If you are reading this article now that summer is already at the door, you have very little time to lose the extra pounds that plague you. Maybe you find yourself in a similar situation every year and you are tired of hearing about how you should reduce your carbohydrate intake and increase your protein and vegetable intake, start drinking lots of water and exercising.
There are many ways you can lose weight in a short time. Although most involve a change in diet and more exercise, it doesn’t all come down to the carbohydrate to protein ratio or exercise to the point. If you’re not ready for the big changes, here are 16 tips and tricks to help you lose weight faster. Choose the best for yourself.
A scientific study conducted in 2007 in 22 European countries has shown that the most obese heart patients live in Croatia. The study was published in the European Journal of Preventive Cardiology.
The study included 14,000 patients hospitalized for heart attack or other cardiovascular disease. The study focused on analyzing risk factors in patients and improving or worsening the condition.
Eat a well balanced breakfast
All meals are important, but breakfast is the one that helps you start your day the right way. The best breakfast is the one that will satiate you and help you cope with food cravings for the rest of the day. Make sure it includes foods such as eggs, beans, Greek yogurt, nuts, vegetables, fruits, and whole grains.
Write down everything you eat for a week
A study published in the journal Perspectives on Psychological Science confirmed that people who keep diaries eat about 15% less than those who do not. Watch out for the weekends!
A study published in 2012 by Obesity magazine confirmed that people typically consume an additional 115 calories per day on the weekend. They come primarily from alcohol and fat.
When writing down, keep in mind the calories from toppings, sauces, spices, drinks and snacks. This is exactly what can make the difference between losing or gaining weight.
Add 10% to the amount of daily calories you think you eat
We continue with our school approach to weight loss. Keeping track of what you eat makes it easy to count calories. In addition, if you are thinking of consuming 1,700 calories a day, add another 170 calories to that estimate. Chances are the new number is more accurate. Adjust your eating habits to it.
Find an online weight loss friend
Americans, who have major problems with obesity, have invested in a lot of research on this topic. Thus, they found that online weight loss partners help more than those you can see and meet live in places where you train or come for support. A larger selection of partners certainly makes it easier to get results.
Watch one hour less television
It seems that people who sit in front of the TV a lot more easily and eat more often. If you are one of them, you can use this little trick to make it a walk instead of one TV program. Small waivers are slowly yielding significant results. I believe the same goes for surfing the Internet.
Wash something thorough at least once a week
Whether it’s a floor, a few windows, a shower, a tile in the bathroom, or your car, a 68-pound person will burn about four calories per minute of cleaning. So by cleansing in 30 minutes you can consume 120 calories, a calorie count that contains half a cup of frozen vanilla yogurt.
Do not eat until your stomach is full
It’s amazing how often we eat out of boredom, nervousness, habit or frustration. It is so common that many of us actually forget what it is like to physically feel hungry. If you want certain foods, it’s probably just craving, not hunger. If you were to eat whatever comes in hand, chances are you are really hungry.
Find other ways to express love, relieve stress, and ease boredom.
Smell banana, apple or mint when you feel hungry
It may seem silly, but it supposedly works. One theory that explains this phenomenon is that food sniffing tricks make the brain think that it is actually eating.
Stare at the blue color
Blue acts as an appetite suppressant. So serve dinner on blue plates, dress in blue while eating and cover the table with blue tablecloths. Also, avoid red, yellow and orange in dining rooms. A study published in 2003 at the University of Nevada shows that it stimulates appetite.
Eat spicy food
Capsaicin, a compound found in hot peppers, can increase the release of stress hormones such as adrenaline, thereby speeding up your metabolism and your ability to burn calories. In addition, consuming hot peppers can help you eat more slowly. Ginger, turmeric, black pepper and oregano have a similar effect.
Although the advice sounds funny, it’s worth it, because lack of sleep can make you fat. And not just for the nightly meals. Numerous studies show that less than 7 hours of sleep can slow down your metabolism. Plus, if you’re awake for a long time, it’s natural to feel more hungry and eat more.
Eat in front of the mirror
A study published in the Journal of the Association for Consumer Research found that eating in front of a mirror reduces the amount of food eaten by as much as one-third. When you cannot escape your gaze, you cannot forget your standards and goals. So you remind yourself why you are trying to lose weight at all.
Lower the cutlery after each snack
We all know the myth that the brain is 15 to 20 minutes behind the stomach when it comes to satiety. If you eat slowly enough, your brain will tell you when it’s enough.
Although smoking is associated with weight loss in our culture, it is also a bad habit in this case. First of all because it damages your gut flora and makes you “obese” even if you seemingly aren’t, but also because it doesn’t help you lead a healthy life and breathe full lungs.
Insert physical activity into your routine
Make exercise a habit. With all the possible tricks, this is still the best way to feel good in your body. Take time each day to run, walk, or exercise. Don’t let work and other commitments deter you from exercising. A good and fun way to exercise is rope jumping.
Also read: Pre Workout Guide: When and How to Take It?
Drink coffee one hour before exercise!
This way you will burn more calories without feeling forced to do so. There are a few more tricks you can try, such as avoiding eating in large groups and restaurants, changing your wardrobe and brushing your teeth after every meal, but the most important thing is to eat real, healthy foods and not be too strict on yourself.