55 Ways to Help You Lose Weight
Losing weight is difficult, but losing weight so as to stay healthy is even more difficult. If you do not have a strict deadline for losing weight, you can gradually develop good habits and lose weight without losing health. Here are 55 options for losing weight, from which you can choose the best and develop your own weight loss plan.
Despite the fact that the effectiveness of many methods is scientifically proven, they are not suitable for everyone. Try the most interesting and decide what is right for you.
In one study, it turned out that the amount of food eaten is affected, first of all, by our consciousness, and not by a feeling of hunger. The experiment involved two groups of students. They were given the task of putting as many chicken wings as they wanted to eat and then return for the supplement.
After the first serving, the waiters took plates with bones from half the tables, on the other tables left everything as it is. After that, the students were offered to take a supplement. Participants who saw the number of bones from the eaten wings set themselves less food than those who sat next to empty plates.
This proves that our consciousness affects portion size in the first place. Some students saw that they had already eaten enough, and their consciousness gave a signal that it was time to finish the meal, unlike others that were sitting at empty plates, which means that they had not yet eaten.
Many tricks that you will see below are based on the psychological characteristics of a person, while others are based on purely physiological processes.1. Use blue objects
Blue dishes suppress appetite since blue is least combined with the color of most products. The study shows that the more aesthetically and harmoniously your food looks on a plate, the more you eat. A small but useful trick.2. Eat more often
If you skip a snack during the day, this will not necessarily lead to weight loss, since a slow metabolism can do the trick. Eating less than three times a day can be useful for those who are obese, but skipping meals during the day can turn into gluttony at night.
In addition, uneven meals are fraught with irregular insulin levels, which increases the risk of "earn" diabetes. So it’s better to eat three times a day and have a snack between meals to maintain a stable level of insulin.3. Increase the perimeter
The next time you need to go to the store, go around the trading floor in a circle. This is not necessary in order to slowly approach products, but not to fall for the tricks of stores. All useful products, as a rule, are located closer to the walls and further, and in the most accessible rows, there are sweets that are not very useful for the figure.4. Fill the refrigerator
On a day off, go to the store and fill your refrigerator with healthy products. Let fresh fruits and vegetables be always at hand, and in the freezer are frozen berries and vegetarian mixes. Surely after work, you will not go for other bad goodies, but use what you have in the refrigerator. As a result, you will consume fewer calories and more vitamins.5. Eat in the morning
Skipping breakfast to maintain your appetite for dinner is not the right strategy. However, you need to think through your menu. One study showed that the amount of calories you consume in the morning greatly affects the size of your dinner and lunch. So you can calculate how many calories you would like to get from lunch and dinner and make your breakfast in accordance with this.6. Distribute stocks in your pantry
Put healthy foods closer: beans, nuts, whole grain foods. Each time you open a pantry, you will, first of all, see healthy foods and use them in your diet. At the same time, you will not have the feeling that you are restricting yourself in something, which means that there will be no breakdowns with harmful snacks.7. Eat away from pots and pans
If you eat next to a salad bowl, put yourself a serving that suits you, and remove the remaining food from your reach — at least from the table.
After you have finished eating one serving, wait a while, 10-15 minutes, and then decide if you want to eat more. Saturation comes a little later than you finish eating, so by that time you just feel full and do not overeat.8. Use small plates
This is another psychological trick. If you have large plates, a normal portion will look unconvincing on it, so you will always lay yourself more food.
Try to take a small plate: two times smaller than usual, the serving will seem like a real feast in it, so your consciousness will notice that this is enough.9. Chew slowly
The slower you chew, the more beneficial the food becomes for the body. Well-chewed food is better digested, and you help your stomach absorb all the beneficial substances. Also, the slower you chew, the less you eat. While you are chewing food, satiety will come, and you will not need a supplement.10. Take food out of sight
Make sure that the remnants of your dinner, which "did not fit in," stay until the next snack in the refrigerator, and not on the table. Otherwise, you will finish them in half an hour or an hour, and not from a feeling of hunger, but rather from a feeling of incompleteness.11. Take a walk
After dinner, it’s better not to stay in the kitchen, or better yet, go for a walk. It takes the body about 20 minutes to realize that you are full. During this time, glucose enters the bloodstream and the feeling that you need supplements passes.12. Have a snack before dinner
If you have a little snack just before dinner, for example, eat a glass of yogurt or some fruit, your hunger will decrease slightly and you will not rush for food.
Here, again, your mind is of great importance. Feeling severe hunger, you are likely to eat more than you need to satisfy it, and only then, rising from the table, you will realize that you have overeaten. Starting to eat without severe hunger, you eat as much as you need for satiety.13. No information
If you eat in front of the TV or with a book, you have every chance of gluttony. When you receive information, you don’t notice when you are full, you don’t feel the taste and smell of food.
