Title : 67 Science-Backed Ways to Lose Weight
link : 67 Science-Backed Ways to Lose Weight
67 Science-Backed Ways to Lose Weight
By Nicole McDermott
healthy habits can quickly go out the window when we have a very short time, no time for the gym, and few options but the takeaways. Losing weight is not an easy task, and doing it healthfully can be even more difficult. We are in favor of making small changes every day, instead of making drastic changes at once. But it is important to remember that just because a weight loss strategy that works for some (even if it is backed by scientific studies) may not work for everyone. From drink more water to eat blue plates, we've rounded up some of our favorite tips to lose weight to add to your daily routine.
Tips for feeding
1. Get the Blues
"I have the blues" may evoke memories of those commercial macaroni and cheese and 90s, but we are talking about blue crockery. Color blue may act as an appetite suppressant because it has the least attractive contrast to most foods. Research says that avoid matching plates the food served in them (as white plates and fettuccini alfredo), as there is less of a contrast, which can induce us to eat more. A small but potentially useful trick!
2. Snacking!
Skipping out on the snack will not necessarily lead to weight loss, since the low calorie intake can actually slow metabolism. Eating less than three times a day can benefit those who are obese , but research shows skipping meals throughout the day and eat a big meal at night can lead to some undesirable results (as the delayed insulin response) that may increase the risk of diabetes. Instead of giving up breakfast or lunch, stick to a few meals to daywith healthy snacks in between.
3. Examine the perimeter
The next time you need groceries, around the perimeter Store before entering. This is not a form of stalking their prey out, but actually a tactic to load up on healthy stuff first. The edges of the grocery stores in general are home to fresh produce, meat and fish, while the interior corridors have more pre-packaged, processed foods. Navigating the perimeter can help control the amount of unwanted additives are in the grocery basket.
4. The refrigerator
Make an effort to fill the fridge with healthy and protein products (from perusing the perimeter!). Keep plenty of fresh fruit and vegetables on hand. And when the fruit basket is sterile, ensure that the freezer is equipped with frozen vegetables mixtures or berries (grab bags filled with only vegetables, no butter sauces loaded). You may be less likely to order when you have the makings of a healthy dinner right at home. And the good news is, healthy food should not always be expensive .
5. Eat in the AM
Skipping breakfast in order to "save your appetite" for dinner, probably not a security guard for the late-night noshing . While there is still debate about the importance of breakfast is actually not eat until evening can lead to bingeing later (ie. Four servings of mashed potatoes). Be sure to stick a reasonably sized breakfast with lots of protein; we tend to eat the same lunch and dinner size, regardless of the amount of calories you eat in the morning.
6. Get to work in the kitchen
promise not take long to cook! Restaurants tend to use larger than we have at home, andstudies show that the increase in size of the portions result increased energy intake, even if there is a doggy bag in question plates. Why not start by doing these healthy meals in just 12 minutes or less (quesadillas, stir-fry and burgers, oh my!).
7. Prioritize the pantry
Take a little time to throw in the trash. If you have a favorite not so great items you want to save as a gift, put them in the back of the pantry with healthier foods, such as whole grain pasta , rice, beans, and nuts in lead. We know that just because tuna cans and a bag of lentils are right in front, does not mean forget the brownie mix completely, but it will help keep brownie mix out of sight, out of mind . Only see or smell food may stimulate cravings, and increase hunger (especially true for junk food).
8. Serve "restaurant" Style
Instead of aligning the barn, the whole pot, and the salad bowl, right at the table, leaving food on the kitchen counter (out of reach). When you have cleaned your plate, take a breath then decide if you really want those seconds. The change in the environment, such as leaving food by the stove, can help reduce food intake.
9. Use smaller plates
History shows plate sizes have increased over the past millennium. When the time comes to sit down to dinner, choose a dish or bowl of proper size. The use of smaller plate (8-10 inches) instead of a plate-shaped tray (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick works? The brain can associate blank with less food, plus smaller plates generally lead to smaller portions.
10. Chew slowly
Eating slowly can not fit into a busy work day, but worth the rhythm of his chewing: the faster you eat, the less time the body has to register fullness. So slow down, and take a second to savor.
11. Deep Freeze
After preparing the meal is over, pour a reasonable portion, then pack the rest and hide it in the fridge or freezer for a later date. When food is in sight, studies show that less likely to get a second serving.
