Lose weight is difficult, but to lose weight so as to preserve health - even more difficult. If you do not have a strict deadline for weight loss, you can gradually develop in their good habits and lose weight without losing health. Here are 58 options for how to lose weight, from which you can choose the best and develop your own plan for weight loss.
Despite the fact that the effectiveness of the many ways to scientifically proven, it is not for everyone. Try the most interesting and decide what is right for you.
One study revealed that the number of eaten foods affect, first of all, our consciousness, not hunger. In the experiment, two groups of students participated.They were tasked to put yourself as chicken wings, as you want to eat, and then go back for more.
After the first portion of the waiters took away half of the table plate with bones, left everything as it is in other tables. After that, students were asked to take a supplement. Participants who have seen the number of bones of eaten wings, put yourself less food than those that were sitting next to the empty plates.
This proves that our consciousness affects the size of the portion first. Some students have seen that already eaten enough, and their minds to signal that it is time to finish the meal, unlike others that were sitting at the empty plates, and therefore may not gorged.
Many of the tricks that you will see below, just based on the psychological characteristics of a person, the other - on a purely physiological processes.
1. Use the blue items
Crockery blue suppresses the appetite , as the blue color of the least combined with the color of most products. The study shows that the aesthetic and harmonious looks like your food on a plate, the more you will eat. Small but useful trick.
2. Eat more often
If you miss the snacks during the day, it does not necessarily lead to weight loss, because the slow metabolism can do its job. There are fewer than three times a day can be helpful for those who are obese, but skipping meals during the day can turn into overeating at night.
In addition, uneven cooking techniques are fraught with jumps in insulin levels, which increases the risk to "earn" diabetes. So it is better to eat three meals a day and snacking between meals to maintain stable insulin levels.
3. Increase the perimeter
The next time you need to go to the store, go around the trading floor in a circle. It does not need to be selected to the slower product and not to fall for thestores tricks . All useful products tend to be located closer to the walls, and on, and in the ranks of the most accessible place snacks that are not very useful for the figure.
4. Fill the fridge
In the day to take a trip to the store and fill your fridge useful products. Let fresh fruits and vegetables are always at hand, and in the freezer are frozen berries and veggie mixture. Surely after work you do not go for another harmful goodies, and use what you have in the fridge. As a result, you'll consume fewer calories and more vitamins.
5. Eat in the morning
Skipping breakfast to save your appetite for dinner - not the right strategy. However, we must consider their menu. One study showed that the number of calories that you consume in the morning, greatly affects the size of your dinner and lunch. So you can calculate how many calories would like to receive from the lunch and dinner and make her breakfast in accordance with this.
6. Distribute the stocks in their pantry
Put closer healthy foods : beans, nuts, whole grains. Every time I open the pantry, you first will see useful products and use them in your diet. In this case you will not have the feeling that you yourself somewhat limited, which means that there will be disruption to harmful snacks.
7. Eat out of pots and pans
If you eat next to the salad bowl, frying and baking, of which you can always take a supplement, you can not resist. So put yourself serving that suits you, and remove leftover food out of range - at least from the table.
Once you have eaten one serving, wait for some time, 10-15 minutes, and then decide whether you want to supplement. Saturation comes a little later than you end up there, so that by the time you just feel satiety and become overeat.
8. Use small plates
This is another psychological trick. If you have large plates, normal portion will look at it unconvincing, so you will always impose itself more food. Try to take small a plate: twice smaller than usual portion will appear in it a real feast, so that your mind will celebrate that's enough.
9. chew slowly
The slower you chew, the more useful for the organism becomes food. Well chewed food is better digested, and you help your stomach digest all nutrients. In addition, the slower you chew, the less you eat. As long as you chew food, come satiety, and you do not need to supplement.
10. Blow any food out of sight
Make your dinner leftovers that are "not climbed", stayed until the next snack in the refrigerator, not on the table. Otherwise you doedite them through half an hour, and not from hunger, but rather from a feeling of incompleteness.
11. Take a walk
After dinner, it is better not to stay in the kitchen, and even better - go for a walk .The body needs about 20 minutes to realize that you ate. Glucose penetrates During this time, the blood, and the feeling that you need to supplement passes.
12. Grab a snack before dinner
If just before dinner, a little snack, for example, eat a cup of yogurt or some fruit, hunger decline slightly, and you do not nakinet for food. Here, again, it is of great importance your mind. Feeling very hungry, you're more likely to eat more than you need to quench it, and only then, getting up from the table, realize that overeat. Getting food without strong hunger, you eat as much as you need for satiety.
13. No information
If you eat in front of TV or a book, you have all the chances of overeating. Receiving the information, you do not notice when gorged, do not feel the taste and smell of food. In addition, it becomes a habit, and you will be constantly chewing something while watching movies or reading.
14. Only the fruit on the table
Remove the bowl from the table with sweets, and with an office desk - with lollipops.Hide away pechenyushki, for example, in the lowest drawer. Houses on the table leave only healthy foods, such as fresh fruit . So you can get a snack whenever you want, and at the same time not to gain extra calories.
