Are you looking for a comprehensive weight loss plan that will help you lose a few extra pounds while being indulgent, especially during the holidays?
We'll give you 18 scientifically proven tips to help you deal with this problem.
Comprehensive weight loss in 18 ways to lose weight in the shortest possible time!
1) Eat from a small plate. . .
People tend to underestimate their tableware, especially cups, dishes and their size. Everyone understands that a large plate fits for more food and a smaller one fits less.
When the same portion of food is placed on a small plate, people naturally eat less than they would on a large plate.
After all, you probably want to put additives on a large dish and a small part looks very bad and does not look. Scientists believe that the amount of food based on the size of the dish sends impulses to the mind and you believe that you eat more if the edges of the dish are not empty.
2) Blue dishes
Ironically, when we eat blue plates, we tend to eat less than when we eat other colors, according to a 2011 study, although researchers are still unsure why!
But we know that red, orange, yellow stimulates appetite, but colder tones, on the contrary, reduce it. The king of these colors is blue. Yes, and the blue dishes look good, because it's not for nothing that the color blue is called "royal".
3) Snack
Complex weight loss is not complete without a normal snack. You must not starve! When you are hungry, you start eating too much until your brain encourages you to be full.
Salad, bowl of broth or soup for the main meal will help you stay calm and eat less for lunch. As these snacks are high in water and high 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% while consuming the same amount of calories from snacks such as sandwiches, cookies and more. s. frv.
4) Sleep like a baby
Experience shows that good sleep prevents overweight. Lack and lack of sleep actually reduces the amount of leptin, a hormone that reduces appetite. And this hormone stimulates the feeling of hunger.
It is not surprising that people with insomnia are often hungry and crave unhealthy foods such as sweets, cakes, salty chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Get up late on weekends
Women who go to bed and wake up at the same time every day have low fat or are not overweight at all.
Thus, certain clocks are produced in the body and all organs work properly according to these clocks. If you violate your body's internal structure, some processes begin to lean on, and you will soon see fat.
6) Always eat breakfast
Anyone who does not eat breakfast is more likely to be overweight! Breakfast eaten at home also causes obesity. Never eat on the go! You swallow very quickly and anything but healthy home-made food. Better to prepare a healthy and nutritious breakfast every day and stay slim.
7) Stop stressing
We need to emphasize that our body secretes the hormone cortisol, which, when overproduced, leads to an increase in gut fat around the abdomen.
So do not be stressed, do not worry about anything, think positive, think of another way to manage stress and anxiety. You may find essential oils that are suitable as another way to manage stress.
8) Be careful with hormones
Cortisol not only destroys your weight, thyroid and adrenal glands also play a role in the production of hormones that affect obesity. Exercise hormones can be a real barrier to weight loss, so keep an eye on your health and remember that your hormones need to be balanced.
9) Try High Intensity Interval Training
Any kind of exercise will help with weight loss, but activities that involve alternating short periods of intense aerobics and less intense recovery periods are the best way to burn fat.
It has been shown to be more effective than other sports in burning fat, especially around the abdomen.
10) Lift weights
But just a regular stick will not help. You need to lift, which is also good for your health.
If you can not go to the gym, take ordinary bottles, fill them with water or sand and you will get some kind of dumbbell. They will help to strengthen muscle tension and stimulate your metabolism, which is important for healthy and strong bones.
11) Yoga
Yoga classes will relieve stress and help you lose weight. In a 2012 study of the effects of yoga on obese women after menopause, the results were stunning: 16 weeks of yoga significantly reduced body weight, body fat percentage, BMI, waist circumference and visceral fat, but at the same time increased abdominal body mass!
12) Food odor
The smell of food is enough to trick your brain into believing that you are full. Some of the foods that have been tested for odor saturation are: olive oil, garlic, apples, bananas, fennel and grapefruit. But do not try to smell chocolate or freshly baked cupcakes!
13) Essential oils
Like foul-smelling 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 foods. Canadian researchers studied mice that showed that substances in common insecticides slow down metabolic activity and increase the risk of obesity and diabetes.
If you are buying organic or growing your own in your garden, then you do not have to worry much. Our ancestors ate only natural foods and you know yourself that it has never been as obese as it is now in the history of our 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 constantly chew on something. Watch TV, drive, sit with friends, walk down the street, clean the kitchen. All of this is because when we are distracted by many tasks, we do not understand the norm of food that we catch on the fly.
16) Chew slowly
The simple act of chewing your food slowly will help you to be full. The more time you spend chewing, the more your brain encourages you to eat well, which means you will be fuller of less food than of a large full plate that you swallow in 1 minute.
17) Taste!
Cheating on your diet once a week increases your metabolic rate by reactivating your appetite suppressant hormone (leptin) and by balancing your thyroid hormones and reducing your sugar cravings.
You can deceive 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 meats and fish, on the contrary, 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 fridge.
Images are perceived better than a written list of paper assessments. When you see healthy food in a picture you will unknowingly remember it as an advertisement and in the future you will choose healthy fruit, not chips and biscuits.
Of course it is better to hang beautiful pictures! Otherwise you will not have enough willpower!