Are you looking for a complete weight loss program that will help you lose a couple of extra pounds while also being indulgent with you, especially during the holidays?
We will give you 18 scientifically proven tips to help you deal with this problem.
Complete weight loss in 18 tips to lose weight in the shortest time!
1) Eat from a saucer. . .
People tend to underestimate their dishes, especially cups, plates, and their size. Everyone understands that a large plate fits more food and a smaller one fits less.
When the same portion of food is placed on a small plate, people naturally eat less than they would from a large plate.
After all, you most likely 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 relative to the size of the plate sends impulses to the mind and you believe that you will eat more if the edges of the plate are not empty.
2) Blue plates
Ironically, according to a 2011 study, when we eat from blue plates, we tend to eat less than when we eat from other colors, although scientists are still unsure why!
But we know that red, orange, yellow stimulate the appetite, but colder shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue plates look great, because it's not for nothing that the blue color is called "royal".
3) Snacks
Complex weight loss isn't complete without regular snacking. You don't have to starve! When you are hungry, you will start overeating until your brain gives the impulse that you are already full.
A salad, bowl of broth, or soup before your main meal will help you stay calm and eat less for 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 each day increases the weight loss rate by 50% compared to consuming the same amount of calories from snacks such as sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack and deprivation of sleep actually reduces the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Unsurprisingly, sleep-deprived people are often hungry and crave unhealthy foods like candy, pies, savory chips. Therefore, complex weight loss should 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 at all.
This is how some clocks are produced in the body and all organs function properly according to these clocks. If you violate your body's internal paper, some processes start to falter and you will soon see fat.
6) Always have breakfast
Those who don't eat breakfast are more likely to be obese! Even breakfast consumed outside the home causes obesity. Never eat on the go! Swallow very quickly and homemade food that is anything but healthy. Better prepare yourself 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 positively, think of any other methods of managing stress and anxiety. You may find suitable essential oils as an alternative way to manage stress.
8) Watch out for hormones
Not only does cortisol ruin your weight, 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 blocker 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 type of exercise helps you lose weight, but activities that include alternating short bouts of intense aerobic exercise with less intense recovery periods are the best way to burn fat.
It has been shown to be more effective than other sports for burning fat, especially around the belly.
10) Lift weights
But just a regular stick won't help. You need weight lifting, which is also good for your overall health.
If you can't go to the gym, get some regular bottles, fill them with water or sand and you will have some kind of dumbbell. They will help strengthen muscle tone and start metabolism, which is important for healthy and strong bones.
11) Yoga
A yoga class will relieve stress and help you lose weight. In a 2012 study on the effects of yoga on obese postmenopausal women, the results were astounding: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference, and visceral fat. while increasing lean mass!
12) The smell of food
The smell of food is enough to make your brain believe that you are feeling full. Some of the foods tested for their 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 should be based on the use of organic food. Canadian scientists conducted a study in mice that showed that chemicals in common pesticides slow metabolic function and increase the risk of obesity and diabetes.
If you're buying organic or growing your own in your own garden, you don't have to worry so much. Our ancestors ate only natural food and you yourself know that there has never been obesity as it is now in our history of existence.
15) Don't eat when you are angry
When you are in a bad mood, you tend to eat everything. But monotonous tasks also make you constantly chew on something. Watching TV, driving, hanging out 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 do not understand the norm of the food we grab on the fly.
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 are actively eating well, which means you will be more satiated from less food than from a large, full plate you swallow in 1 minute.
17) Make up!
Cheating to eat once a week increases your metabolic rate by resurrecting the appetite suppressing hormone (leptin) and balancing thyroid hormones and reducing cravings for sugar.
You can cheat 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. Oily meat and fish, on the other hand, reduce leptin levels.
18) Take pictures of the food!
Food photos change attitudes and behaviors regarding food choices. It is better to hang photos of berries, apples, bananas on the refrigerator.
Photos are perceived 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 fruit, not chips and crackers.
Of course, it is better to hang beautiful photos! Otherwise, you won't have enough willpower!