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 be forgiving, especially during the holidays?
Here are 18 scientifically proven tips to help you cope with this problem.
Comprehensive weight loss 18 tips to lose weight 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 can hold more food and a smaller one holds less.
If you put the same portion of food on a small plate, people will of course eat less than from a large plate.
After all, you most likely want to add an additive to a large meal, and a small dose seems very poor and anorexic. Scientists believe that the amount of food in relation to the size of the pot sends impulses to the mind, and you think you will eat more if the edges of the plate are not empty.
2) Blue dishes
According to a 2011 study, ironically, when we eat from a blue plate, we tend to eat less than when we eat from other colors, although scientists still don’t know why!
But we know that red, orange, yellow stimulate the appetite, while the colder shades, on the contrary, reduce it. The king of these colors is blue. Yes, and blue dishes look good because it’s no coincidence they call the color "blue".
3) Snacks
Complex weight loss is not complete without regular snacks. Don't starve! When you are hungry, you start eating too much until your brain gives you the impulse that you are already full.
A salad, a bowl of broth or a soup before the main meal will help you stay calm and eat less for lunch. Because these snacks are wet and rich in fiber, they will fill your stomach and you will not be hungry.
Consuming two servings of low-calorie soup per day increases the rate of weight loss by 50% than consuming the same number of calories from snacks such as sandwiches, cakes, and so on.
4) Sleep like a baby
Experience shows that good sleep prevents being overweight. Lack of sleep and lack of sleep actually reduces the levels of leptin, an appetite-suppressing hormone. And this hormone stimulates hunger.
Not surprisingly, people with sleep deprivation are often hungry, craving unhealthy foods such as sweets, cakes, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay late on the weekend
Women who go to bed and wake up at the same time every day are low in fat or not at all obese.
This creates certain hours in the body and all the organs function properly according to those hours. If you break the internal rules of your body, certain processes will start to stall and you will soon see fat.
6) Always have breakfast
Those who do not have breakfast are more likely to become obese! Breakfast taken outside the home also causes obesity. Never eat on the go! You swallow everything very quickly, except unhealthy homemade food. Rather, prepare yourself 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 leads to an increase in visceral fat around the abdomen in the event of overproduction.
So don’t get nervous, don’t worry about anything, think positive, think of another way to deal with stress and anxiety. You may find essential oils suitable as an alternative way to deal with stress.
8) Be careful with hormones
Cortisol not only destroys body weight, but the thyroid gland and adrenal gland also play a role in the production of hormones that affect obesity. Exhausted hormones can be a real block 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 will help you lose weight, but the best way to burn fat is to alternate between intense aerobic exercise and less intense recovery periods.
It has been shown to be more effective in burning fat than other sports, especially around the abdomen.
10) Lift the weights
But a standard stick doesn't help. You need to lift weights, which is also good for your overall health.
If you can’t go to the gym, buy ordinary bottles, fill it with water or sand, and you’ll have some weight. They help boost muscle tone and start metabolism, which is important for healthy, strong bones.
11) Yoga
A yoga course relieves stress and helps you lose weight. In a 2012 study on the effects of yoga on obese postmenopausal women, there were impressive results: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference and visceral fat while increasing lean body mass!
12) The smell of food
The smell of food is enough to make your brain believe you feel full. The odor saturation of some foods has been studied: olive oil, garlic, apples, bananas, fennel and grapefruit. But don’t try to smell chocolate or freshly baked cake!
13) Essential oils
Like stinky foods, some essential oils are known 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 that chemicals in common pesticides slow down the metabolism and increase the risk of obesity and diabetes.
If you buy organic or grow it in your own garden, you don’t have to worry so much. Our ancestors ate only natural food, and you yourself know that there has never been such an obesity in the history of our existence as it is now.
15) Do not eat when you are nervous
If you are in a bad mood, you tend to eat everything. But even monotonous tasks are constantly 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 many tasks distract us, we don’t understand the norm of the food we grab on the go.
16) Chew slowly
The simple operation of chewing food slowly helps you feel full. The more time you spend chewing, the more impulse your brain gives to actively eating well, which means you’ll be more satiated from less food than from a large full plate you swallow in 1 minute.
17) Print!
Cheating once a week increases your metabolism by reviving the appetite suppressant hormone (leptin), balancing thyroid hormones and reducing sugar hunger.
You can freak out your meal by snacking on 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 contrary, reduce leptin levels.
18) Take pictures of the food!
Food photos change attitudes and behavior about food choices. It’s better to hang photos of berries, apples, bananas on the fridge.
Photos are more perceptible than a list of food written on paper. If you see healthy food in a photo, you will subconsciously remember it as an advertisement and choose healthy fruits in the future, not chips and biscuits.
Of course it is better to hang nice pictures! Otherwise you will not have enough willpower!