In addition, it becomes a habit, and you will constantly chew on watching movies or reading.14. Only fruits on the table
Remove from the table and from the office table a vase of sweets. Hide sweets away, for example, in the lowest drawer of the table. At home, leave only healthy foods, such as fresh fruit, on the table. So you can have a snack when you want, and at the same time do not gain extra calories.15. Lots of protein
Protein helps to gain healthy weight (muscle mass), so there are many protein diets. Vegetarians can get protein from lentils and soy.16. Fats are also needed
Vegetable oil or butter is a lot of calories, but there are other foods that are high in fat. For example, avocados, bananas, applesauce. Even fats should be present in the diet, because we need them to process and absorb vitamins such as A, D, E, and K. In addition, they help us feel full. So include avocados, fish, nuts, and seeds in your diet. Of course, in moderation.17. Stay away from simple carbohydrates
A feeling of hunger depends on the level of sugar in the blood, and simple carbohydrates found in sweets, pastries, and white bread quickly remove hunger, but contribute to the accumulation of fat. Instead, try to eat more whole-grain foods, including pasta, rye bread, and various cereals. Complex carbohydrates break down for a long time, do not contribute to the accumulation of fat and provide a stable level of sugar in the blood, which means a feeling of satiety.18. Add vegetables to different dishes
To reduce calories, you can replace half your meal with vegetables. For example, instead of cheese, add vegetables to pasta, add them to omelets, casseroles, and cereals. Vegetables contain a large amount of fiber, due to which you feel full longer. In addition, you will eat the same amount of food, and fewer calories.19. Replace high-calorie foods
If you can’t give up your favorite foods, you can at least reduce their calorie content. For example, instead of fat mayonnaise and sour cream, add lighter dressings to the salad or make light homemade mayonnaise.
20. Spicy sauces
Cayenne pepper and red spicy sauce can not only speed up metabolism but also protect against the desire to eat something fried, sweet or salty. Some studies even suggest that spicy foods help 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 piece will not go into your mouth. Studies show that chewing gum can reduce cravings for sugary and savory foods and reduce appetite between meals.22. Less juice, more fruit.
Modern juices seem to have more sugar than 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 a lot of fiber.23. Do not forbid, distract
Craving for food is normal, so do not strictly forbid yourself to eat and scold for every breakdown. This only makes it worse: you feel guilty and seize a feeling of guilt.
Instead, admit that this is normal, and while craving for food, try distracting yourself with something, such as your favorite pastime. Get creative, go to the gym, take a walk with friends or alone — there are tons of ways to forget about food.24. Half a serving
Try this trick: put yourself the usual portion, and then divide it in half and remove half. Eat slowly, focusing on food, not on a TV or book. Most likely, you will feel full before you think: “What kind of garbage? I definitely don’t have half to eat. ”
There is another plus to this technique — you have to cook twice less often because the rest of your portion can always be eaten the next time.
Drink Tips25. Green tea
Green tea helps break down fats and speeds up metabolism, helping to lose weight.26. More water
Water reduces hunger and accelerates weight loss. With enough water in the body, calories are burned faster, and salt and toxins are washed out of the body.27. Drink before meals
Before you eat, drink a glass of water. Your stomach will begin to work and will be ready for the quick digestion of food.28. Avoid pairs
Milk and cookies, orange juice and French toast, wine, and cheese — there are products that simply require a liquid partner. However, you should avoid such drinks, especially if they contain sugar, which, like any fast carbohydrates, increases the level of fat in the body.29. Dilute with water
If you can’t imagine your morning without a glass of juice, try diluting it with water. So you get the right amount of fluid and reduce the calorie content of the sweet drink.30. Tall and narrow glasses
It has been proven that people consume less liquid from tall and narrow glasses than from wide and low. So pour your sweet drinks into tall and narrow. The same goes for alcohol.31. Less alcohol
There are enough calories in alcoholic beverages, in addition, it reduces your self-control. Under the influence of alcohol, you are more likely to eat pizza, chips and other bad snacks late in the evening, completely not caring about the figure. And later, due to poor health, you will miss a lesson in the gym.
