Are you looking for a comprehensive weight loss program that will help you get rid of a few extra pounds and at the same time be tolerant of you, especially on holidays?
We will provide 18 scientifically proven tips to help you deal with this problem.
Comprehensive weight loss 18 tips to lose weight in the shortest possible time!
1) Eat from a small plate. . .
People tend to underestimate their cutlery, especially cups, plates and their size. Everyone understands that a big plate will hold more food, 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 add the additive to a large container, and a small portion looks very bad and tasteless. Scientists believe that the amount of food in relation to the size of the container 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, according to a 2011 study, when we eat from blue plates, we tend to eat less than when we eat from other colors, although scientists are still not sure why!
However, we know that red, orange, yellow stimulate the appetite, but cooler shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because not for nothing is the color blue called "royal".
3) Snacks
Complicated weight loss is not complete without regular snacks. You must not starve! When you are hungry, you will begin to overeat until your brain gives the impetus that you have already eaten.
A salad, a bowl of broth 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 make you feel hungry.
Two servings of low-calorie soups increase the rate of weight loss by 50% each day than consuming the same amount of calories from snacks such as sandwiches, cookies, and so on.
4) Sleep as a baby
Experience shows that good sleep prevents excess weight. Lack of sleep and lack of it actually reduces the levels of leptin, a hormone that reduces appetite. And this hormone stimulates hunger.
Not surprisingly, people who lack sleep are often hungry and craving for unhealthy foods such as candy, cakes, salty chips. Therefore, complicated weight loss must 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 are low in fat or not at all obese.
In this way, certain clocks are produced in the body, and all the organs function properly according to these clocks. If you break your body's internal statutes, some processes will begin to falter and you will soon see fat.
6) Always eat breakfast
Anyone who doesn’t eat breakfast is more likely to be obese! Breakfast, which is eaten away from home, is also obese. Never eat on the road! You swallow very quickly and everything except healthy home-cooked food. Better prepare a healthy and nutritious breakfast every day and stay slim.
7) Stop the stress
It should be emphasized that our body releases the hormone cortisol, which, when overproduced, causes an increase in visceral fat around the abdomen.
So don't worry, don't worry about anything, think positive, think of any other way to manage stress and anxiety. Essential oils may be suitable as an alternative way to manage stress.
8) Be careful with hormones
Cortisol not only damages your weight, but also the thyroid gland and adrenal glands play a role in the production of hormones that affect obesity. Unbeatable hormones can be a real block to weight loss, so keep track of your health and remember that hormones need to be in balance.
9) Try a high intensity interval workout
Exercise of any kind will help you lose weight, but activities that include alternating short intense aerobic exercises with less intense recovery periods 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 the scales
But just an ordinary bat will not help. You need weightlifting, which also benefits your overall health.
If you can't go to the gym, then take the usual bottles, fill them with water or sand, and you'll have some dumbbells. They will help strengthen muscle tone and trigger metabolism, which is important for healthy and strong bones.
11) Yoga
A yoga course will relieve stress and help you lose weight. In a 2012 study of the effects of yoga on postmenopausal women with obesity, 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 for your brain to believe that you are eating. Some foods that have been tested for saturation are: olive oil, garlic, apples, bananas, fennel and grapefruit. But don't try to sniff chocolate or freshly baked cakes!
13) Essential oils
Like smelly foods, some essential oils are known 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 researchers conducted a study in mice, which showed that chemicals in common pesticides slow down metabolism and increase the risk of obesity and diabetes.
If you are buying an organic product or growing it in your own garden, then you do not have to worry so much. Our ancestors ate only natural food, and you yourself know that there is no obesity like this in our history.
15) Do not eat when you are upset
When you are in a bad mood, you tend to eat everything. But even monotonous tasks constantly make you chew on something. Watching TV, driving, sitting with friends, walking down the street, cleaning the kitchen. All of this is due to the fact that when we are distracted by many tasks, we do not understand the norm of food we catch on the fly.
16) Chew slowly
Simple chewing will help you feel fed. The more time you spend chewing, the more the brain impulses to actively eat well, which means you will be fuller from a smaller meal than from a large full plate that you swallow in 1 minute.
17) trick!
Cheating on food once a week increases your metabolic rate by restoring the appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing your cravings for sugar.
You can be fooled by meals, snacks with fruits and vegetables or other low-fat dishes. Foods that increase leptin levels include fruits, vegetables, beans, grains, and other low-fat foods. Fatty meat and fish, on the other hand, reduce leptin levels.
18) Take a picture of the food!
Food photography changes attitudes and behaviors about food choices. It is better to hang photos of berries, apples and bananas on the refrigerator.
Photos are perceived better than a list of food written on paper. When you see healthy food in a photo, you will unknowingly remember it as an advertisement and choose healthy fruits instead of chips and crackers.
Of course, better to arrange nice photos! Otherwise you will not have the willpower!