Are you looking for a comprehensive weight loss program that will help you lose a few extra pounds as well as be indulgent for you especially during the holidays?
We'll give you 18 scientifically proven tips to help you tackle this problem.
Comprehensive Weight Loss in 18 Tips to Lose Weight in Less Time!
1) Eat in small plate. . .
People tend to underestimate their tableware, especially cups, plates, and their size. Everyone understands that a larger plate will fit more food, and a smaller plate will fit less.
When the same portion of food is placed on a smaller plate, people naturally eat less than when on a larger plate.
After all, you most likely want to put an additive on a large dish, and a small portion look too bad and unappetizing. Scientists believe that the amount of food relative to the size of the dish sends impulses to the brain, and you believeIf the sides of the plate are not empty then you eat more.
2) blue consonant
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 cold colors, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look great, because it is not in vainThat blue color is called "royal".
3) Snacks
Complex weight loss is not complete without regular snacks. You should not starve! When you are hungry, you will start eating more 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 full of fiber, they will fill you up and won't leave you hungry.
Two servings of low-calorie soup daily increases the rate of weight loss by 50%, compared to consuming the same amount of calories from snacks like sandwiches, cookies, etc.
4) sleep like a baby
Experience shows that good sleep protects against excess weight. 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 go hungry, craving unhealthy foods like candy, cakes, salty chips. Therefore, complex weight loss should be combined with a good deep sleep.
5) Waking up late on weekends
Women who go to bed and wake up at the same time every day have lower levels of fat or are not obese at all.
Thus certain clocks are created in the body, and according to these clocks all organs work correctly. If you violate the internal charter of your body, some processes start to falter, and you will soon see fat.
6) Always have breakfast
Anyone who doesn't eat breakfast is more likely to be obese! Breakfast eaten away from home also causes obesity. Never eat on the go! You tend to swallow anything but healthy homemade food very quickly. It would be better if you have a healthy and nutritious breakfast every day and stay slim.
7) stop stress
We must stress that our body secretes the hormone cortisol, which when produced in excess leads to an increase in visceral fat around the abdomen.
So don't panic, don't worry about anything, think positive, think of some other way to manage stress and anxiety. You can find suitable essential oils as an alternative way to manage stress.
8) Beware of hormones
Not only does cortisol worsen your weight, but the thyroid and adrenal glands also play a role in the production of hormones that affect obesity. The odd hormone can be a real blockade against weight loss, so keep an eye on your health. And remember that hormones must be in balance.
9) Try High Intensity Interval Training
Any type of exercise will help with weight loss, but activities that involve alternating intense aerobic exercise with short recovery periods are the best way to burn fat.
It has been shown to be more effective than other sports for burning fat, especially around the abdomen.
10) lifting weights
But just a regular stick won't help. You need weightlifting, which is also good for your overall health.
If you can't go to the gym, take simple bottles, fill them with water or sand, and you'll have some sort of dumbbells. They'll help strengthen muscle tone and kick-start your metabolism, which is healthy, Important for strong bones.
11) Yoga
Taking a yoga course relieves stress and helps with weight loss. In a 2012 study of the effects of yoga on obese postmenopausal women, the results were surprising: 16 weeks of yoga improved body weight, body fat percentage, Significantly reduced BMI, waist circumference and visceral fat, while increasing lean body mass!
12) the smell of food
The smell of the food is enough to trick your brain into believing that you feel full. Some of the foods that have been tested for smell saturation are: olive oil, garlic, apples, bananas, fennel and grapes. But chocolate orTry not to smell the freshly baked cupcakes!
13) Essential Oils
Like aromatic foods, some essential oils are known for their ability to act as appetite traps. 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 rats that found that chemicals in common insecticides slow metabolic activity and increase the risk of obesity and diabetes.
If you are buying organic or growing your own in your garden, you don't need to worry so much. Our ancestors ate only natural food, and you yourself know that there was never such fatness as it is now in our existence. is in the history of.
15) Don't eat when you're upset
When you are in a bad mood, you eat everything. But even monotonous tasks keep you chewing something constantly. Watching TV, driving, sitting with friends, walking on the street, cleaning the kitchen. It's all about this. 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 slowly chewing your food will help you feel full. The longer you chew, the more your brain impulses that you're actively eating well, which means you're 1Will be filled with less food than a large full plate swallowed in minutes.
17) Move!
Cheating to eat once a week increases your metabolic rate by revving up the appetite-suppressing hormone (leptin) and balancing thyroid hormones and reducing sugar cravings.
You can fool your diet by snacking on fruits and vegetables or other low-fat foods. Foods that increase leptin levels are fruits, vegetables, beans, grains and other low-fat foods. Fatty meats and fish, conversely, reduce leptin levels.
18) Take pictures of food!
Food photos change the attitude and behavior 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 photo, you will subconsciously remember it as an advertisement and in the future you will choose healthy fruits, not chips and crackers.
Of course, it's better to hang nice pictures! Otherwise, you will not have enough willpower!