Are you looking for a comprehensive weight loss program that will help you shed a few extra pounds and at the same time be comfortable with 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 time possible!
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 placed on a small plate, people naturally eat less than from a large plate.
After all, you most likely want to put an additive in a large plate, and a small portion looks very poor and not tasty. Scientists believe that the amount of food in relation to the size of the plate 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, though scientists are still not sure why!
But we know that red, orange, yellow stimulate the appetite, but cooler shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because it's not for nothing that the color blue is called "royal".
3) Snacks
Complex weight loss is not complete without regular meals. You do not have to starve! When you are hungry, you will start eating too much, until your brain gives the impulse that you are already full.
A salad, a bowl of gravy or soup before the main meal will help you stay calm and eat less for lunch. Since these foods are thin and rich in fiber, they will fill your stomach and you will not feel hungry.
Two servings of low-calorie soup consumed each day increase the rate of weight loss by 50% than consuming the same amount of calories from foods such as sandwiches, biscuits, etc.
4) Sleep like a baby
Experience shows that good sleep prevents excess weight. Lack of sleep deprivation actually lowers the level of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
It is not surprising that people deprived of sleep 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.
Thus certain hours are produced in the body and all the organs work correctly according to these hours. If you violate the internal statute of your body, some processes start to fluctuate and you will soon see fat.
6) Always eat breakfast
Anyone who does not eat breakfast is more likely to be obese! Eating breakfast outside the home also causes obesity. Never eat on the go! You swallow very quickly and everything except healthy homemade food. Better make yourself a healthy and nutritious breakfast every day and stay lean.
7) Stop stress
We must emphasize that our body secretes the hormone cortisol, which when overproduced, leads to the increase of visceral fat around the abdomen.
So do not worry, do not worry about anything, think positively, think of some other method to manage stress and anxiety. You can find suitable essential oils as an alternative way to manage stress.
8) Be careful with hormones
Not only does cortisol destroy your weight, thyroid and adrenal glands also play a role in the production of hormones that affect overweight. Lost 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
Any type of exercise will help you lose weight, but activities that include short alternate 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 abdomen.
10) Lift weights
But just a regular stick will not help. You need to lift weights, which is also good for your overall health.
If you can not 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 boost your metabolism, which is important for healthy and strong bones.
11) Yoga
A yoga course will relieve stress and help you lose weight. In a 2012 study on 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 internal fat, 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 aromatic saturation are: olive oil, garlic, apples, bananas, dill and grapefruit. But do not try to smell the chocolate or the freshly baked cakes!
13) Essential oils
Like stinky foods, some essential oils are known for their ability to act as a hunger trap. These are grapefruit, lemon, cinnamon, dill and bergamot.
14) Buy Organic
Complex weight loss should be based on the use of organic food. Canadian scientists conducted a study on mice, which showed that chemicals in common pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you are buying organic or growing yourself in your garden, then you do not 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) Do not eat when you are 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 for the fact that when we are distracted from many tasks, we do not understand the rate of food we catch in the fly.
16) Chew slowly
The simple act of chewing 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 more full of less food than of a large plate full of swallowing. 1 minute.
17) Fraud!
The trick of eating once a week boosts your metabolic rate by reviving the hormone that suppresses appetite (leptin) and balancing thyroid hormones and reducing cravings for sugar.
You can cheat your meal by eating fruits and vegetables or other low fat foods. Foods that increase leptin levels are fruits, vegetables, beans, whole grains and other low-fat foods. Fatty meats and fish, on the other hand, lower leptin levels.
18) Take pictures of food!
Food photos change attitudes and behaviors about food choices. It is better to hang photos of berries, apples, bananas in the refrigerator.
Photos are perceived better than a written list of foods on paper. When you see healthy food in a picture, 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 pictures! Otherwise, you will not have enough willpower!