Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds and at the same time be humble towards yourself, especially during the holidays?
We will give you 18 scientifically proven tips to help you solve this problem.
Comprehensive weight loss in 18 tips for weight loss in the shortest time!
1) Serve from a small plate. . .
People do not appreciate their utensils, especially cups, plates and their size. Everyone understands that a large plate will fit more food, while a small one will fit 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 will most likely want to add a supplement to a large dish, while a small portion will look very bad and aramid. Scientists believe that the amount of food compared to the size of the dish sends impulses to the mind and you believe that you will eat more if the edges of the plate are not empty.
2) Blue dishes
Ironically, when we eat from blue plates, we eat less than from other colors, according to a 2011 study, though scientists are still not sure why!
But we know that red, orange, yellow stimulate appetite, but cold shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because it is no coincidence that the color blue is called "royal".
3) Foods
Complex weight loss does not end without regular meals. You should not starve to death! When you are hungry, you start eating excessively until your brain gives you the impetus that you are already full.
A salad, broth bowl or soup before a main meal will help you stay calm and eat less at lunch. Since these foods are watery and rich in fiber, they fill your stomach and you will not feel hungry.
Two servings of low-calorie soup consumed daily increases the rate of weight loss by 50% rather than consuming the same number of calories from foods such as sandwiches, cakes, etc. Sh.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack of sleep and lack of it actually reduces the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Not surprisingly, sleepless people are often hungry, craving unhealthy foods like sweets, cakes, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on weekends
Women who sleep and wake up at the same time every day have low fat levels or are not obese at all.
This is how certain hours arise in the body and all the organs work properly according to these hours. If you break your body’s internal regulations, some processes start to fall out and you will soon see fat.
6) Always eat breakfast
Those who do not eat are more obese! Breakfast is a very important meal - it can either make or break your day. Never eat on the road! You swallow everything very quickly except healthy homemade food. It is better to prepare a healthy and nutritious breakfast every day and be thin.
7) Stop stress
It should be emphasized that our body secretes the hormone cortisol, which in excessive production causes an increase in visceral fat around the abdomen.
So do not worry, do not worry about anything, think positively, think of another method to manage stress and anxiety. You can find essential oils that are suitable as an alternative way to manage stress.
8) Be careful with hormones
Cortisol not only destroys your weight, the thyroid gland and adrenal glands also play a role in the production of hormones that affect obesity. Inadmissible hormones can be a real blockade against 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 can 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 proven to be more effective than other sports in burning fat, especially in the abdomen.
10) Lift weights
But just an ordinary stick will not help. You need weight training, which is also good for your health.
If you can not walk to the gym, then take the usual bottles, fill them with water or sand and you will have some dumbbells. They help boost muscle tone and boost metabolism, which is important for healthy, strong bones.
11) Yoga
A yoga course will relieve you of stress and help you lose weight. The results of a 2012 study on the effects of yoga on obese postmenopausal women were stunning: In 16 weeks, 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 deceive your brain and make you believe that you are full. Some foods that have been tested for their odor saturation are: olive oil, garlic, apples, bananas, dill and grapefruit. But do not try chocolate or freshly baked cakes!
13) Essential oils
Like fragrant foods, some essential oils are known for their ability to act as a hunger trap. These are grapefruit, lemon, cinnamon, dill and bergamot.
14) Buy Organic
Complex weight loss should be based on the use of organic foods. Canadian scientists conducted a study on mice, which showed that chemicals commonly found in pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you are buying organic or growing your own garden, then you do not need to worry so much. Our ancestors ate only natural foods and you yourself know that obesity like now has never existed in the history of our existence.
15) Do not eat when you are sad
When you are in a bad mood, you eat everything. But monotonous tasks also force you to constantly chew on something. Watching TV, driving, sitting with friends, walking down the street, tidying the kitchen. All of this is due to the fact that when we miss a lot of tasks, we do not understand the food norm we receive in flight.
16) Chew slowly
The simple act of chewing food slowly will help you feel full. The more time you spend chewing, the more your brain gives you impulses to actively eat well, which means you will be fuller from less food than from a large full plate that you swallow in 1 minute.
17) A trick!
Eating cheats once a week boosts your metabolism by reviving the appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing cravings for sugar.
You can cheat your diet by eating fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, beans, whole grains and other low-fat foods. Fatty meats and fish, by contrast, reduce leptin levels.
18) Take 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 list of foods written on paper. When you see healthy food in the photo, subconsciously you remember it as an advertisement and in the future you will choose healthy fruit instead of chips and crackers.
Of course, it is better to hang beautiful photos! Otherwise, you will not have enough willpower!