Are you looking for a comprehensive weight loss program that will help you shed a couple of extra pounds while being easy on you, especially during the holidays?
We will give you 18 scientifically proven tips to help you deal with this problem.
Comprehensive 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 most likely want to put an additive in a large dish, and a small portion looks very meager and unappetizing. Scientists believe that the amount of food relative to the size of the plate sends impulses to the mind, and you think 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 other colors, according to a 2011 study, although scientists are still not sure why!
But we know that red, orange, yellow stimulate appetite, but cooler 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 must not starve! When you're hungry, you'll begin to overeat until your brain gives you the urge that you're already full.
A salad, a bowl of broth or soup before the main meal will help you stay calm and eat less at 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% than consuming the same number of calories from snacks such as sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that a good sleep prevents excess weight. Lack of sleep and deprivation actually reduce 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 and crave unhealthy foods like sweets, cakes, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Staying up late on weekends
Women who go to bed and wake up at the same time each day have low fat levels 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 letter of your body, some processes begin to fail, and soon you will see fat.
6) Always eat breakfast
Anyone who skips 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 anything but healthy homemade food. Better make yourself a healthy and nutritious breakfast every day and stay slim.
7) Stop stress
We must emphasize that our body secretes the hormone cortisol, which, when produced in excess, causes 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 manage stress and anxiety. You can find suitable essential oils as an alternative way to manage stress.
8) Watch out for hormones
Cortisol doesn't just ruin your weight, your thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Hormones out of whack can be a real block to weight loss, so keep an eye on your health and remember that your hormones need to be in balance.
9) Try high-intensity interval training
Any type of exercise will help you lose weight, 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 shown to be more effective than other sports in burning fat, especially around the abdomen.
10) Lift weights
But just a normal stick will not help. You need to lift weights, 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 have a kind of dumbbells. They will help strengthen muscle tone and jump-start your metabolism, which is important for strong, healthy bones.
11) Yoga
A yoga course will relieve stress and help you lose weight. In a 2012 study of the effects of yoga on obese postmenopausal women, the results were staggering: 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 thinking you feel full. Some of the foods tested for their saturation of odors are: olive oil, garlic, apples, bananas, fennel and grapefruit. But don't try to smell chocolate or freshly baked cupcakes!
13) Essential oils
Just 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 food. Canadian scientists conducted a study in mice that showed chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you're buying organic produce or growing your own in your garden, then you don't have to worry as much. Our ancestors only ate natural foods, and you yourself know that there has never been more obesity than now 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. 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 with many tasks, we do not understand the norm of food that we take on the go.
16) Chew slowly
The simple act of 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 on less food than a big, full plate you gobble down in 1 minute.
17) Trick!
Cheating to eat once a week increases your metabolic rate by resurrecting the appetite suppressing hormone (leptin) and balancing your thyroid hormones and reducing sugar cravings.
You can cheat your food by eating fruits and vegetables or other low-fat foods. Foods that increase leptin levels include fruits, vegetables, beans, cereals, and other low-fat foods. Fatty meats and fish, on the other hand, lower leptin levels.
18) Take photos of the food!
Food photos change attitudes and behaviors around food choices. It is better to hang photos of berries, apples, bananas on 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 choose healthy fruits in the future, not chips and crackers.
Of course, it is better to hang pretty photos! Otherwise, you won't have enough willpower!