You know the recipe when it comes time to lose weight: Ingest fewer calories and burn more. You also probably know that most fad diets and express methods do not work as promised. These expert tips will help you achieve your goal.
Write Down What You Eat For A Week
Studies have shown that people who keep diaries of their food eat about 15% less food than people who do not write anything down. Keeping track of your diet is part of the simple habits of thin people. Weekend Attention: A study from the University of North Carolina showed that people tend to consume 115 more calories on weekend days, especially through alcohol and fatty foods. Also pay special attention to spreads, salad dressings, condiments in sauce, sugary drinks and quick snacks. They can make a big difference in your ability to lose weight.
Add 10% To The Number Of Calories You Expect To Eat Each Day
If you think you are consuming 1700 calories a day and you do not understand why you can not lose weight, add 170 calories to your estimate. There is a good chance this number will be closer to reality. Adjust your eating habits accordingly.
Make sure you know how many calories you consume a day to lose weight.
Find A Companion Online
A study from the University of Vermont found that an online companion can help motivation to lose weight. The researchers followed the study participants for 18 months. Those who had been assigned an online weight loss companion were more successful in maintaining their weight loss than those with a support group that they could only meet in person.
Do You Find A Positive Mantra
Have you heard an inspiring phrase recently? Get inspired! If you focus on things you can not do, such as standing up to a pastry shop or going out for a walk each day, chances are you'll never be able to do it. Instead, whether you believe it or not, repeat a positive sentence, like a mantra. "I'm going to resist dessert today. Or "I'm going out for a walk". By repeating it, this sentence will become a reality.
After Lunch, We Stick To The Water
At lunch, you can choose to drink a juice or a sweet drink. For the rest of the day, stick to water instead of juice or soda. Check out the list of the best and worst ways to hydrate. An average American would consume 245 calories a day as a soft drink. That's about 90,000 calories a year or ... 25 pounds! Studies show that in addition to calories, sugary drinks are not as satisfying as less sweet drinks or a healthy snack.
Eat Three Fewer Bites Per Meal
... or a treat less per day. You can also think of drinking a glass of juiceless every day. Just choosing one of his tricks will help you avoid 100 calories a day. This will allow you to avoid taking two pounds that most people take in a year.
Listen To One Hour Of Television Less
A study of 76 university students showed that the more people watch television, the more likely they are to nibble and eat a lot at meals. So try to sacrifice a show (there are probably some that you do not particularly like, anyway ...) and go out for a walk instead.
Clean Something Thoroughly Once A Week
Whether washing a floor, some windows, the shower, kitchen tiles or your car, a 150-pound person will burn four calories per minute of household cleaning. If you scrub for 30 minutes, you could lose up to 120 calories, the same amount found in half a cup of frozen vanilla yogurt.
Wait To Feel Hungry Before Eating
It is impressive to see how much you eat when you feel bored, nervous, out of habit or frustrated. This happens so often that many people have even forgotten what feeling of hunger does to our body. If you have a particular urge for food, you are probably not hungry, but you are simply greedy. If, on the contrary, you eat the first food on your way, then you are probably really hungry. Here are 6 ways to find out if you are really hungry. Find another way to fulfill your emotional needs and eat only when you are hungry. In this way, you will lose weight.
Smell A Banana, An Apple Or A Mint Candy When You're Hungry
It may sound funny, but it works. When Alan R. Hirsch, a neurologist, and director of the Smell and Taste Treatment and Research Foundation in Chicago, tried this method with 3,000 volunteers, he found that the more participants felt these foods, the less hungry they were and the more they were losing weight (an average of 30 pounds per year). The researcher thinks that the phenomenon is explained by the fact that the brain, feeling these foods, has the impression of being eating them.
Look At Something Blue
There is a good reason why there are not many restaurants decorated in blue. The color would have the effect of reducing appetite. Surround yourself with blue while you eat: serve food on blue plates, paint your kitchen walls in blue, choose a tablecloth and blue placemats, and you will reduce your appetite. On the contrary, red, yellow and orange would have the opposite effect, according to several studies.
Eat In Front Of A Mirror To Lose Weight
A study has shown that eating in front of a mirror reduces by one third the quantity of food that a person ingests. Looking in the mirror and facing our standards and goals by looking in the eye would help weight loss. In this way, it is easier to stop eating and remember why you want to lose weight.
Take 10 Minutes A Day To Go Up And Down Stairs
The Disease Control Center in the United States has revealed that simply climbing up and down the stairs for 10 minutes each day would lose up to 10 pounds (assuming you do not eat more to compensate!).
Walk 5 Minutes Every 2 Hours
Do you work sitting all day? Walking for 5 minutes every 2 hours has the same effect as walking for 20 minutes at the end of the day. This short exercise will also keep you away from the unhealthy snacks you tend to eat at work breaks. In case of hunger, opt for one of these 31 tasty snacks to lose weight without effort.
You Will Lose Weight If You Walk 45 Minutes A Day Instead Of 30
The reason we now suggest 45 minutes instead of the typically recommended 30 minutes is that a study from Duke University found that 30 minutes of walking a day is enough to prevent weight gain in the majority people, longer physical exercise promotes fat loss and weight loss. Burning 300 extra calories a day by walking about 5 kilometers (which equals about 45 minutes of walking) could help you lose up to 30 pounds a year without even changing your diet. If you are not yet convinced, read these 14 good reasons to walk to lose weight.
