Are you looking for a complete weight loss program that will help you shed a few extra pounds while being kind to yourself, especially during the holidays?
We are going to give you 18 scientifically proven tips to help you deal with this problem.
Complete weight loss in 18 tips to lose weight in the shortest possible time!
1) Eat from a small plate. . .
People tend to underestimate their tableware, especially cups, plates and their size. Everyone understands that a large plate will fit more food, and a smaller one will fit less.
When the same portion of food is put on a small plate, people naturally eat less than they would on a large plate.
After all, you probably want to put an additive on 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 dish sends impulses to the mind, and you think you eat more if the edges of the plate aren't empty.
2) Blue dishes
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 still don't know why!
But it is known that red, orange, yellow stimulate 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 for nothing that the blue color is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You don't have to starve! When you're hungry, you'll start to overeat until your brain signals that you're already full.
A salad, a bowl of broth or soup before your main meal will help you stay calm and eat less at lunchtime. Since these snacks are watery and high in fiber, they will fill your stomach and you won't go hungry.
Two servings of low-calorie soup consumed daily increases the rate of weight loss by 50% compared to consuming the same amount of calories from snacks like sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack and deprivation of sleep actually reduce the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Unsurprisingly, sleep deprived people are often hungry and crave unhealthy foods like sweets, cakes, salty crisps. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on weekends
Women who go to bed and get up at the same time each day have low body fat or are not obese at all.
This is how certain clocks are produced in the body, and all organs function properly according to these clocks. If you violate the internal charter of your body, certain processes begin to weaken and you will soon see fat.
6) Always eat your breakfast
Anyone who doesn't eat breakfast is more likely to be obese! Eating breakfast away from home also causes obesity. Never eat on the go! You swallow very quickly and everything but healthy homemade foods. Better prepare a healthy and nutritious breakfast every day and stay slim.
7) Stop the stress
It should be noted that our body secretes the hormone cortisol which, when overproduced, leads to an increase in visceral fat around the abdomen.
So don't be nervous, don't worry about anything, think positive, think of any other method to deal with stress and anxiety. You can find suitable essential oils as an alternative way to deal with stress.
8) Watch out for hormones
Not only does cortisol ruin your weight, but the thyroid and adrenal glands also play a role in producing hormones that affect obesity. Hormones out of whack can be a real obstacle to weight loss, so watch 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 alternate short bursts of intense aerobic exercise with less intense recovery periods are the best way to burn fat.
It has been shown to be more effective than other sports at burning fat, especially around the belly.
10) Lift weights
But just an ordinary stick will not help. You need weightlifting, which is also good for your overall health.
If you can't go to the gym, take ordinary bottles, fill them with water or sand and you will have some kind of dumbbells. They will help build muscle tone and kick-start your metabolism, which is important for healthy, strong bones.
11) Yoga
A yoga class will relieve stress and help you lose weight. In a 2012 study on 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 body fat. visceral, while increasing lean body mass!
12) The smell of food
The smell of food is enough to trick your brain into thinking you feel full. Some of the foods tested for odor saturation are: olive oil, garlic, apples, bananas, fennel, and grapefruit. But don't try to sniff chocolate or freshly baked cupcakes!
13) Essential oils
Like smelly foods, some essential oils are known for their ability to act as a hunger trap. These are grapefruit, lemon, cinnamon, fennel and bergamot.
14) Buy organic
Complex weight loss should be based on the use of organic foods. Canadian scientists conducted a study on mice that showed chemicals in common pesticides slowed metabolic function and increased the risk of obesity and diabetes.
If you buy organic or grow your own in your garden, you don't have to worry so much. Our ancestors ate only natural foods, and you yourself know that there has never been such obesity as today in our history of existence.
15) Don't eat when you're upset
When you're in a bad mood, you tend to eat everything. But monotonous tasks also make you constantly chew on something. Watch TV, drive, sit with friends, walk down the street, clean the kitchen. This is all due to the fact that when we are distracted by many tasks, we do not understand the standard of the food we take on the fly.
16) Chew slowly
Simply chewing your food slowly will help you feel full. The more time you spend chewing, the more impulses your brain gives that you're actively eating well, which means you'll be fuller with less food than with a big, full plate that you swallow in 1 minute.
17) Hint!
Cheat eating once a week increases your metabolic rate by resurrecting the appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing sugar cravings.
You can cheat your meal by snacking on 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, on the contrary, reduce leptin levels.
18) Take pictures of the food!
Food photos change attitudes and behaviors regarding food choices. It is best to hang pictures of berries, apples and bananas in the refrigerator.
Photos are perceived better than a written list of foods 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 fruit, not chips and crackers.
Of course, it is better to hang beautiful pictures! Otherwise, you will not have enough willpower!