Are you looking for a comprehensive weight loss program that will help you lose a couple of extra pounds and at the same time love you, especially during the holidays?
Here are 18 scientifically proven tips to help you deal with this problem.
Comprehensive weight loss in 18 tips to lose weight in the shortest time!
1) Eat from a small plate. . .
People underestimate their utensils, especially cups, plates, and their size. Everyone understands that a big plate has more food and a small one has less.
When the same portion of food is placed on a small plate, people naturally eat less than a large plate.
Because, you probably want to add to a big meal, and the small portion looks very bad and appetizing. Researchers believe that the amount of food sent to the mind is greater than the amount of food eaten, and that you will eat more if the edges of the plate are not empty.
2) Green foods
Surprisingly, when we eat blueberries, according to a 2011 study, we eat less than we eat other colors, but scientists don’t know why!
But we know that red, orange, and yellow stimulate the appetite, while cool colors, on the contrary, reduce it. The king of these colors is blue. Yes, blue dishes look great, because blue is not called "royal" for nothing.
3) Food
Complex weight loss is incomplete without regular snacks. You don't have to starve! When you are hungry, you start overeating until your brain tells you that you are full.
Drink a salad, soup or broth before the main meal, it will help you eat less for lunch. These snacks are watery and high in fiber, so you don't have to fill your stomach and feel hungry.
Drink two servings of low-calorie soup, sandwiches, cookies, etc. per day.
4) Sleep like a child
Experience has shown that good sleep helps you lose weight. Lack of sleep and avoidance reduces the level of leptin, a hormone that reduces appetite. And this hormone triggers the feeling of hunger.
Not surprisingly, sleep deprived people are often hungry and crave harmful foods such as candy, cakes, and salty chips. Therefore, complex weight loss should be well combined with deep sleep.
5) Stay up late on weekends
Women who sleep at the same time every day and wake up at the same time have lower levels of fat or are not obese at all.
Some clocks are produced in this way in the body, and all the organs function properly in accordance with these clocks. If you break the body's internal charter, some processes will begin to slow down and you will soon become fat.
6) Always have breakfast
A person who does not eat breakfast is overweight! Eating breakfast away from home can also lead to obesity. Never eat on the road! You will swallow anything other than very fast and wholesome home-made food. Make yourself a healthier and more nutritious breakfast and lose weight.
7) Relieve stress
It should be noted that our body secretes the hormone cortisol, which, when overproduced, leads to an increase in visceral fat around the abdomen.
So don't worry, don't worry about anything, think positively, think of other ways to manage stress and anxiety. You can find suitable essential oils as an alternative way to manage stress.
8) Beware of hormones
Cortisol plays a role in the production of hormones that affect not only your weight, but also your thyroid and adrenal glands. Hormones 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
Different types of exercise can help you lose weight, but activities that include alternating short periods of intense aerobic exercise are the best way to burn fat.
It has been shown to be more effective than other sports, especially in burning fat around the abdomen.
10) weight lifting
But a simple stick does not help. You need weightlifting, which is also good for your overall health.
If you can't go to the gym, take regular bottles and fill them with water or sand, and you'll have some dumbbells. They strengthen muscle tone and help you start your metabolism, which is important for healthy, strong bones.
11) Yoga
A yoga class can relieve stress and help you lose weight. In 2012, a study of the effects of yoga on postmenopausal obese women was amazing: 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 convince your brain that you are full. Some of the foods tested for flavor saturation are: olive oil, garlic, apples, bananas, fennel and grapefruit. But don't try to smell chocolate or freshly baked cupcakes!
13) Essential oils
Like fragrant foods, some essential oils are known to trap hunger. These are grapefruit, lemon, cinnamon, fennel and bergamot.
14) Buy Organic
Complex weight loss should be based on the use of organic foods. Canadian scientists have studied mice and found that chemicals in common pesticides slow down metabolism and increase the risk of obesity and diabetes.
If you are buying organic produce or growing it in your own garden, you don't have to worry too much. Our ancestors ate only natural foods, and as you know, such obesity has never happened in our history.
15) Don't eat when you are upset
When you are in a bad mood, you eat everything. But monotonous tasks always force you to chew something. Watching TV, driving a car, sitting with friends, walking down the street, cleaning the kitchen. All this is due to the fact that we are busy and do not understand the norms of flying food.
16) Chew gently
Simply chewing food slowly will help you feel fuller. The more time you spend chewing, the more your brain will actively stimulate you to eat well, so you will be satisfied with less food than a large plate you swallow in 1 minute.
17) Trick!
Eating once a week revives the appetite suppressant hormone (leptin), balances thyroid hormones, reduces the craving for sugar, and speeds up the metabolism.
You can cheat by eating vegetables or other low-fat foods. Foods that increase leptin levels include fruits, vegetables, beans, whole grains, and other low-fat foods. Fatty meat and fish, on the other hand, reduce leprosy.
18) Take a picture of the food!
Food images change attitudes and behaviors toward food. It is better to hang pictures of fruits, apples and bananas in the refrigerator.
Pictures are better perceived than a written list of food on paper. When you see a healthy food in a picture, you unconsciously remember it as an advertisement and choose healthy fruits in the future, not chips and crackers.
Of course, it is better to post good pictures! Otherwise you will not have enough will!