Are you looking for a comprehensive weight loss program that will help you shed a few extra pounds and at the same time indulge yourself, especially during the holidays?
We are going to give you 18 scientifically proven tips to help you deal with this problem.
Comprehensive Weight Loss in 18 Tips for Losing Weight in the Shortest Time Possible!
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 placed on a small plate, people naturally eat less than they would on a large plate.
After all, you probably want to put an additive on a large plate, and a small portion looks very poor and unappetizing. 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 from blue plates, we tend to eat less than when we eat from 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 tones, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because it's no wonder the color blue is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You must not go hungry! When you're hungry, you'll start overeating until your brain gives the impulse that you're already full.
A salad, a bowl of broth or soup before your main meal will help you stay calm and eat less at lunch. Since these snacks are watery and high in fiber, they will fill your stomach and you won't feel hungry.
Two servings of low-calorie soup consumed daily increases the rate of weight loss by 50% than consuming the same amount of calories from snacks like sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack and deprivation of sleep 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, craving unhealthy foods like sweets, cakes, salty chips. Therefore, complex weight loss must be combined with good sound sleep.
5) Stay 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.
This is how certain clocks are produced in the body and all organs function correctly according to these clocks. If you violate your body's inner letter, some processes begin to falter and soon you will see fat.
6) Always have breakfast
Those who don't eat breakfast are more likely to be obese! Breakfast that is eaten outside the home also causes obesity. Never eat on the go! You swallow very quickly and anything but healthy homemade food. Better to eat a healthy and nutritious breakfast every day and stay slim.
7) Stop the stress
We must emphasize that our body secretes the hormone cortisol, which, when produced in excess, leads to 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 not only ruins your weight, but the thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Out of control hormones can be a real roadblock to weight loss, so keep an eye on 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 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 belly.
10) Lifting weights
But just an ordinary stick will not help. You need weight lifting, which is also good for your overall health.
If you can't go to the gym, take regular bottles, fill them with water or sand and you've got some kind of dumbbells. They will help strengthen muscle tone and boost 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 impressive: 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 believing that you feel full. Some of the foods tested for odor saturation are: olive oil, garlic, apples, bananas, fennel and grapefruit. But don't try to smell freshly baked chocolate or cupcakes!
13) Essential oils
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 must be based on the use of organic foods. Canadian scientists conducted a study on mice that showed that chemicals in common pesticides decrease metabolic function and increase the risk of obesity and diabetes.
Whether you're buying organic or growing your own in your garden, you don't have to worry so much. Our ancestors ate only natural foods, and you yourself know that there has never been so much obesity as 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. Watch TV, drive, sit with friends, walk outside, clean the kitchen. All this is due to the fact that when we are distracted with many tasks, we don't understand the norm of the food we grab at the moment.
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 impulses that you're actively eating well, which means you'll be more satisfied with less food than a big plateful of food that you gulp down in 1 minute.
17) Trick!
Cheating to eat once a week increases your metabolic rate, resuscitating the appetite-suppressing hormone (leptin) and balancing thyroid hormones and reducing sugar cravings.
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 meat and fish, on the contrary, reduce leptin levels.
18) Take pictures of the food!
Food photos change attitudes and behaviors towards food choices. It is better to hang pictures of fruits, 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 in the future you will choose healthy fruit, not chips and cookies.
Of course, it's better to hang pretty pictures! Otherwise, you won't have enough willpower!