Do Not Buy Prepared Food
... and especially foods that have sugar, fructose, corn syrup among their first four ingredients. You should be able to find a less sweet equivalent for these foods. If this is impossible, catch a fruit instead! Look for low sugar versions for foods like ketchup, mayonnaise and salad dressing. Also, avoid hydrogenated foods and make sure that foods contain at least 2 grams of fiber per 100 calories for grain products. Finally, a short list of ingredients means less flavor enhancer and empty calories.
Deposit Your Utensil Between Each Bite
At the table, take a sip of water regularly. Take breaks frequently to tell your day or tell a joke to your guests. Your brain has about 20 minutes of recoil on your stomach when it comes to satiety. If you eat slowly, your brain will have more time to receive signals that you are full.
Get Rid Of Your Clothes Too Big For Good
When you start losing weight, get rid of clothes that do not fit anymore. The idea of eventually renewing your wardrobe, if you regain lost weight, will be a good motivation to stay slim.
Close Your Kitchen For 12 Hours
After dinner, wash the dishes, clean the countertops, turn off the lights and, if necessary, lock the refrigerator and pantry. The kitchen is closed for 12 hours! Late-night treats significantly increase the number of calories you eat, according to a University of Texas study. Avoiding evening snacking allows you to eliminate 300 or more calories a day, or 31 pounds a year.
Get Active With Friends This Week
Instead of meeting a friend at the movies, go instead to walk to the park to get some news. You will not only spend more time standing up, but you will not enter the calories that come with popcorn and the pop that would normally accompany your movie. Need other ideas for an active release? A tennis match, a guided tour of a natural park or city, a bike ride or bowling.
Count Your Steps And Aim 1000 More Steps Per Day
On average, most sedentary people make between 2000 and 3000 steps per day. By adding 2000 steps daily, you could manage to maintain your current weight and stop weight gain. Add more and you will lose weight.
Put Less Food Under Your Eyes
It makes sense, the more food there will be before your eyes, the more you will eat, no matter how hungry you are. Instead of using your larger plates to serve your meals, which are usually 25 to 35 centimeters in diameter, use instead of the salad plates, which are about 20 cm in diameter. Also, reduce the size of your cup of coffee and your glasses of juice.
Eat 90% Off Your Meals At Home
You're far more likely to eat more - and eat more high-fat and high-calorie foods - when eating out of the house than when cooking at home. Today's restaurants serve huge portions served in very large plates.
Serve Your Meals In Plates And Not In Serving Dishes
By choosing to eat your meals on plates, like in the restaurant, rather than serving yourself on the table service dish, you will lose weight. Most people tend to eat 150% more calories in the evening than in the morning. You will avoid this by controlling your portions, eating what is on your plate without serving, especially.
Avoid Group Eating
A study published by the Journal of Physiological Behavior showed that we tend to eat more when we are in a group, probably because we spend more time sitting at the table. On the other hand, eating with your spouse or family, taking advantage of the moment to talk and enjoying the time together between each bite, can help eat less and cut calories.
Always Order The Smallest Portion Possible
If you are in a restaurant, always order the smallest option available. For example, a 6-inch sandwich can easily support you. No need to go for the large 12-inch format. In the cinema, take the little popcorn. At the restaurant, take the small salad. Here too, studies have shown that we tend to eat as long as there is some on your plate, even if you are full for a long time.
Eat Foods That Contain A Lot Of Water To Eat Fewer Calories
A series of research conducted by Pennsylvania State University has shown that accompanying our meals with water-rich foods such as zucchinis, tomatoes, and cucumbers can reduce the number of calories that we eat. ingests. You can also think of a salad or soup to reduce the calories of your meal. Promote these 50 fat-burning foods to lose weight. The mere fact of drinking a glass of water, however, would not have the same effect. Because the process of hunger and thirst is not managed by the same mechanisms in the body, you will not feel the same feeling of satiety with a beverage.
Compliment Your Vegetable Dishes
In terms of calories, you can eat twice as much pasta salad containing vegetables like broccoli, carrots, and tomatoes than a pasta salad with mayonnaise. The observation is the same for all other dishes that can be enriched with vegetables such as stir-fries and omelets. If you respect the ration 1 part vegetable for 1 portion of the starch, the fibers in the vegetables will satisfy your hunger before you eat the surplus of starchy foods. As a bonus, the fibers are very beneficial to prevent constipation, which can round your belly.
Avoid White Foods
There is a scientific explanation for the popularity of diets low in carbohydrate: high amounts of carbohydrates from white flour and added sugar can wreak havoc on your blood sugar (the sugar found in your blood) and cause weight gain. To avoid consuming too much sugar, white flour, and white rice, but consume large amounts of whole grain bread like whole wheat and brown rice. A study by Harvard University with 74 000 women found that those who ate more than two servings of whole grains per day were 49% less likely to be overweight than those who eat only white foods.
Drink Regular Coffee
Fancy coffees offered in coffee chains often contain several hundred calories, mainly because of the whole milk, whipped cream, sugar and flavored syrups they contain. So take a regular cup of coffee with skimmed milk for only a fraction of the calories. When infused with quality coffee beans, the popular beverage tastes as good, you'll see. You will also get the nutritional benefits of milk, that is, calcium and a few calories. You can also use evaporated milk to prevent the water that is normally in the skim milk from diluting your coffee.
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