15. A lot of protein
Protein helps to gain a healthy weight (muscle mass), so there is a lot of protein diets. Vegetarians can get protein from lentils and soybeans.
16. Fats are also needed
Vegetable oil or butter - it's a lot of calories, but there are other foods that are high in fat. For example, avocados , bananas, applesauce. Even in dietary fat diet should be present, because they are necessary for us to process and assimilation of vitamins such as A, D, E, and K. In addition, they help us to feel full. So what to include in your diet avocados, fish, nuts and seeds. Of course, in moderation.
17. Stay away from simple carbs
The feeling of hunger is dependent on the level of blood sugar and simple carbohydrates, which are found in sweets, pastries and white bread, quickly removed the feeling of hunger, but contribute to the accumulation of fat. Instead, try to eat more whole grain products, including pasta, rye bread, various cereals.Complex carbohydrates are broken down for a long time, do not contribute to the accumulation of fat and provide a stable level of blood sugar, and therefore - the feeling of satiety.
18. Add the vegetables in different dishes
To reduce the number of calories, you can substitute half of their meals with vegetables. For example, instead of cheese Add pasta vegetables, add them to omelets, casseroles and porridge. Vegetables are high in fiber, due to which you feel satiety for longer. Additionally, you will eat the same amount of food, and will receive less calories.
19. Replace high-calorie foods
If you can not give up favorite foods, you can at least reduce their caloric content.For example, instead of fat mayonnaise and sour cream are added to salads or lighter refills to make easy homemade mayonnaise.
20. Spicy sauces
Cayenne pepper and spicy red sauce are not only speed up the metabolism, but also to protect from the desire to eat something fried, sweet or salty. Some studies even suggest that spicy food helps to better absorb fats and use them as fuel for the body.
21. Chewing gum
If during cooking you chew gum without sugar, every third slice does not go into your mouth. Research shows that chewing gum can reduce cravings for sweet and savory food and reduce the appetite between meals.
22. Less juice, more fruit
Modern juice seems to have more sugar than a natural juice and 100 percent juices are expensive. In any case it is better to eat real fruit, in which there is no artificial sugar, but high in fiber.
23. Do not Forbid distracted
Link to food - this is normal, so do not strictly prohibit itself a curse and for every breakdown. From this only gets worse: you feel guilty, and seized guilt. Instead, accept that it is normal, and during the craving for food, try to distract yourself with something, such as a favorite pastime. Engage in creative, go to the gym, take a walk with friends or alone - there are plenty of ways to forget about food.
24. Half of the portion
Try this trick: put yourself familiar portion, and then divide it in half and remove the half. Slowly eat, concentrating it on food, not on TV or book. Most likely, you will feel satiety before thinking, "What kind of garbage? I just do not have enough half to eat. " There is another plus of this technique - you'll have to cook twice as likely, because the remnants of his portion can always finish it next time.
Tips about drinks
25. Green tea
Green tea promotes the breakdown of fat and speeds up the metabolism, helping to lose weight.
26. More water
Water reduces hunger and accelerates weight loss. When a sufficient amount of water in the body of calories are burned faster, and the body washed salt and toxins.
27. Drink before eating
Before you eat, drink a glass of water. Your stomach turns to the work and will be ready for rapid digestion. In addition, it will help you quickly enough.
28. Avoid steam
Milk and cookies, orange juice and French toast, wine and cheese - there are some foods that just require liquid mate. However, it should avoid such drinks, particularly if they contain sugar, which, like any fast carbohydrates increases the level of fat in the body.
29. Dilute with water
If you can not imagine his morning without a cup of juice, try to dilute it with water.So you get the right amount of fluid and reduce the content of calories in sugary drinks.
30. The high and narrow cups
It is proved that people consume less liquid from tall, narrow glasses than from wide and low. So pour your sweet drinks in tall and narrow container. The same applies to alcohol.
31. Less Alcohol
In alcoholic beverages enough calories, in addition, it lowers your self. Under the influence of alcohol, you are more likely to be eating pizza, chips and other harmful snacks late at night, not caring about the figure. And later because of unimportant state of health you miss a session in the gym.
Tips on behavior
32. Brush your teeth
Immediately after a meal brush your teeth. This will help you not only to maintain the health of teeth, but also to ensure freshness after a meal. You will not want to eat anything else after brush your teeth, and certainly will not be a crunch snack while watching the evening broadcasts or films.
33. Put realistic goals
So tempting, eating the great pizza, promise yourself that tomorrow you sit on the most severe diet and fit into your favorite pair of jeans for three days. But such plans serve only to soothe themselves and reduce feelings of guilt. It is better to putrealistic goals : for example, to lose weight in 3 months of healthy eating and exercise for 3-4 kg and save weight.
34. Stay positive
Many dieters simply hate certain foods and blamed himself for what can not abandon them. Instead, stay positive, "I can control my eating," "I am proud that today I was eating healthy food."
35. Think about it
That is how we will feel after a few hours after eating, does not depend on how much we eat, but from what we think about how much we ate. Pay attention to your food, "eat the eyes" as well.
