Looking for a comprehensive weight loss program to help you get rid of a couple of extra pounds and at the same time be discounted, especially during the holidays?
We will provide 18 science-based tips to help you deal with this problem.
Comprehensive Weight Loss 18 Tips To Lose Weight In The Shortest Possible Time!
1) Eat from a small plate. . .
People tend to underestimate their cutlery, especially cups, plates and their size. Everyone understands that a big plate will hold more food and a smaller one will hold 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 probably want to add an addition to a large dish, and a small portion looks very poor and unappetizing. Scientists believe that the amount of food relative to the size of the dish sends impulses to the mind, and you think you eat more if the edges of the plate are not empty.
2) Blue dishes
Ironically, but as 2011 shows, research has shown that when we eat from blue plates, we tend to eat less than when we eat from other colors, although scientists still don’t know why!
However, we know that red, orange, yellow stimulate the appetite, while 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 color blue is called "royal".
3) Snacks
Complex weight loss is not possible without regular snacks. You don't have to starve! When you are hungry, you will start overeating until the brain gives the impulse that you are already full.
Salads, a bowl of broth or soup before the main meal will help you stay calm and eat less for lunch. Because these snacks are watery and high in fiber, they will fill your stomach and make you feel hungry.
Two servings of low-calorie soups per day increases the rate of weight loss by 50% than consuming the same number of calories from snacks such as sandwiches, cookies, and more.
4) Sleep like a baby
Experience shows that good sleep protects against overweight. Lack of sleep and lack of sleep actually reduces the amount of leptin, a hormone that reduces appetite. And this hormone stimulates a feeling of hunger.
Not surprisingly, people who are not asleep are often hungry, craving unhealthy foods like candy, cakes, cheese chips. Therefore, complex weight loss should be combined with good deep sleep.
5) Do not sleep until late on weekends
Women who go to bed and get up at the same time every day are low in fat or not at all obese.
In this way, certain clocks are produced in the body, and all the organs work correctly according to these clocks. If you violate your body’s internal charter, some processes begin to limp and you will soon see fat.
6) Always eat breakfast
Those who don’t eat breakfast are more likely to be obese! Breakfast eaten away from home also causes obesity. Never eat on the road! You swallow very quickly and nothing but healthy homemade food. It is better to prepare a healthy and nutritious breakfast every day and be lean.
7) Stop stress
We need to emphasize that our body secretes the hormone cortisol, which produces too much visceral fat around the abdomen.
So don’t worry, don’t worry about anything, think positively, think of any other way to manage stress and anxiety. Essential oils may be suitable as an alternative way to manage stress.
8) Be careful with hormones
Cortisol not only damages your weight, but your thyroid and adrenal glands also play an important role in producing hormones that affect obesity. Hormones can be a real blockage before losing weight, so monitor your health and remember that hormones need to be balanced.
9) Try a high intensity interval workout
Any exercise will help you lose weight, but activities that include alternating short intense aerobic exercises with 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 won’t help. You need weightlifting, which is also good for your health.
If you can’t go to the gym, take simple bottles, fill them with water or sand, and you’ll have some dumbbells. They will help boost muscle tone and speed up metabolism, which is important for healthy and strong bones.
11) Yoga
Yoga courses will relieve stress and help you lose weight. The results of a 2012 study of the effects of yoga on obese women after menopause were staggering: 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 for your brain to believe that you are feeling full. Some foods have been tested for odor saturation: olive oil, garlic, apples, bananas, fennel and grapefruit. But don’t try to sniff chocolate or freshly baked cupcakes!
13) Essential oils
Like stinky foods, some essential oils are known for their ability to contain hunger. These are grapefruit, lemon, cinnamon, fennel and bergamot.
14) Buy organic
Difficult weight loss should be based on the consumption of organic food. Canadian researchers conducted a study in mice that showed that chemicals in conventional pesticides slow down metabolic function and increase the risk of obesity and diabetes.
If you buy organic products or grow your own garden, you won’t have to worry so much. Our ancestors ate only natural food, and you yourself know that obesity as it is now has never existed in the history of our existence.
15) Do not eat when you are upset
When you’re in a bad mood, you tend to eat everything. But monotonous tasks also force you to chew on something all the time. Watch TV, drive, sit with friends, walk down the street, manage the kitchen. It’s all because when we’re distracted by a lot of tasks, we don’t understand the food norm we’re grabbing while flying.
16) Chew slowly
A simple action of chewing food slowly will help you feel full. The more time you spend chewing, the more your brain gives impulses to actively eating well, which means you’ll be fuller from less food than from a large full plate you lose in 1 minute.
17) Trick!
Cheating once a week increases metabolism by reviving an appetite suppressant hormone (leptin) and balancing thyroid hormones and reducing sugar cravings.
You can confuse your meal by snacking on fruits and vegetables or other low-fat foods. Foods that increase leptin include fruits, vegetables, beans, grains, and other low-fat foods. Fatty meats and fish, by contrast, reduce leptin levels.
18) Take a picture of the food!
Food photos change attitudes and behavior when choosing food. Pictures of berries, apples, bananas are better to hang on the fridge.
Photos are perceived better than a list of foods written on paper. When you see healthy food in a photo, you will unknowingly remember it as an advertisement and choose healthy fruits instead of chips and cracklings in the future.
Of course, better to hang beautiful photos! Otherwise you will not have enough will!