Diet alone is not a panacea for maintaining a normal weight and body mass index.By making certain changes in our lives, acquiring the right habits, we can go through this long and difficult path to harmony. But nothing is given immediately and easily. Here are some simple principles to help you start changing your life.
1. Check the power time.
The process of digesting food too quickly blocks the body's signals of fullness and often this factor is the cause of overeating. Set a timer for 20 minutes and try to eat slowly without rushing. Slow eating like this is one of the best weight loss habits and promotes healthy digestion. Eat slowly, chew thoroughly, enjoying each bite until the alarm rings. A slower feeding rate also implies greater satiety from smaller portions.
2. More sleep - less weight.
According to researchers at the University of Michigan, an extra hour of sleep helps a person lose up to 6 kg in one year. If you try to replace your usual pointless snacks with sleep, you will reduce your calorie intake by 6%. Of course, the results will be individual for each person, but sleep is still an effective tool. In addition, if you sleep too little, lack of sleep stimulates your appetite, making you feel severely hungry almost all the time.
3. Three vegetables.
Try eating any raw vegetable for dinner today, instead of your usual or stew. Tricks like this always help. The high fiber and fluid content in vegetables will help you feel fuller and get fewer calories and more nutrients. You can make a salad from these 3 vegetables, season it with lemon juice, just do not spoil this "storehouse of vitamins" with various fatty sauces (eg mayonnaise) or spices.
4. His Majesty the Soup.
Don't forget to include the first dish in your daily diet, because the soup brings not only long-lasting satiety, but also fewer calories. Choose minestrone or chicken broth. The good thing about soup is that it slows down your appetite, which is why it is so important to start your meal with the first dish. Try to avoid creamy soup, puree soup, as such soups are high in fat, which means they are high in calories. But you can add as many fresh vegetables as you want - be creative!
5. Switch to whole grains.
And this is the best option for maintaining a healthy and strong digestive system. Brown rice, barley, oats, buckwheat, wheat - all these are secret strategies in the fight against obesity. Foods like these will help you get full and get fewer calories than other foods.
6. THESE THINGS.
Hang your favorite dress, skirt or jeans that you can't fit in a prominent place. This will remind you that you are moving in the right direction. Choose something that is not too small for you, but fits too tightly and you can wear it even in the initial stage of weight loss. This will be a small reward and a great incentive to move forward. Then pursue your wildest dream - like last year's cocktail dress, which you did not wear for a long time because of your overweight.
7. Eliminate the bacon.
Turn off bacon, cold steaks or ham completely. No sandwiches! This simple action will help you avoid the extra 100 calories, which on average means approximately 4, 5 kg of loss per year. Replace bacon with something less nutritious. For example, fried peppers or tomatoes, goat cheese.
8. Make your own pizza.
Swap pizza meat for vegetable toppings and you will reduce your energy intake by 100 calories. There are other tricks regarding pizza: replace plain cheese with low-fat goat cheese, choose thin instead of thick crust and the like.
9. Reduce the amount of sugar.
Replace 1 sugary fizzy drink with lemon water, iced iced tea or some other low-calorie beverage and you will avoid consuming 10 tablespoons of sugar a day. Experiment, add natural juice, mint, frozen fruit to plain water. One study compared an additional 450 calories a day from candy to pills to soda. Eating candy unknowingly consumes fewer calories than drinking sugary drinks. Soda fans gained 1 kg in 3 weeks.
10. Drink only from tall and narrow glasses.
Replace short thick glasses with tall and narrow thin glasses. This way you will drink 25-30% less juice, soda, wine or other beverage. How will such a substitute help you lose weight? Brian Vansink, Ph. D. D. , argues that such visual cues can affect the amount of food consumed. His research at Cornell University has shown that people pour much more into wide and low glasses of thick glass than they should, even experienced bartenders.
11. Limit alcohol consumption.
When the situation involves drinking alcohol, try to replace it with low-calorie soft drinks; you should not replace strong alcoholic beverages with lighter ones: for example, alcoholic cocktails, beer, wine. In 1 gram of alcohol there are 7 calories, which is more than 1 gram of carbohydrates or protein (4 calories). Alcohol can also weaken your resolve to some extent, leading to pointless eating of chips, nuts and other "harmful" foods.
12. Drink green tea.
Regular consumption of green tea is known to promote weight loss and provide tangible benefits to the body. Some studies show that green tea can burn calories through the effects of phytochemicals called catechins. Catechins are a kind of antioxidant and consuming them is a great way to boost your immune system. Just be careful, because green tea also contains caffeine, so try to consume this drink no later than 17: 00, so as not to interfere with your sleep.