12. Wait before grabbing seconds
The faster we shovel down a meal, the less time we give our body to register fullness. Since it takes about 20 minutes so the brain receives the message that dinner was served, it is best to go for a walk or play cards before you on the second or deal to the dessert table.
13. appetizer before dinner
Grabbing an apple or a small cup of yogurt before meeting friends for dinner can help ensure you'll eat a reasonable amount of that huge main course (instead of exaggerating). And be sure to reach the protein research shows that a snack of Greek yogurt can lead to reducing hunger, increasing fullness, and less time to eat dinner.
14. Sneak in vegetables
he meets vegetable consumption during It has long been recognized as a way to protect against obesity. Add the vegetables to an omelet to reduce cheese, used in baked goods and pasta dishes (Bonus: Try tapes zucchini , or spaghetti squash instead) . Pump pureed vegetables , like pumpkin, oatmeal, or casseroles. Adding a little vegetable stock in a meal or snack increase fiber levels, which helps us fuller, faster.
15. Turn off the tube
Eating while watching TV is linked to poor food choices and overeating. Getting sucked into the latest episode of Snooki and Jwoww can cause mindless eating and can be easy to lose track of how many chips just thrown down the hatch. Not only unconsciousness to see televsion we will arrive. advertising for unhealthy foods and beverages can increase our desire for low-nutrient junk, fast food and sugary drinks.
16. Turn your back on temptation
The closer we are located to a food that is in our line of sight, it is likely that the more we eat actually the same. If we face away from foods that make us feel tempted when we are not all that hungry (like a candy bowl office), we may be more likely to listen to signals from our gut instead of the eyes.
17. Hands Off
When it hits snack, our brain can be quite unreliable. It's tempting to get a bag of chips, but instead, grab a handful (or measure portion size) then seal the bag and put it away. Odds are, you will be more aware of how much is polishing when you see it right in front of you. And the next time there is a rumor abdomen between meals, try one of these, satisfying healthy snacks of 100 calories .
18. Pack protein
Protein may help promote a healthy weight because high protein diets are associated with a greater sense satiety, plus it is important for healthy muscle growth. Animal sources are not the only option for testing alternative as quinoa , tempeh, and lentils .
19. Fill Fiber Intake
Eat more vegetables and other high fiber items like vegetables can help us keep fuller, more time. Look for at least five grams or more of the stuff per serving. Morsel in some of our favorite high fiber collected as stuffed baked apples or jazzed oats.
20. Make room for the (healthy) fats
butter and cutting oil can reduce calories, and is easy to exchange in foods such as applesauce, avocado, banana, or linen for cooking. However, it is important to remember that we still need fat in our diet as energy source and to absorb fat-soluble vitamins A, D, E and K. In addition to helping us feel full. Get healthy monounsaturated fats and polyunsaturated fats avocado, olive oil, nuts, coconut, seeds and fish. Additional advice:. The combination of fat, fiber has been shown to increase the power of fat to make us feel complete
21. Stay away from simple carbohydrates
simple carbohydrates are white-bread white stuff, most pastries, refined sugars (like soda). What makes it so simple? They provide energy, but lack the same nutrients (vitamins, minerals and fiber) complex carbohydrates . The body also breaks simple carbohydrates quickly, spikes blood sugar ( insulin ), and out of your abdomen could thundering before we imagine. Choose whole grains instead, which can reduce excess fat potentially dangerous Abdominal accumulation (which can lead to diabetes). Change to whole wheat pasta or whole grain bread, or try grains such as brown rice, quinoa , or millet.
22. Zanja added sugar
One tablespoon of Sugar supposedly helps the medicine go down, but adding it to food may increase risk of cardiovascular disease and obesity. Adhere to sugar that comes in its natural form (in fruits, vegetables and whole grains) and scrap morning-coffee-spoonful.
23. Do Subs
No, we are not referring to the sandwich. We refer to the street recipe substitutions . Swaps-as simple Greek yogurt for sour cream, prunes butter, or an American for a latte, can reduce calories and sugar. Even grilled cheese can get a healthy renewal, making some smart submarines.
