Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds and at the same time pamper you, especially during the holidays?
We will provide you with 18 scientifically proven tips to help you solve this problem.
Comprehensive weight loss in 18 tips to lose weight in the shortest possible time!
1) Eat from a small plate. . .
People tend to underestimate their cutlery, especially cups, plates and their size. Everyone understands that a large plate will hold more food, and a smaller plate will fit less.
When equal portions of food are placed on small plates, people naturally eat less than from large plates.
After all, you most likely want to add additives to a large dish, and small portions look very bad and unappetizing. Scientists believe that the amount of food relative to plate size sends impulses to the mind, and you believe that you eat more if the edges of the plate are not empty.
2) Blue plate
Ironically, when we eat from a blue plate, we tend to eat less than when we eat from another color, according to a 2011 study, although scientists are still not sure why!
But we know that red, orange, yellow stimulate appetite, but cooler colors, on the other hand, reduce it. The king of these colors is blue. Yes, and blue plates look great, because it's not for nothing that blue is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You don't have to starve! When you are hungry, you will start to overeat until your brain gives the impulse that you are 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 juicy 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 weight loss rate by 50% than consuming the same number of calories from snacks such as sandwiches, pastries, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Sleep deprivation and lack of sleep actually reduce levels of leptin, a hormone that reduces appetite. And this hormone stimulates hunger.
Not surprisingly, sleep-deprived people often feel hungry, craving unhealthy foods such as sweets, cakes, salty chips. Therefore, complex weight loss should be combined with a good restful sleep.
5) Staying up late on the weekend
Women who went to bed and woke up at the same time each day had low fat levels or were not obese at all.
This is how a certain clock is produced in the body, and all organs work properly according to this clock. If you violate the internal charter of your body, some processes begin to falter, and you will soon see fat.
6) Always have breakfast
Anyone who skips breakfast is more likely to be obese! Breakfast eaten away from home also causes obesity. Never eat on the go! You swallow very fast and nothing but healthy homemade food. Better to make yourself a healthy and nutritious breakfast every day and stay slim.
7) Stop stress
We must stress that our bodies secrete the hormone cortisol, which, when produced in excess, causes an increase in visceral fat around the abdomen.
So don't be nervous, don't worry about anything, think positive, think of other methods to manage stress and anxiety. You may find essential oils suitable as an alternative way to manage stress.
8) Watch out for hormones
Cortisol not only damages your weight, your thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Faulty hormones can be a real barrier to weight loss, so keep an eye on your health and remember that hormones need to be in balance.
9) Try High Intensity Interval Workout
Any type of exercise will help you lose weight, but activities that include short periods of intense aerobic exercise alternating with less intense recovery periods are the best way to burn fat.
Proven to be more effective than other sports to burn fat, especially around the stomach.
10) Lift weights
But just an ordinary stick will not help. You need to lift weights, which is good for your overall health too.
If you can't get to the gym, then take an ordinary bottle, fill it with water or sand, and you will have some kind of dumbbells. They will help strengthen muscles and kickstart your metabolism, which is important for healthy and strong bones.
11) Yoga
Yoga classes will relieve stress and help you lose weight. In a 2012 study on the effects of yoga on obese postmenopausal women, the results were astonishing: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference, and visceral fat, while increasing lean body mass!
12) Food smell
The smell of food is enough to trick your brain into believing you are full. Some of the foods tested for odor saturation were: olive oil, garlic, apples, bananas, fennel, and grapefruit. But don't try to sniff out freshly baked chocolate or cupcakes!
13) Essential oil
Like smelly 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 foods. Canadian scientists conducted studies on mice that showed that chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you buy organic or grow your own in your garden, then you have nothing to worry about. Our ancestors ate only natural foods, and you yourselves know that there has never been such an obesity as today in the history of our 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 keep you chewing on something. Watching TV, driving, sitting with friends, walking on the street, cleaning the kitchen. All of this is due to the fact that when we are distracted by multiple tasks, we don't understand the norm of the foods we take in quickly.
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 the impulse that you are actively eating well, which means you will be fuller from less food than from the large plate you swallow in 1 minute.
17) Tricks!
Cheating for a meal once a week increases your metabolic rate by stimulating the appetite suppressant hormone (leptin) and by balancing thyroid hormones and reducing sugar cravings.
You can cheat your diet by snacking on fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, nuts, cereals, and other low-fat foods. Fatty meats and fish, on the other hand, lower leptin levels.
18) Take a picture of the food!
Food photos change attitudes and behaviors around food choices. It is better to hang photos of berries, apples, bananas in the refrigerator.
Photos are considered better than food lists written on paper. When you see healthy food in photos, you will subconsciously remember it as an advertisement and in the future you will choose healthy fruit instead of chips and crackers.
Of course, it is better to hang a good photo! Otherwise, you won't have enough willpower!