13. Yoga can help you lose weight.
According to a study published in the Journal of the American Dietetic Association, people who do yoga regularly tend to weigh less than those who do not do yoga. What is the connection between yoga and weight loss? In addition to the obvious benefits that such exercises provide, yoga also promotes a more meaningful approach to nutrition. For example, even when ordering large meals in a restaurant, a yoga practitioner will never eat for future use, but will eat just enough to satisfy the feeling of hunger. Researchers claim that the calmness and self-awareness achieved through yoga helps people reflect on their eating habits, reflect on what they eat and eat at a slow, measured pace.
14. Use smaller plates.
By replacing your regular plate with a smaller one, you automatically start eating less. Brian Vansink, Ph. D. D. , found in an experiment that people eat more and more of larger meals. Use smaller plates and thus you will "reduce" the amount of daily calories consumed by 100-200, which is equivalent to a loss of 5-10 kg per year. During Vensink's experiment, none of the participants felt hungry, and not even one lacked 200 daily calories.
15. Catch food breaks.
Most people, one way or another, experience a food break when, for example, they stop eating during a meal and leave their fork for a few minutes to engage in conversation. Pay attention to the signals of your body and do not miss this moment. This means that you initially feel full, so move the plate back and enjoy the conversation. It is very important not to miss such a signal - a food break.
16. Chew mint gum.
As soon as you feel an unhealthy appetite for food, chew strong mint gum. This old and proven method helps you avoid many useless and destructive snacks: in a restaurant, at dinner after work, in front of the TV or computer. Peppermint chewing gum repels false hunger signals until you're really hungry.
17. Eat at home.
This does not mean that you should now "give up" the highlife and ban any trip to a restaurant or cafe. Eat home-cooked meals at least 5 times a week to stay healthy and healthy. Research shows that eating out in restaurants or eateries outside the home is one of the main habits of successful losers. In the culinary business, everything is much easier than it seems at first glance. After all, stores have everything you need for proper nutrition: fresh washed vegetables, grilled delicacies - that is, everything you need to be creative in the kitchen. In addition, at home you can easily and quickly prepare healthy and simple meals with maximum benefit for you. The main trick is to plan the menu in advance for the whole week and shop on Sunday. Such a plan will help you save money and time.
18. "Correct" portions.
The main habit of all weak people is to eat small portions. Try to eat little by little, in small portions and soon it will become a habit. Such a healthy habit will not allow you to overeat, to stretch your stomach. Cooking a large number of dishes or portions also carries the risk of overeating. Prepare exactly as much food as you need for one meal, no more.
19. Practice the 80% rule.
In the West, people are used to eating until they feel they are overeating; but in Japan, for example, only 80% of people show up, so to speak. No wonder one of the basic rules says, "You have to get up from the table, feeling a little hungry. "This habit of healthy eating even has a name: hara hachi bu. Its main principle is malnutrition. Try this rule by eating slowly and deliberately.
20. Create your own eating style.
It is known that restaurants often serve large portions. Therefore, here are some special tricks to support your weight loss program:
- Share your first meal or salad with a friend.
- Order the appetizer as a main course.
- Choose portions for children.
- When you have reached the meal break or the 80% limit, ask to wrap up everything you haven't eaten and take it with you.
- On the way from the restaurant you will treat the homeless and hungry people with everything you ordered but did not eat, or you will leave it to the members of your household who are not struggling with overweight like you.
- For balance, order fewer snacks and more vegetable salad.
- Avoid ordering fried foods or foods heavily seasoned with sauce.
21. Red sauce.
If you can't avoid dishes with sauce, bet on red vegetable sauce. For example, for pasta, choose Napolitana sauce over Alfredo, because tomato sauce is usually less nutritious and less greasy than cream sauces. But do not forget about the amount of serving. No matter how low-calorie tomato sauce, you should not overeat.
22. Fast often.
According to researcher Elaine Maggie, vegetarian eating is one of the most important healthy eating habits. Vegetarians weigh 20% less than carnivores. If you decide to fast, then legumes will help you with this. Soy burgers, pea soup and other legume-based dishes are literally full of fiber, which is good for digestion.
23. Burn another 100 calories.
How to lose 15 kg in one year while burning an extra 100 calories every day? The trick is to do some simple exercises or activities every day. Try one of the following:
- 20 minutes on foot;
- Work in the garden, vegetable garden for an hour or 20 minutes, mowing the lawn;
- 30-minute cleaning of the apartment;
- Climbing stairs instead of an elevator or escalator;
- 15 minutes stretching every morning or at bedtime.
24. Praise yourself.
As soon as you have developed at least one healthy eating habit or avoided overeating, brag because you are one step closer to a healthy lifestyle. Reward yourself by going to the movies, buying new clothes. . . or even a piece of antioxidant-rich dark chocolate. The analysis of the results and the subsequent remuneration are the most important aspects of the motivation. Step by step, good habits become a healthy lifestyle.
Don't underestimate the positive effect of simply lifting the corners of your lips. A light gait and a smile will help you feel lighter and happier. After all, optimism is the best ally in the fight against obesity!