Are you looking for a comprehensive weight loss plan that will help you lose a few extra pounds while pampering you, especially during the holidays?
We'll give you 18 scientifically proven tips to help you figure this out.
18 tips to lose weight comprehensively and lose weight in the shortest time!
1) Eat from a small plate. . .
People tend to underestimate their cutlery, especially cups, plates and their size. Everyone knows that a large plate holds more food and a small plate less.
When the same portion of food is served on a small plate, people naturally eat less than a large plate.
After all, chances are you want to put an additive on a large plate, and a small portion looks bad and has no appetite. Scientists believe that the amount of food relative to the size of the plate sends an urge to the brain, and if the rim of the plate is not empty, you will believe that you will eat more.
2) blue plate
Ironically, when we eat blue plates, we tend to eat less than other colored plates, according to a 2011 study, although scientists are still not sure why!
But we know that reds, oranges, and yellows stimulate appetite, but cooler tones reduce it. The king of these colors is blue. Yes, blue plates look great because blue is called "royal" for no reason.
3) Snacks
No complex weight loss is complete without regular snacks. You can't starve to death! When you're hungry, you start overeating until your brain sends the urge that you're full.
A salad, a bowl of broth or soup before your main meal will help you stay calm and eat less at lunch. Since these snacks are watery and high in fiber, they'll fill your stomach and you won't feel hungry.
Consuming two servings of low-calorie soup a day increases weight loss by 50% compared to consuming the same calories from snacks such as sandwiches and crackers.
4) Sleep like a baby
Experience has shown that good sleep can prevent excess weight. Lack and deprivation of sleep actually lowers levels of leptin, an appetite-reducing hormone. This hormone stimulates hunger.
Not surprisingly, sleep-deprived people often feel hungry and crave unhealthy foods like candy, cake, and salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Stay up late on weekends
Women who went to bed and woke up at the same time each day had low or no fat at all.
This is how certain clocks in the body are created, according to which all organs function properly. If you violate your body's internal regulations, some processes will start to falter and you'll see fat very quickly.
6) Always eat breakfast
People who skip breakfast are more likely to gain weight! Eating out for breakfast can also lead to obesity. Never eat on the go! You swallow fast and swallow everything but healthy homemade food. It's better to make yourself a healthy and nutritious breakfast every day to stay slim.
7) Stop the pressure
We must emphasize that our bodies secrete the hormone cortisol, and when there is too much cortisol, it leads to an increase in visceral fat around the abdomen.
So don't be nervous, don't worry about anything, think positively, think of any other ways to manage stress and anxiety. You may find essential oils suitable as an alternative way to manage stress.
8) Watch out for hormones
Not only does cortisol destroy your weight, the thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Hormone imbalance can be a real hindrance to weight loss, so watch your health and remember that hormones need to be in balance.
9) Try High Intensity Interval Training
Any type of exercise can help with weight loss, but including alternating short periods of high-intensity cardio with a less intense recovery period is the best way to burn fat.
It has been shown to burn fat more effectively than other exercises, especially around the belly.
10) Weightlifting
But just an ordinary stick won't help. You need to lift weights, which is also good for your overall health.
If you can't go to the gym, grab a regular bottle, fill it with water or sand, and you'll have some dumbbells. They will help build muscle tone and kickstart your metabolism, which is important for healthy, strong bones.
11) Yoga
Yoga classes will relieve stress and help you lose weight. In a 2012 study on the effects of yoga on postmenopausal obese women, the results were shocking: 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 convince your brain that you feel 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 hunger traps. These are grapefruit, lemon, cinnamon, anise and bergamot.
14) Buy organic food
Compound weight loss should be based on the use of organic food. Canadian scientists have conducted a study in mice and found that chemicals in common pesticides slow metabolic function and increase the risk of obesity and diabetes.
If you buy organic or grow your own in the garden, you don't have to worry too much. Our ancestors ate only whole foods, and as you know, never in the history of our existence have we been so obese.
15) Don't eat when you're in a bad mood
When you're in a bad mood, you tend to eat everything. But monotonous tasks also keep you chewing something. Watching TV, driving, sitting with friends, walking down the street, cleaning the kitchen. All because we don't understand our standards for grabbing food in flight when we're distracted by many tasks.
16) Chew slowly
The simple act of chewing your food slowly will help you feel full. The more time you chew, the more your brain will generate the urge that you're actively eating, meaning you'll be fuller by eating less than if you swallowed a large plate in 1 minute.
17) Tricks!
Eating a cheat once a week can boost your metabolic rate by restoring the appetite-suppressing hormone (leptin) and balancing thyroid hormones and reducing sugar cravings.
You can trick 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. Conversely, fatty meat and fish lower leptin levels.
18) Take pictures of the food!
Food photos change people's attitudes and behaviors about food choices. It's best to hang pictures of berries, apples, and bananas on the refrigerator.
Photos are better than a written food list on paper. When you see healthy food in a photo, you subconsciously remember it as an ad, and in the future you'll choose healthy fruit instead of chips and cookies.
Of course, it is better to hang beautiful photos! Otherwise, you won't have enough willpower!