24. Smart Cook
Even healthy food can be not so great when it has fallen into a deep fryer. Instead, the pan fry or pop a dish in the oven. Use nonstick cooking spray to saute foods, or rub the oil in a skillet with a paper towel for a light layer. You can even whip up a batch of healthier chips .
25. Heat it with pepper
cayenne pepper spice red light, not only can increase metabolism , but you can also reduce cravings for fat, sweet or savory. Some studies even suggest that hot material can increase fat oxidation, which means that the body can better use fat as fuel. Sprinkle a bit of scrambled eggs, or spice up a stir-fry with a little hot sauce.
26. Chewing gum
Popping a piece of sugarless gum not necessarily curb appetite . But 5 calories chewing a stick can keep your mouth busy when cooking a meal, or socialization among a sea of hor d'ouevres at a party. While the long-term effects of chewing gum on weight loss are minimal, studies show it can reduce cravings for sweet and savory snacks, and reduce hunger between meals.
27. Go Straw-less
... With fruit, ie. Juices (which are often far from 100 percent fruit) provide some vitamins, but without the same fiber and phytonutrients like a real piece of fruit. Let's take an apple, for example. An 8-oz. glass apple juice is twice as sugar and less than a tenth of apple fiber half.
28. Giving in to cravings
We love this advice. Cravings are OK! Recognition cravings instead of pushing them away completely (which can lead to blow below). Caving on a whim, as long as it is in moderation (try one of these healthier ways to satisfy a sweet tooth) can actually help sidewalk desire. Prohibit food may only make it more attractive. Still he wants more of that chocolate cake after a couple of bites? Try to think of your favorite dance activity in the rain, getting a massage, playing with a puppy. Research shows that participation in the imagery can reduce the intensity of food cravings.
29. Bag It Up
Sometimes we prefer not to admit it, but let's face-restaurant food portions are generally heavier than cooking at home . Make a conscious to bag up half the meal before taking the first bite decision. The added benefit? You have a dog food bag tomorrow!
Tips for drinking
30. sip green tea
Drinking green tea is one of the most common tips for shedding a few pounds, and for good reason, green tea is known for its ability to metabolize fat. And in combination with resistance training, green tea increases the potential for fat loss. Add a few drops of lemon a little flavor and antioxidant affects amplifier.
31. Gulp H2O
Kick diet drinks and vitamin enhanced money traps the sidewalk and achieve good 'ole H2O place. Drinking water helps people feel full, and as a result, consume fewer calories. Drinking water also rises significantly resting energy expenditure (basically the number of calories you would burn if we sit around all day) and lower water consumption is associated with obesity.
32. Before savoring the pleasure of eating
Pregaming a meal with a glass of water has been associated with increased weight loss calorie reduction alone. Take some breaks mid set and can take some water between bites too much to give your brain time to register fullness.
33. Reduce consumption of liquid Cals
Milk and cookies, orange juice and French toast, wine and cheese-food apparently require some counterpart liquid. However, it is easy to pour into pounds rattle soda, juice, alcohol, and even milk in the reg. sweetened beverages are associated with increased body fat and blood pressure.
34. watering down
When you have just to have a drink of juice with that bowl of oatmeal in the morning, try to dilute . While it may sound totally unattractive, slowly adding more water less juice will keep some of the flavor without all the sugar and calories. additional incentive: Increased intake of water instead of sugar-sweetened drinks or fruit juice is associated with less weight gain long term
35. Choose rangy .
So we know we said we cut back on the juice and soda, but when you have a hankering for a bit of orange juice in the morning, to reach a tall, thin glass , not one short squatty. While it may sound like you're discriminating against glasses, research shows that people pour less liquid in tall, narrow glasses that challenged their counterparts vertically, that is, ultimately, we will (probably) drink less than one sitting . This is especially useful when you drink alcohol.
36. Banish spirits
probably do not have to say that the party as a bachelor can pack on some pounds. And you've probably heard the phrase " moderate drinking ." The point is, alcohol has a lot of stealthy calories and has the ability to inhibit food choices (mmm, greasy pizza) later in the evening. Even after he sobered up, alcohol can have a negative impact on the strength and can let the coating in the days weight room.
