Are you looking for a complete weight loss program that will help you lose a few extra pounds and at the same time be forgiving, especially during the holidays?
We will give you 18 scientifically proven tips to help you deal with this problem.
Complete weight loss in 18 tips for weight loss in the shortest possible time!
1) Eat from a small plate. . .
People tend to underestimate their tableware, especially their cups, plates and 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 placed on a small plate, people naturally eat less than they would on a large plate.
After all, you most likely want to put an additive in a large plate and a small portion looks very poor and anorexic. Scientists believe that the amount of food in relation 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 dishes
Ironically, when we eat blue dishes, we tend to eat less than when we eat other colors, according to a 2011 study, although scientists are still not sure why!
We know that red, orange, yellow stimulate the appetite, but the cooler shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because it's not for nothing that the color blue is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You must not be hungry! When you are hungry, you will start eating too much until your brain gives the impetus that you are already full.
A salad, a bowl of broth or a soup before your main meal will help you stay calm and eat less for lunch. As 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% by consuming the same amount of calories from snacks such as sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents overweight. Lack of sleep and deprivation actually lower the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Unsurprisingly, sleep-deprived people are often hungry, craving 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 low levels of fat or are not obese at all.
So some watches are produced in the body and all the instruments work properly according to these watches. If you violate the internal map of your body, some processes begin to falter and you will soon see fat.
6) Always eat breakfast
Anyone who does not 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 anything other than healthy homemade food. Better to 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 when overproduced leads to an increase in visceral fat around the abdomen.
So do not stress, do not worry about anything, think positively, think of any other method of managing stress and anxiety. You can find essential oils suitable as an alternative way of managing stress.
8) Be careful with hormones
Not only does cortisol destroy your weight, but the thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Breaking hormones can be a real barrier to weight loss, so take care of 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 include 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) Lift weights
But just a regular stick will not help. You need to lift weights, which is also good for your overall health.
If you can not go to the gym, then take ordinary bottles, fill them with water or sand and you will have some kind of dumbbells. They will help boost muscle tone and activate 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 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 fat. 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 their saturated smells are: olive oil, garlic, apples, bananas, fennel and grapefruit. But do not try to smell chocolate or freshly baked cupcakes!
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 in mice that showed that the chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you are buying organic or growing your own in your garden, then you do not need to worry so much. Our ancestors ate only natural food and you yourself know that there has never been such obesity as it is now in the history of our existence.
15) Do not eat when you are upset
When you are in a bad mood, you tend to eat everything. But the monotonous work also makes you constantly chew 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 by a lot of work, we do not understand the rule of food that we grab during the flight.
16) Chew slowly
The simple act of chewing your food slowly will help you feel full. The more time you spend chewing, the more your brain pushes you to eat actively well, which means you will be full of less food than a large full plate that you will swallow in 1 minute.
17) Trick!
The scam of eating once a week increases your metabolic rate by rejuvenating the appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing the craving for sugar.
You can cheat your meal by eating fruits and vegetables or other low fat foods. Foods that increase leptin levels are fruits, vegetables, beans, cereals and other low fat foods. Fatty meats and fish, on the other hand, lower leptin levels.
18) Photograph the food!
Food photos change attitudes and behaviors about food choices. It is better to hang photos of berries, apples, bananas in the refrigerator.
Photos are better perceived 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, better to hang nice photos! Otherwise, you will not have enough willpower!