36. E-mail Alerts
Be the so-called mantra of losing weight and health in the apartment: Pictures with slender people, motivational affirmations. They will remind you of your goals and strengthen your resolve every day.
37. Get rid of stress
Many people seize your stress and because of this fattening. Learn to cope with stress without food:. Through meditation, communication, sports, favorite things If you are constantly experiencing stress or diet alone will not help you, you will gain weight simply because of psychological reasons. So, before you starve yourself, get rid of psychological problems and constant stress: Shift work, deal with the relations in the family and so on.
38. Add instead refuse
Instead of focusing on the rejection of soda, sweets, fatty foods, better focus the attention on the acquisition of good habits . Eat more fruits, get active, drink more water. After a while you will notice how useful habits replacing harmful depending of your life.
39. According to one habit
Instead of "Monday" to try to change all your bad habits, it is necessary to introduce them gradually, one by one. Leave all your old habits, but one, and concentrate their attention on it. When the good habit will enter fully into your life and will run almost on a subconscious level, I should be.
Take some time out to imagine the results of your changes. Thoughts materialize, and the more you think about weight loss (in a positive way and with patience, without the "I would like now! God, why am I fat?"), The more lose weight.
41. Healthy sleep
Healthy sleep helps to get rid of stress and depressive moods. In addition, it affects the blood sugar levels and metabolism. If you go to bed at 10-11 pm, no insidious cookies will not get into your mouth, and in the morning you can have breakfast wholesome food.
There are a lot of social resources, where people talk about their figure, advice, describe their achievements. You can communicate there, find support from people with similar problems and simplify your task of losing weight - because you will be pleased to talk about their achievements (an additional motivation) friends on the web.
How to keep track of the process and results
43. A food diary
You can use different applications to record your diet and counting calories, for example, " calorie counter " for iOS or All Android , here is a count calories or other applications that are suitable for you. Many people prefer the traditional pen and notebook. In any case, you will know how and when to eat, and be able to change dietary habits.
44. Applications efficiently
Recent research in the field of weight loss have shown that people are more quickly and effectively lose weight with the help of applications . Calculation of daily activity, the required amount of calories, rewards and incentives - in the applications you like playing in the dump of weight, but it is interesting and motivating.
45. How much do you move
There are hand-held devices and applications that track the amount of activity during the day, and not only in the gym. With their help, you will learn how many calories you need for a normal lifestyle and how much activity to burn calories usual norm.
If you conduct an electronic diary, you can supplement it with food pictures. Get into the habit of photographing their portion, and you will always have a clear picture of what you eat in a day. In addition, the pursuit of more aesthetically pleasing picture can help you reduce the portions and add more healthy foods.
47. Make a list of music
Studies show that more rapid rhythm of the music helps to speed up during exercise and do more. In addition, optimistic music that you like, a distraction from the grueling stress and helps to keep the stock of cheerfulness and positive.
48. Avoid injury
Do not neglect the warm-up and do not load themselves beyond measure. It is understandable that you want to do more and to lose weight faster, but excessive exercise this will not help. You just lose the desire or even worse, get injured , which closes access to the gym for a while.
49. Functional Exercises
Perform functional exercise of the natural movements. This will not only improve health, develop flexibility and strength, but also to ease the usual daily activities such as climbing stairs with a heavy bag.
50. A little caffeine
A little caffeine before exercise maintains your strength and stimulates the use of fat in the first place to produce energy.
51. It is possible and home
To train, not necessarily to buy a treadmill. You can make a great home gym and weight training to use his own body.
52. Find a partner
New research at the University of Michigan showed that we are showing the best results in running and cycling, if you perform them with a partner:. Friend, relative or friend so that drag other in the gym or at the stadium and train together. If one of your friends does not agree to exercise, you can find a kindred spirit in the same social network.
53. Do not rely on the monitor simulator
Often, the monitor displays the simulator too high amount of calories burned, and if you believe that, after a workout, you can afford a rich lunch.
54. Training with dumbbells
Lifting weights (within reasonable limits), accelerates metabolism, helps build muscle, provides a great mood and self-confidence.
55. Interval training
It is proved that interval training with high intensity exercise is best to burn fat. They speed up the metabolism, but due to the length of interval training increases significantly, so that the growing period and accelerated metabolism and fat burning.
56. Have sex
Active sex burn up to 144 calories in just half an hour. In addition, sex lowers stress and lowers blood pressure.
57. Work standing
It is proved that a sedentary job often leads to obesity, back pain and other problems. If you have the opportunity, often get up or go ventilated. In addition, now there office desks, behind which is convenient to work standing up. Of course, while you're standing, calories burned is greater than in a sitting position.
58. More go
This applies not only to sports, but also ordinary movements during the day. Get into the habit of climbing to the floor on foot (if you live on the 16th floor, climb up to 10 on the elevator, and then go on foot), out of the vehicle to a stop away from the house, to go to lunch at a cafe far, a walk on the weekends. In general, take a conscious decision to walk more.
That's all the ways from which you can create an effective program for weight loss, and most importantly - do not mess with the health.
If you have your own special methods of weight loss, share them in the comments.