Tips to be aware
37 . brush those pearly whites
After dinner, go ahead and brushing teeth. Getting fresh breath mint not only has the obvious benefits of oral health , but can also prevent snacking mindlessly while watching a TV show before bedtime. It's not a bad idea to hit up flossing, too. Once both actions are carried out, we may be more inclined to keep the mouth clean before bedtime.
38. Set realistic goals
is easy, especially coming season New Year's resolution to set some goals very unrealistic about weight loss ( fit in tight jeans in three days!). From impractical goals can slow long-term weight loss, it is important against these targets before making any changes in health and fitness.
39. Portion Patrol
The practice portion control is one of the easiest ways to lose weight more reliable ways, but it is not an easy task. distortion Portion is always present, but can help the use of visual portions , for example - a portion of chicken (3 ounces) is about the size of a deck of cards
40. Stay Positive
Many of us demonize certain foods, and even punish ourselves for certain indulgences. Instead, positive messages such as "I control my diet" or "I'm proud that I ate responsibly today" can rethink our relationship with food. Research shows that the positive expectations are also associated with weight loss.
41. Think about it
How do we feel satiated a few hours after eating does not depend on how much you really scarfed but how much that ate. It is worth paying attention to what we eat ... it's actually okay to eat with your eyes.
42. Medite
emotional eating -essentially eating to make us feel better (often when we are sad or anxious) -can interfere with weight loss goals. But meditation -using techniques like muscle relaxation and achieve self-approach can help overeaters realize how they turn to food to cope with emotions. Check out these 10 ways meditate .
43. Shelling Mantras
Sometimes we just need a little fire under our tushies feel motivated. If you prefer to give up the literal fire, try some motivational mantras . Hang a source of inspiration Poster , write it on a sticky note at work, or scribbling on the front of his roommate when she's sleeping as a reminder of your health goals. Added plus: Mantras not cost a thing
44. stress
A lot of stress may cause increased intake and cravings , especially for sugary carbohydrates. If the pressure at work or family burden that has managed to feel overwhelmed, try one of these forms of reduce stress before kicking in that donut.
45. Add, subtract no
Instead of focusing on cutting the cookies, cakes, pizzas and everything whipping cream in your coffee in the morning, instead of focusing on adding healthy foods to your menu. Ditching all the "bad" can be a daunting task, one that is easier to meet focusing on one habit at a time (the science says is needed anywhere from 18 to 254 days to form a habit ). Add in as many healthy habits as you want-drink more water , stock up on fresh fruits and vegetables y- slowly wean out of the not so good organization that treats.
46. Imagine the Meta
Time spent display what you can see and feel some pounds less, can help recognize health and changes necessary for successful weight loss gym. Research suggests that imagine achieving a meta-exercise like running a 5K race, or weight gain for your next workout-reality can improve performance.
47. A habit at a time
There is an idea that focusing on less helps us achieve more. Changing a habit is difficult, but try to tackle a whole bunch may seem impossible. Instead, concentrate on changing behavior when . Start slowly and make clear guidelines for a habit established. For example, if you want to increase the intake of vegetables, deciding to eat three different vegetables every day, or 1 cup with every meal. And remember, small changes can lead to gradual weight loss.
48. Think Big Picture
So has "forbidden" chocolate cake, but decided to go for just a small sample. Instead, polishing a full slice. It is so easy to go completely overboard in an old habit. Instead of blowing if you have a slip in new target , think about the big picture. Focus on change rather than what is being removed (either a "bad" food, or a bad habit). Live in the moment to perform successfully the new healthy habits.
49. Smart Sleep
Sleep not only can reduce stress, help heal faster and prevent depression, but also can help shave a few pounds due to sleep loss it is related to changes in appetite and metabolism of glucose (blood sugar). Moral of the story: Sleep is associated with less weight gain. Take a look at our guide sleep positions to optimize those hours spent hiding under the sheets. And try other solutions for additional ZZS as turning off the electronics in the bedroom and avoid large meals late at night.
50. Get Social
Check out online communities (such as Facebook, Twitter, or other forums) that provide support and encouragement. One study showed that overweight adults who listened to podcasts to lose weight and use Twitter in conjunction with an application of diet and physical activity monitoring lost more weight than those who did not social. share progress and setbacks in the social media platforms can help users feel responsible for their goals.
Tips to track
51. Aiming down
If the use of applications fantasy seems too daunting, research suggests that there is still merit to the old pen and paper.
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