Are you looking for a comprehensive weight loss program that will help you shed a couple of 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 possible time!
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 portion of food is put 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 dish, and a small portion looks very poor and unappetizing. Scientists believe that the amount of food relative to the size of the dish sends 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, although 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 blue color is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You must not starve! When you are hungry, you will begin to overeat 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 rich in fiber, they will fill your stomach and you won't feel hungry.
Two servings of low-calorie soup consumed daily increases the rate of weight loss by 50% than consuming the same amount of calories from snacks like sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack of and deprivation of sleep actually reduces the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Not surprisingly, sleep-deprived people are often 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 weekends
Women who go to bed 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 correctly according to these clocks. If you violate the internal charter of your body, some processes begin to falter, and you will soon see fat.
6) Always eat breakfast
Anyone who doesn't eat breakfast is more likely to be obese! Breakfast that is eaten away from home also causes obesity. Never eat on the go! You swallow very quickly and anything but healthy homemade food. Better make yourself a healthy and nutritious breakfast every day and stay slim.
7) Stop stress
We must emphasize that our body secretes the hormone cortisol, which, when overproduced, leads to an increase in visceral fat around the abdomen.
So don't be nervous, don't worry about anything, think positive, think of any other method to manage stress and anxiety. You may find essential oils suitable as an alternative way to manage stress.
8) Be careful with 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. Hormones out of 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 type of exercise will help with weight loss, 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 for burning fat, especially around the belly.
10) Lift weights
But just a regular stick will not help. You need weightlifting, which is good for your overall health too.
If you can't go to the gym, then take ordinary bottles, fill them with water or sand, and you will have 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 obese postmenopausal 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 trick your brain into believing that you feel full. Some of the foods tested for their saturation of odors are: olive oil, garlic, apples, bananas, fennel and grapefruit. But don't try to sniff chocolate or freshly baked 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 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 your own in your garden, then you don't have to worry so much. Our ancestors ate only natural food, and you yourself know that there has never been such obesity as it is now in our history of existence.
15) Don't eat when you're upset
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, sitting with friends, walking down the street, cleaning the kitchen. All this is due to the fact that when we are distracted by many tasks, we do not understand the norm of food that 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 that you will be fuller from less food than from a large full plate that you swallow in 1 minute.
17) Trick!
Cheating to eating once a week increases your metabolic rate by resurrecting the appetite-suppressing hormone (leptin) and by balancing thyroid hormones and reducing sugar cravings.
You can fool your meal by snacking on fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, beans, cereals, and other low-fat foods. Fatty meat and fish, on the contrary, reduce leptin levels.
18) Take pictures of the food!
Food photos change attitudes and behaviors around 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 begin to make a choice in favor of healthy fruits, not chips and crackers.
Of course, it is better to hang nice photos! Otherwise, you will not have enough willpower!