Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds and at the same time pamper 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 time possible!
1) Eat from a small plate. . .
People tend to underestimate their crockery, especially cups, plates and their size. Everyone understands that a large plate will hold 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 eat from a large plate.
After all, most likely you want to put additives on large dishes, and small portions look very poor and unappetizing. Scientists believe that the amount of food versus the size of the serving 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 a blue plate, we tend to eat less than when we eat from another color, according to a 2011 study, though scientists are still not sure why!
But we know that red, orange, yellow stimulate the appetite, but cooler colors, by contrast, reduce it. The king of this color is blue. Yes, and blue dishes look great, because it is not without reason that the color blue is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You can't go hungry! When you are hungry, you will start overeating until your brain gives a boost that you are full.
A salad, a bowl of soup, or soup before your main meal will help you stay calm and eat less for lunch. Since this snack is juicy and rich in fiber, it will fill your stomach and you won’t feel hungry.
Two servings of low -calorie soup taken daily increases the rate of weight loss by 50% from consuming the same amount of calories from snacks such as sandwiches, biscuits, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack and lack of sleep actually reduces levels of leptin, a hormone that reduces appetite. And this hormone stimulates hunger.
Not surprisingly, people who lack sleep are often hungry, craving unhealthy foods such as sweets, cakes, salty chips. Therefore, complex weight loss should be combined with sound sleep.
5) Stay up late on weekends
Women who sleep 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 charter of your body, some processes begin to falter, and you will immediately notice fat.
6) Always have breakfast
Anyone who does not eat breakfast is more likely to be obese! Breakfast eaten away from home also causes obesity. Never eat while traveling! You swallow fast and nothing but healthy homemade food. Better make yourself a healthy and nutritious breakfast every day and stay slim.
7) Stop the pressure
We must emphasize that our body secretes the hormone cortisol, which, when in excess, leads to an increase in visceral fat around the abdomen.
So don’t panic, don’t worry about anything, think positive, think of any other method to manage 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 damage your weight, the thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Hormone dysfunction can be a real barrier to weight loss, so keep an eye on your health and remember that hormones need to be balanced.
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 recovery periods are the best way to burn fat.
It has proven 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 weightlifting, which is good for your overall health as well.
If you can’t go to the gym, then take a regular bottle, fill it 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 course will relieve stress and help you lose weight. In a 2012 study on the effects of yoga on obese menopausal women, the results were amazing: 16 weeks of yoga significantly reduced 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 believing that you are feeling full. Some of the foods tested for odor saturation are: olive oil, garlic, apples, bananas, fennel and grapefruit. But don’t try to sniff out freshly baked chocolate or cupcakes!
13) Essential oils
Like smelly foods, some essential oils are known for their ability to act as hunger traps. These are grapefruit, lemon, cinnamon, fennel and bergamot.
14) Buy Organic
Complex weight loss should be based on the consumption of organic foods. Canadian scientists conducted a study on mice that showed that chemicals in common pesticides slow metabolic function and increase the risk of obesity and diabetes.
If you buy organic or grow your own in your garden, then you don’t have to worry so much. Our ancestors ate only natural foods, and you yourself know that there has never been such obesity now in the history of our existence.
15) Don’t eat when you’re upset
When you are in a bad mood, you tend to eat everything. But a tedious task also keeps you constantly chewing 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 many tasks, we do not understand the norms of the food we consume quickly.
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 gives you the impulse that you’re actively eating well, which means you’ll be fuller from less food compared to a large full plate you swallow in 1 minute.
17) Tip!
Cheating to eat once a week increases your metabolic rate by reviving the appetite suppressant hormone (leptin) and by balancing thyroid hormones and reducing sugar cravings.
You can cheat your diet by eating fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, legumes, grains, and other low-fat foods. Fatty meats and fish, on the other hand, reduce leptin levels.
18) Take pictures of food!
Food photos change attitudes and behaviors around food choices. It is better to hang photos of berries, apples, bananas in the refrigerator.
Photos are considered 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 in the future you will choose healthy fruits, not chips and crackers.
Of course, it is better to hang a nice photo! Otherwise, you will not have enough will!