Are you looking for a comprehensive weight loss program that will help you shed a few pounds and pamper you at the same time, 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 as soon as possible!
1) Eat from a small plate. . .
People tend to underestimate flatware, especially glasses, plates and their size. Everyone understands that a large plate will fit more food, and a smaller plate 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 want to put additives on a large plate, and a small serving will look so bad and unappetizing. Scientists believe that the amount of food relative to the size of the meal sends impulses to the mind, and you believe that you eat more if the plate is not empty.
2) Blue plates
Ironically, according to a 2011 study, we tend to eat less when we eat from blue plates than when we eat from other colors, but scientists still don't know why!
But we know that red, orange, yellow increase appetite, but cooler tones, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because it is not in vain that the blue color is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You shouldn't be hungry! When you're hungry, you'll start to overeat until your brain tells you you're already full.
A salad, bowl of broth or soup before the main meal will help you stay calm and eat less at lunch. Since these snacks are juicy and rich in fiber, they will fill your stomach and you will not feel hungry.
Two servings of low-calorie soup consumed daily can provide the same calories as sandwiches, cookies, etc. It increases the rate of weight loss by 50% compared to consuming from snacks.
4) Sleep like a baby
Experience shows that good sleep prevents extra pounds. Lack of sleep and deprivation actually lowers levels of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Not surprisingly, sleep-deprived people often get hungry and crave unhealthy foods like candy, cake, and salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on weekends
Women who go to sleep and wake up at the same time each day have low fat levels or are not obese at all.
Certain clocks are produced in the body in this way, and all organs work properly according to these clocks. If you violate your body's bylaws, some processes will start to fail and you will soon see fat.
6) Always have breakfast
Someone who doesn't eat breakfast is more likely to be obese! Breakfast away from home also causes obesity. Never eat on the go! You devour everything but very fast and healthy homemade food. Make yourself a healthy and nutritious breakfast every day and stay slim.
7) Stop stress
We should emphasize that our body secretes the hormone cortisol, and when this hormone is produced in excess, it causes an increase in visceral fat around the abdomen.
So don't be nervous, don't worry about anything, think positive, think of another method to manage stress and anxiety. You can find suitable essential oils as an alternative way to manage stress.
8) Pay attention to hormones
Not only does cortisol disrupt your weight, the thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Imbalanced hormones can be a real barrier to weight loss, so take care of your health and remember that hormones need to be in balance.
9) Try High-Intensity Interval Training
Any type of exercise will aid weight loss, but activities that involve short periods of intense aerobic exercise alternating with less intense recovery periods are the best ways to burn fat.
It has been proven to be more effective than other sports for burning fat, especially around the belly.
10) Lift weights
But just a regular stick will not help. You need weightlifting, which is also good for your overall health.
If you can not go to the gym, take ordinary bottles, fill them with water or sand and you will get a kind of dumbbell. They help strengthen muscle tone and kickstart your metabolism, which is important for healthy, strong bones.
11) Yoga
A yoga class will reduce stress and help you lose weight. In a 2012 study of the effects of yoga on postmenopausal obese women, the results were stunning: 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 make your brain believe you feel full. Some of the foods tested for scent saturation include olive oil, garlic, apples, bananas, fennel, and grapefruit. But don't try to smell the chocolate or freshly baked muffins!
13) Essential oils
Like scented 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 use of organic food. Canadian scientists conducted a study on mice that showed that chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you're buying organic or growing it in your own garden then you don't have to worry too much. Our ancestors ate only natural foods, and you know that in our history of existence, there has never been obesity as it is now.
15) Don't eat when you're sad
When you're in a bad mood, you tend to eat everything. But monotonous tasks also cause you to constantly chew on something. Watching TV, driving, sitting with friends, walking down the street, cleaning the kitchen. All this is due to the fact that we do not understand the norm of food, which we instantly catch, when we are disturbed by many tasks.
16) Chew slowly
The simple act of chewing your food slowly will help you feel full. The more time you spend chewing, the more alert your brain is that you're actively eating well, meaning you'll be fuller with less than a large plate of food you swallowed in 1 minute.
17) Cheating!
Cheating on eating once a week boosts your metabolic rate by stimulating appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing cravings.
You can trick out your meal by snacking on fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, beans, grains, and other low-fat foods. Fatty meat and fish, on the contrary, lower leptin levels.
18) Take a picture of the food!
Food photos change attitudes and behaviors regarding food choices. It is better to hang pictures of strawberries, apples, bananas on the refrigerator.
Photos are perceived better than a printed menu 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 beautiful photos! Otherwise, you will not have enough willpower!