Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds while being compliant at the same time, especially during the holidays?
We will give you 18 scientifically proven tips to help you deal with this problem.
Comprehensive weight loss in 18 weight loss tips in the shortest possible time!
1) Eat from a small plate. . .
People tend to underestimate their dishes, especially cups, plates and their size. Everyone knows that a large plate will hold more food and a smaller one less.
When the same portion of food is placed on a small plate, people naturally eat less than from a large plate.
After all, you probably want to put a side dish on a large dish, and a small portion looks very poor and tasteless. Scientists believe that the amount of food relative to the size of the dish sends impulses to the mind, and you believe that you eat more if the edges of the plate are not 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 study from 2011, 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, blue dishes also look great, because it is not in vain that blue color is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You must not starve! When you are hungry, you will start overeating until your brain gives you the impulse to be full.
Salad, bowl of soup or soup before the 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, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack and lack of sleep actually reduces the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
It is not surprising that people deprived of sleep are often hungry, craving unhealthy foods such as sweets, cakes, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay awake until late on weekends
Women who go to bed and wake up at the same time every day have low levels of fat or are not obese at all.
This is how certain clocks are created in the body and all the organs work properly according to those clocks. If you violate the internal rules of your body, some processes begin to slow down and you will soon see fat.
6) Always have breakfast
Those who do not eat breakfast are more likely to be obese! Breakfast is a very important meal - it can either make or break your day. Never eat on the go! You swallow very quickly and everything except healthy homemade food. Better prepare yourself a healthy and nutritious breakfast every day and stay lean.
7) Stop stress
We must emphasize 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 positively, think of any other method for managing stress and anxiety. You may find essential oils suitable as an alternative way to manage stress.
8) Be careful with hormones
Not only does cortisol destroy your weight, your thyroid and adrenal glands also play a role in producing hormones that affect obesity. Improper hormones can be a real blockage against weight loss, so take care of your health and remember that hormones must 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 proven to be more effective than other sports for burning fat, especially around the abdomen.
10) Lifting weights
But just a simple stick won't help. You need to lift weights, which is good for your overall health.
If you can’t go to the gym, take plain bottles, fill them with water or sand and you’ll have some kind of dumbbell. They will help 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 of the effects of yoga on obese postmenopausal women, the results were astounding: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference and visceral fat, with an increase in lean body mass!
12) The smell of food
The smell of food is enough to trick your brain into believing you are feeling full. Some of the foods that have been tested for odor saturation are: olive oil, garlic, apples, bananas, fennel and grapefruit. But don't try to smell chocolate or freshly baked cookies!
13) Essential oils
Like stinky 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 that chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you are buying an organic product or growing it yourself in your garden, then you do not have to worry so much. Our ancestors ate only natural food, and you know that this obesity, as it is now in our history of existence, did not exist.
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 chew something all the time. Watching TV, driving, sitting with friends, walking down the street, cleaning the kitchen. All this is due to the fact that when we are disturbed by many tasks, we do not understand the norm of food that we grab in flight.
16) Chew slowly
A simple act of slowly chewing food will help you feel full. The more time you spend chewing, the more impulses your brain gives you to actively eat well, which means that you will be full of less food than of a large full plate that you swallow in 1 minute.
17) Trick!
Cheating to eat once a week increases the speed of metabolism by reviving the hormone that suppresses appetite (leptin) and balances thyroid hormones and reduces the desire for sugar.
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 meats and fish, on the other hand, reduce leptin levels.
18) Paint food!
Food photos change attitudes and behaviors around food choices. It is better to hang photos of berries, apples, bananas on the refrigerator.
Photographs are perceived better 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 fruit, not chips and crackers.
Of course, it is better to hang beautiful photos! Otherwise, you will not have enough willpower!