Behavior tips32. Brush your teeth
Brush your teeth immediately after eating. This will help you not only maintain healthy teeth but also ensure freshness after eating. You are unlikely to want to eat anything else after you have brushed your teeth, and you certainly will not crunch snacks while watching evening programs or films.33. Set real goals
So it’s tempting, eating up a huge pizza, to promise yourself that tomorrow you will go on a fierce diet and fit into your favorite jeans in three days. But such plans only serve to calm yourself and reduce guilt. Better set realistic goals: for example, lose weight in 3 months of healthy nutrition and exercise by 3-4 kg and maintain weight.34. Stay Positive
Much losing weight simply hates certain foods and scold themselves for not being able to refuse them. Instead, stay positive: "I can control my food intake," "I am proud that I ate healthy foods today."35. Think about it
How we will feel a few hours after a meal does not depend on how much we ate, but on what we think about how much we ate. Pay attention to your food, including “eat with your eyes”.36. Get rid of stress.
Many people seize up their stress and become fattening because of this. Learn to cope with stress without food: through meditation, communication, sports, your favorite activity.
If you are constantly experiencing stress, no diet will help you, you will gain weight simply because of psychological reasons. So, before you starve yourself, get rid of psychological problems and constant stress: change jobs, deal with family relationships, and so on.37. Add instead to refuse
Instead of concentrating on giving up soda, sweets, and fatty foods, it’s better to focus on acquiring healthy habits.Eat more fruits, exercise, drink more water. After some time, you will notice how good habits push harmful addictions out of your life.
38. One habit
Instead of trying to change all of your bad habits from Monday, you should implement them gradually, one at a time. Leave all your old habits except one, and concentrate your attention on it. When a good habit has completely entered your life and will be fulfilled almost at a subconscious level, change the following.39. Visualization
Take some time 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 "I want it now! God, why am I so fat?"), the more you lose weight.40. Healthy sleep
Healthy sleep helps to get rid of stress and depressive moods. In addition, it affects blood sugar and metabolism.41. Communicate
There are many social resources where people talk about their figures, consult, describe their achievements. You can communicate there, find support from people with similar problems and simplify your weight loss task — you will be pleased to tell your friends about the Web about your achievements (this is an additional motivation).
How to track the process and results42. Food diary
You can use different applications to record your diet and count calories: for example, Calorie Counter for iOS or Android, such a calorie counter or other applications that suit you. Many prefer a traditional pen and notebook. In any case, you will know how much and when you ate, and you can change your eating habits.43. Applications are more effective
Recent studies in the field of the weight-loss show that people lose weight faster and more efficiently through applications. Calculation of daily activity, the required number of calories, rewards and rewards — in applications you seem to play weight loss, and this is interesting and motivating.44. How much do you move
There are wearable devices and applications that track the amount of activity during the day, and not just in the gym. With their help, you will find out how many calories you need for a normal lifestyle and how much activity you need to burn the usual calorie rate.
Exercises45. Make a list of music
Studies show that a faster rhythm of the music helps speed up your workout and do more. In addition, optimistic music that you like distracts from debilitating stress and helps maintain a supply of vivacity and positive.46. Avoid Injuries
Do not neglect the workout and do not overload yourself. It is clear that you want to do more and lose weight faster, but excessive loads will not help. You simply lose the desire or, worse, get injured, which will block access to the gym for a while.47. Functional exercises
Perform functional exercises from natural movements. This will help not only improve health, develop flexibility and strength, but also facilitate daily routine activities, such as climbing stairs with a heavy bag.48. A bit of caffeine
A little caffeine before training supports your strength and provokes the use of fat primarily for energy production.49. You can at home
To exercise, you do not have to buy a treadmill. You can make an excellent gym at home and use your own body weight for training.50. Find a partner
A new study by the University of Michigan showed that we show the best results in running and cycling if we perform them with a partner: friend, relative or acquaintance. So drag a friend to the gym or stadium and train together. If none of your friends agrees to train, you can find a like-minded person on the same social networks.51. Do not rely on the monitor simulator
Often the calorie monitor displays too many calories burned, and, if you believe this, after a workout you can afford a hearty lunch.52. Training with dumbbells
Lifting weights (within reasonable limits) speeds up metabolism, helps build muscle, provides an excellent mood and self-confidence.53. Interval training
It has been proven that interval workouts with high exercise intensity burn fat best. They accelerate the metabolism, and due to the intervals, the duration of the training increases significantly, so that the period of accelerated metabolism and fat burning also increases.54. Work while standing
It has been proven that sedentary work often leads to obesity, back pain, and other problems. If you have the opportunity, get up often or go to air. In addition, office desks have already appeared, at which it is convenient to work while standing. Of course, while you are standing, calories are burned more than in a sitting position.55. Walk more
This applies not only to sports but also to regular movements throughout the day. Make a habit of going upstairs on foot (if you live on the 16th floor, go up to 10 by elevator, and then go on foot), get out of transport to a stop far from home, go for lunch in a distant cafe, and go for a walk on weekends. In general, make a conscious decision to walk more.That's all the ways from which you can create an effective program for losing weight, and most importantly — do not spoil your health.