Are you looking for a comprehensive weight loss program that will help you shed a few extra pounds while being indulgent towards 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 service, 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 they would from a large plate.
After all, you will most likely put an additive on a large platter and a small portion looks very bad and unappetizing. Researchers believe that the amount of food relative to the size of the dish sends impulses to the mind, and it is believed that one eats more if the edges of the plate are not empty.
2) Blue fade
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 researchers are still not sure why!
But we know that red, orange, yellow stimulate the 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 is not for nothing that the blue color is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. Do not starve! When you are hungry, you will start overeating 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 will not 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 obesity. Lack and lack 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 and crave unhealthy foods like sweets, cakes, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on the weekend
Women who go to bed and wake up at the same time every day, are low in fat or are not overweight at all.
This is how certain clocks are produced in the body and all organs function properly after these clocks. If you violate your body's internal charter, some processes will begin to falter and you will soon see fat.
6) Always eat breakfast
Anyone who does not eat breakfast is more likely to be overweight! Breakfast eaten from home also causes obesity. Never eat on the go! You swallow very fast and anything but healthy homemade food. Rather make a healthy and nutritious breakfast every day and stay slim.
7) Stop stress
We need to emphasize that our body secretes the hormone cortisol, which in case of overproduction leads to an increase in visceral fat around the abdomen.
So do not be nervous, do not worry about anything, think positive, think of any other method of dealing with stress and anxiety. You can find essential oils suitable as an alternative way of dealing with stress.
8) Be careful with hormones
Cortisol not only destroys your weight, the thyroid gland 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 form of exercise will help with weight loss, but activities that include alternating short periods of intense aerobic exercise with less intense periods of recovery are the best way to burn fat.
It has been shown to be more effective than other sports at burning fat, especially around the abdomen.
10) Lift weights
But just a plain stick does not help. You need weightlifting, which is also good for your overall health.
If you can not go to the gym, take regular bottles, fill them with water or sand, then you have some kind of dumbbells. They help strengthen muscle tone and kickstart your metabolism, which is important for healthy, strong bones.
11) Yoga
A yoga class will relieve stress and help you lose weight. In a 2012 study of the effects of yoga on obese postmenopausal women, the results were astounding: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference and visceral fat, while increasing slim body mass!
12) The smell of food
The smell of food is enough to fool your brain into thinking you are feeling full. Some of the foods that have been tested for their odor saturation are: olive oil, garlic, apples, bananas, fennel and grapefruit. But do not try to sniff out chocolate or freshly baked cupcakes!
13) Essential oils
Like smelly foods, some essential oils are known for their ability to act as a starvation 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 metabolism and increase the risk of obesity and diabetes.
If you buy organic or grow your own in your garden, then you do not have to worry so much. Our ancestors ate only natural food, and you know for yourself that there has never been such obesity as there 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 chew on something all the time. Watching TV, driving a car, sitting with friends, walking the streets, 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 snatch on the go.
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 you will be more satiated by less food than by a large full plate that you swallow in 1 minute.
17) Trick!
Cheating to eat once a week boosts your metabolism by reviving the appetite suppressant hormone (leptin) and by balancing thyroid hormones and reducing sugar cravings.
You can fool your meal by eating fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, beans, grains and other low-fat foods. On the contrary, fatty meats and fish reduce leptin levels.
18) Take pictures of the food!
Food images change attitudes and behaviors around food choices. It is better to hang pictures 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 picture, you will subconsciously remember it as an advertisement, and in the future you will choose healthy fruits, not chips and biscuits.
Of course, it is better to hang beautiful pictures! Otherwise you will not have enough willpower!