Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds and at the same time be happy, especially during the holidays?
We'll give you 18 scientifically proven tips to help you deal with this problem.
Comprehensive weight loss and 18 tips for losing weight in no time!
1) Eat from a small plate. . .
People tend to underestimate their dishes, 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 from a large plate.
After all, you most likely want to put an additive on a large plate, and a small portion looks very bad and unappetizing. Scientists believe that the quantity of food relative to the size of the dish sends impulses to the mind, and you believe that you eat more when the edges of the plate are not empty.
2) Blue Plates
Ironically, when we eat from blue plates, we tend to eat less than if we eat from other colors, according to a 2011 study, though 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 the blue plates look great, because it's not for nothing that the blue color is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You must not go hungry! When you are hungry, you start eating until your brain gives the impulse that you are already full.
A 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 rich in fiber, they will fill your stomach and you will not feel hungry.
Two servings of low-calorie soup consumed daily increases the rate of weight loss by 50% as the same amount of calories from snacks such as sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack of sleep and deprivation 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, craving unhealthy foods like sweets, cakes, salty chips. Therefore, a complex weight loss should be combined with good deep sleep.
5) Stay late on weekends
Women who go to bed and wake up at the same time every day have low fat levels or are not obese at all.
This is how different clocks are produced in the body, and all organs function properly after these clocks. If you violate the internal charter of your body, some processes will start to fall apart, and you will quickly see fat.
6) Always eat breakfast
Anyone who does not eat breakfast is more likely to be obese! Breakfast eaten at home also causes obesity. Never eat on the go! You drink very fast and anything but healthy homemade food. Better to make yourself a healthy and nutrient-poor breakfast every day and stay lean.
7) Stop Stress
We need to emphasize that our body secretes the hormone cortisol, which, when overproduced, leads to an increase in visceral fat around the abdomen.
So do not be nervous, do not worry about anything, think positive, think of any other method of managing stress and anxiety. You will find essential oils suitable as an alternative way to manage stress.
8) Be careful with hormones
Not only does cortisol ruin your weight, thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Hormones from Whack can be a real blockade against weight loss, so keep your health in mind and remember that hormones need to be in balance.
9) Try High Intensity Interval Training
Any type of exercise helps with weight loss, but activities that include alternating short periods of intense aerobic exercise with less intense recovery periods are the best way to burn fat.
It has been proven to be more effective than other sports at burning fat, especially around the abdomen.
10) Lift weights
But just a regular stick does not help. You need weightlifting, which is also good for your overall health.
If you can not get to the gym, then usually take bottles, fill them with water or sand, and you will have some kind of dumbbells. They help to strengthen muscle tone and start 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 on the effects of yoga on obese postmenopausal women, the results were impressive: 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 make your brain believe that you are feeling full. Some of the foods tested for their saturation of odor are: olive oil, garlic, apples, bananas, fennel and grapefruit. But try not to eat chocolate or freshly baked cupcakes!
13) essential oils
Like stinky foods, some essential oils are known for their ability to act as a hunger strike. These are grapefruit, lemon, cinnamon, fennel and bergamot.
14) Buy Bio
Complex weight loss should be based on the use of organic foods. Canadian scientists have conducted a study on mice, which showed that chemicals and common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you buy organic or grow your own in your garden, then you do not have to worry so much. Our ancestors ate only natural foods, and you know for yourself that there has never been such obesity as there is now in our existence history.
15) Do not eat when you are upset
If you are in a bad mood, you tend to eat everything. But monotonous tasks also make you constantly chew on something. Watching TV, driving, sitting with friends, walking down the street, cleaning the kitchen. All this is due to the fact that when we are distracted from many tasks, we do not understand the standard of food that we grab on the run.
16) Chew lues
The simple act of slowly chewing your food will help you feel full. The more time you spend chewing, the more your brain will be stimulated to actively eat well, which means you will be fuller of less food than of a large full plate that you will swallow in 1 minute.
17) Trick!
Cheating once a week increases your metabolism by revitalizing your appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing your sugar cravings.
You can fool your food 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 photos of berries, apples, bananas in the fridge.
Photos are better viewed than a written list of meals on paper. When you see healthy food in a photo, you subconsciously remember it as an advertisement and in the future you will choose healthy fruit, not chips and crackers.
Of course, it's better to hang nice photos! Otherwise you do not have enough will!