stimulate the appetite, but colder shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because it is not in vain that the color blue is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You don't have to starve! When you are hungry, you will start overeating until your brain gives you the impulse that you are full.
Salad, bowl of broth or soup before your main meal will help you stay calm and eat less for lunch. Because these snacks are watery and high in fiber, they will fill your stomach and you will not feel hungry.
Two servings of low-calorie soup, consumed daily, increase the rate of weight loss by 50% than consuming the same amount of calories from snacks such as sandwiches, cookies and more.
4) Sleep like a baby
Experience has shown that good sleep prevents overweight. Lack of sleep deprivation actually lowers 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, craving unhealthy foods such as sweets, pastries, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on the weekends
Women who go to bed and wake up at the same time every day have low fat levels or are not overweight at all.
This is how certain clocks are produced in the body and all the organs work properly according to these clocks. If you break the internal structure of your body, some processes begin to slow down and you will soon see fat.
6) Always have breakfast
Anyone who doesn't eat breakfast is more likely to be obese! Breakfast, which is eaten away from home, also causes obesity. Never eat on the go! You swallow everything else very quickly, but not healthy homemade food. Better make a healthy and nutritious breakfast every day and stay lean.
7) Stop stress
We must emphasize that our body secretes the hormone cortisol, which in overproduction leads to an increase in visceral fat around the abdomen.
So do not get nervous, do not worry about anything, think positively, think about any other method of managing stress and anxiety. You can find essential oils suitable as an alternative way to deal with stress.
8) Be careful with hormones
Not only does cortisol destroy your weight, your thyroid and adrenal glands also play a role in the production of hormones that affect obesity. The wrong hormones can be a real blockade against weight loss, so monitor your health and remember that hormones need to be in balance.
9) Try high-intensity interval training
Any type of exercise will help with weight loss, but activities that involve alternating short periods of intense aerobic exercise with less intense periods of recovery are the best way to burn fat.
It has been shown to be more effective than other sports for burning fat, especially around the abdomen.
10) Weightlifting
But just a simple stick will not help. You need to lift weights, which is good for your overall health.
If you can't go to the gym, take ordinary bottles, fill them with water or sand and you'll have some dumbbells. They will help strengthen muscle tone and trigger your metabolism, which is important for healthy and strong bones.
11) Yoga
A yoga class will relieve stress and help you lose weight. In a 2012 study of the effects of yoga on obese postmenopausal women, the results were stunning: 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 trick your brain into believing that you feel full. Some of the foods tested for odor saturation are: olive oil, garlic, apples, bananas, dill and grapefruit. But don't try to smell chocolate or freshly baked cupcakes!
13) Essential oils
Like fragrant foods, some essential oils are known to act as a hunger trap. These are grapefruit, lemon, cinnamon, dill and bergamot.
14) Buy organic
Complex weight loss should be based on the use of organic food. Canadian researchers conducted a study on mice, which showed that chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you buy organic or grow it yourself in your garden, then you do not need to worry so much. Our ancestors ate only natural food and you know that there has never been such obesity as there is now in our history of existence.
15) Do not eat when you are upset
When you are in a bad mood, you tend to eat everything. But monotonous tasks also make you constantly chew something. Watching TV, driving, sitting with friends, walking on the street, cleaning the kitchen. All this is due to the fact that when we are distracted by many tasks, we do not understand the norm of the food we grab on the go.
16) Chew slowly
The simple act of slowly chewing food will help you feel full. The more time you spend chewing, the more your brain gives you impulses to actively eat well, which means you will be fuller from less food than from a large full plate that you swallow in 1 minute.
17) Trick!
Infidelity by eating once a week increases the speed of your metabolism by resurrecting the appetite suppressant hormone (leptin) and by balancing thyroid hormones and reducing hunger for sugar.
You can fool your diet 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 meats and fish, on the other hand, reduce leptin levels.
18) Take pictures of the food!
Food photos change attitudes and behaviors around food choices. It is better to hang pictures of berries, apples, bananas in the refrigerator.
Photos are better perceived than a written list of food on paper. When you see healthy food in a photo, you will subconsciously remember it as an advertisement and in the future you will choose healthy fruits instead of chips and crackers.
Of course, it is better to hang nice pictures! Otherwise you will not have enough willpower!