Now you can find the figure of your dreams without much effort.
Every year, millions of people go on a diet, believing that they can lose weight. But they fail to do this – after the diet, they return to their previous weight. What is the problem? To lose weight and successfully maintain weight, you need a systematic approach, and not a week-month program. We’ve put together the most effective weight loss tips for you to help you, no matter your age, weight or physical activity.
Sleep in a cool room
Want to lose a few pounds without the extra effort? Keep your bedroom cool at all times. According to experts from the Australian Institute for Medical Research Garvan, sleeping at a temperature of 18.8 degrees increases the metabolic activity of the whole body by 10% and leads to weight loss.
Use blue dishes during meals
Studies have shown that people who eat foods similar to the color of the plates, such as pasta in tomato sauce on a red plate, eat 30% more. Unlike those whose food contrasts with the dish. Agree, we do not eat blue foods that often. Therefore, replacing the usual set with a blue one can be an excellent solution.
Squeeze your muscles
If you’re struggling to give up a tempting piece of cake and you feel like you can’t resist right now, just squeeze your muscles (of any part of your body). Squeezing muscles strengthens a person’s willpower by allowing them to look at the subject of temptation and say, “No, not today,” according to a study published in the journal Consumer Research.
Say positive affirmations
Instead of blaming yourself for past dieting failures, try saying some inspirational phrases. Research published in the journal Experimental and Social Psychology shows that affirmations are directly related to positive change. Therefore, do not be lazy to stand in front of the mirror, smile at yourself and remind yourself what an amazing and important task you are about to accomplish. In the end, you will achieve your goal.
Go to bed earlier
Night owls, you’d better change your schedule if you want to lose weight. Research published by the American Academy of Sleep Medicine shows that late sleep and associated sleep loss increase a person’s risk of weight gain in the long term. Fortunately, it only takes a few days for your body’s internal clock to reset. And when you start to see how quickly the kilos disappear, you will realize that it was worth it.
Exercise when hungry, but not on an empty stomach.
Some sports nutritionists claim that pre-workout snacking is the key to success. According to a study from the University of Bath, eating a pre-workout meal slows down the loss of body fat. If possible, spend time in the gym on an empty stomach, that is, between meals, rather than immediately after a snack.
Eat carbs in the evening
While many believe that eating carbs before bed is bad, research shows the opposite. Eating carbohydrates in the evening can help reduce appetite, according to data published in the British Journal of Nutrition. The main thing is not to mix carbohydrates with proteins and fats.
Exercise at home on simulators
Going to the gym every day is still a common dream. But you can buy mini equipment and exercise at home in the morning or evening. For example, a mini stepper, bouncy ball, or foldable treadmill can help you get fit even on days when going to the gym is completely impossible.
Sleep at least 7 hours a day
Weight loss is directly related to sleep. According to a study conducted among nurses, women who regularly slept 5 hours or less gained 1,5 kg more than those who slept more than 7 hours. However, this does not mean that you have to spend all day in bed. A measure is needed in everything.
Breathe in the vanilla aroma
Inhaling the sweet scent can keep you from eating the sweet. After all, the sweet is already with you. And the body will feel full through the aroma. According to the study, people who inhaled the scent of vanilla lost weight much faster than those who inhaled the scent of lemon or avoided any scent altogether.
Turn off the TV
It turns out that addiction to watching TV has dangerous consequences for our health. Spending more than two hours a day in front of TV screens dramatically increases our fat and sugar intake and decreases our cravings for fruits and vegetables, according to a study published in the journal Nutrition.
Engage your partner in joint activities
According to research, couples have healthier habits than their single counterparts. They also tend to gain weight together, as partners adopt each other’s behavior. Therefore, if you decide to go on a diet or start going to the gym, involve your other half in this process. Together, you will definitely do it.
Throw away the chewing gum
A study published in the journal Eating Behavior found that chewing gum does not reduce hunger, but rather reduces the likelihood of eating healthy foods such as fruits. And it can have a detrimental effect on our choice of healthy lifestyle products.
Boost Your Vitamin D Intake
Vitamin D is very important in losing weight. Studies show that overweight people who have insufficient levels of vitamin D in their blood and adequately raise their levels of vitamin D lose weight and fat much faster.
Drink green tea
Replace sweet coffee with unsweetened green tea and you will lose weight much faster. Research shows that the combination of caffeine and epigallocatechin gallate, found in green tea, has a positive effect on both weight loss and subsequent weight maintenance.
Hide the salt shaker
Although salt is low in calories, it can have a significant impact on weight loss. Researchers at the University of Helsinki found a strong correlation between salt levels and increased obesity, as well as an increased risk of stroke and coronary heart disease.
Visualize your success
Research published in the journal Sports and Exercise Psychology shows that visualization has helped weightlifters increase muscle activity during exercise. So, it can be the key to more effective weight loss and gaining the desired shape.