Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds and at the same time be indulgent to 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 for weight loss 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 amount of food is placed on a small plate, people naturally eat less than they would from a large plate.
After all, you probably want to add to a large dish, and a small portion looks very weak and unappetizing. Scientists believe that the amount of food relative to the size of the dish 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, though scientists are still not sure why!
But we know that red, orange, yellow stimulate appetite, but colder shades, on the contrary, reduce it. The king of these colors is blue. Yes, and the blue dishes look great, because it's not for nothing that the color blue is called "royal".
3) Snacks
Weight loss is not complete without regular snacks. You must not go hungry! When you are hungry, you will start overeating until your brain is stimulated that you are already full.
A salad, a bowl of broth, or soup before your main meal will help you stay calm and eat less for lunch. Because these snacks are watery and rich in fiber, they will fill your stomach and you will not go hungry.
Two servings of low-calorie soup consumed daily increase the weight loss rate by 50% than eating the same amount of calories from snacks like sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents overweight. Lack of sleep and lack of sleep reduces the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Not surprisingly, people who are sleep deprived often go hungry, craving unhealthy foods like candy, cakes, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on the weekend
Women who go to sleep and wake up at the same time every day have low fat levels or are not obese at all.
This is how certain clocks are produced in the body, and all organs work properly according to these clocks. If you break your body's internal chart, some processes begin to collapse, and you will soon see fat.
6) Always eat breakfast
Anyone who does not eat breakfast is more likely to become obese! Eating breakfast from home also causes obesity. Don't eat on the go! You swallow very fast and nothing but healthy homemade food. It is best to make yourself a healthy and nutritious breakfast every day and stay slim.
7) Stop stress
We need to highlight that our body secretes the hormone cortisol, which, when overproducted, leads to an increase in visceral fat throughout the abdomen.
So do not be nervous, do not worry about anything, think positive, think of any other way to manage stress and anxiety. You may also find suitable essential oils as another way to manage stress.
8) Be careful with hormones
Cortisol not only destroys your weight, the thyroid and adrenal glands also play a role in the production of hormones that interfere with obesity. Hormones from whack can be a real blockade against 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 form of exercise will help with weight loss, but activities that include short periods of alternate 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 at burning fat, especially around the abdomen.
10) lift weights
But only a regular stick will help. You need weight lifting, which is also good for your overall health.
If you can not go to the gym, then take ordinary bottles, fill them with water or sand, and you will need some kind of dumbbells. They will help strengthen muscle tone and kick-start your metabolism, which is important for healthy 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 obese women, the results were remarkable: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference, and visceral fat, and increased lean body mass!
12) The smell of food
The smell of food is enough to entice your brain to believe that you feel full. The following are some of the foods that have been tested for odor saturation: olive oil, garlic, apples, bananas, fennel and grapefruit. But don’t try to sniff out freshly baked chocolate or cupcakes!
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, fennel and bergamot.
14) Buy Organic
Complex weight loss should be based on the use of organic food. Canadian scientists studied mice that showed that chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you are buying organic or growing your own in your garden, then you do not need to worry so much. Our ancestors ate only natural food, and you know that such obesity has never existed and is now in the history of our time.
15) Do not eat when you are upset
When you are in a bad mood, you usually 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. This is all due to the fact that when we are distracted by many tasks, we cannot understand the norm of the food we grab on the fly.
16) Chew slowly
The simple act of slowly chewing your food will help you feel full. The more time you spend chewing, the more your brain gives impulses that you are actively eating well, which means you will be fuller from less food than from a large whole plate that you swallow in 1 minute.
17) Cleas!
Cheating on eating once a week increases your metabolic rate by suppressing the appetite suppressing hormone (leptin) and by balancing thyroid hormones and reducing sugar cravings.
You can fool your meal by snacking on fruit and vegetables or other low-fat foods. Foods that raise leptin levels include fruits, vegetables, beans, cereals, and other low-fat foods. Fatty meats and fish, on the contrary, reduce leptin levels.
18) Take pictures of the food!
Food photos change attitudes and behaviors toward food choices. It is better to hang photos of berries, apples, bananas on the refrigerator.
Photos are seen as better than a written list of food 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's better to hang nice photos! Otherwise, you will not have enough willpower!