Are you looking for a comprehensive weight loss program that will help you get rid of a few extra pounds and at the same time spoil you, especially during the holidays?
We give you 18 scientifically proven tips to help you deal with this problem.
Comprehensive weight loss in 18 tips to lose weight in no time!
1) Eat from a small plate. . .
People tend to underestimate their dishes, especially cups, plates, and their size. Everyone understands that more food fits on a large plate and less on a smaller one.
Of course, if the same portion of food is put on a small plate, you will eat less than from a large plate.
After all, you most likely want to put an additive on a large dish, and a small portion looks very bad and unappetizing. Scientists believe that the amount of food in relation to the size of the dish sends impulses to the mind, and they believe that when the edges of the plate aren't empty, you eat more.
2) Blue dishes
Ironically, according to a 2011 study, we tend to eat less when we eat from blue plates than when we eat from other colors, although scientists are still not sure why!
But we know that red, orange and 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 snacking. You mustn't starve! When you're hungry, you'll start overeating until your brain gives the impulse that you're already full.
A salad, bowl of broth, or soup before your main meal will help you stay calm and eat less at lunchtime. 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 daily increases weight loss by 50% versus consuming the same amount of calories from snack foods such as sandwiches, cookies, etc.
4) Sleep like a baby
Experience shows that good sleep prevents obesity. Sleep deprivation and deprivation actually reduce levels of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
Not surprisingly, sleep deprived people often feel hungry and crave unhealthy foods like candy, cakes, and salty chips. Therefore, complex weight loss should be combined with a good deep sleep.
5) Stay up late on weekends
Women who go to bed and wake up at the same time every day are low in fat or 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 go against your body's inner charter, some processes will stall and you will soon see fat.
6) Always have breakfast
If you don't eat breakfast, you're more likely to be obese! Eating breakfast outside the home also causes obesity. Never eat on the go! They swallow very quickly and are anything but healthy home cooking. Better make yourself a healthy and nutritious breakfast every day and stay slim.
7) Stop stress
We must emphasize that our bodies secrete the hormone cortisol, which when overproduced leads to an increase in visceral fat around the abdomen.
So don't be nervous, don't worry, think positive, think of another way to deal with stress and anxiety. You may find essential oils to be 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. Imbalanced hormones can be a real roadblock to 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 with weight loss, but activities that alternate short periods of intense aerobic exercise with periods of less intense recovery are the best way to burn fat.
It has proven to be more effective than other sports for burning fat, especially in the abdominal area.
10) Lifting 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, take ordinary bottles, fill them with water or sand and you have some kind of dumbbells. They help increase muscle tone and boost metabolism, which is important for healthy, strong bones.
11) Yoga
A yoga class reduces stress and helps with weight loss. In a 2012 study of the effects of yoga on obese postmenopausal women, the results were startling: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference, and visceral fat, while lean body mass increased!
12) The smell of food
The smell of food is enough to trick your brain into feeling full. Some of the foods tested for odor 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 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 chemicals in common pesticides slowed down metabolic function and increased the risk of obesity and diabetes.
If you buy organic or grow your own in your garden, you don't have to worry as much. Our ancestors only ate natural foods, and you know for yourselves that obesity has never been as high in our history as it is now.
15) Don't eat when you're upset
When you're in a bad mood, you tend to eat everything. But even with monotonous tasks, you're constantly chewing on something. TV, driving, hanging out 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 the food we eat in the blink of an eye.
16) Chew slowly
The simple act of slowly chewing your food will help you feel full. The more time you spend chewing, the more your brain is stimulating you to actively eat well, which means you'll get full from less food than from a big, full plate you gulp down in 1 minute.
17) Trick!
Eating once a week increases your metabolism by reviving appetite-suppressing hormone (leptin) and balancing thyroid hormones, reducing sugar cravings.
You can fool your meal by eating fruits and vegetables or other low-fat foods. Foods that increase leptin levels include fruits, vegetables, beans, grains, and other low-fat foods. Fatty meat and fish, on the other hand, lower leptin levels.
18) Take photos of the food!
Food photos are changing attitudes and behaviors related to food choices. It is better to hang photos of berries, apples and bananas on the refrigerator.
Photos are perceived better than a written grocery list on paper. If you see healthy food in a photo, subconsciously remember it as an advertisement and in the future choose healthy fruit, not chips and crackers.
Of course, it's better to hang up beautiful photos! Otherwise you will not have enough willpower!