10 simple habits to lose weight naturally.
How many times a year do you start a new diet?
Does it really work?
Weight loss doesn’t have to be stressful or complicated.
All you have to do is build simple habits to see the weight come off.
Here are 10 scientifically proven tips
on how to achieve your dream body in almost no time.
Number 10: Use blue plates
One recent study has shown that the color blue decreases appetite.
So try some changes like decorating your table
用蓝色桌布 蓝色纸巾 蓝色盘子和蓝色杯子
with a blue tablecloth, blue napkins, blue plates, and glasses.
This trick is called the psychology of colors,
and some colors actually stimulate your appetite.
Blue will do the opposite for you.
Number 9: Be more optimistic
Every positive thought matters.
The idea is to focus only on good thoughts
and repeat your goals as if they were your mantra.
For example: ‘ I lost half a pound! That’s just great!’ ‘ Slowly but surely!’
‘ I can eat only the portion I took.’ ‘ I can say NO to dessert.’
Such optimistic phrases will help you achieve your goals very fast.
Number 8: 30 minutes of exercising is enough
A healthy diet plan does help you lose weight,
but it’s critical to combine good nutrition with some physiscal exercise.
Even low-risk activities, such as walking will be beneficial.
Good news! Reseaechers at the University of Copenhagen, Denmark, have found
that exercising for 30 minutes per day helps you lose 25% more weight than going for a full hour.
Nomber 7: Eat slowly, and eat alone
In this fast-paced world, fast eating has become a bad habit.
但吃得太快 饱腹感就低 导致过度进食
Ironically enough, it reduces the feeling of satiety and leads to overeating.
When your brain registers that your stomach is full,
you’ve already eaten much more than your body needs.
When you’re eating out, always choose the smallest portion. Take your time to read the menu.
Even if it’s a place where they sell hamburgers and other unhealthy food, choose the smallest portion:
小汉堡 小份爆米花 小份披萨和小份的沙拉
mini burger, junior popcorn, personal pizza, or light salad.
According to recent studies, people who don’t order their main dish
tend to eat everything on the table even if they’re already full.
Number 6: Avoid eating in front of your computer or TV
According to the American Journal of Clinical Nutrition,
food ads, especially junk food ads, increase our appetite and make us overeat.
Also, when wo eat in front of our conputers or TV, we don’t pay attention to our food.
Therefore, we are not aware of how much we’ve eaten. Instead, you can try eating in front of a mirror.
You may say it’s just ridiculous, but scientific facts assure
that eating while looking at yourself in the mirror reduces the amount of food you eat to one-third.
Also, did you know that eating alone is better than eating with a group of friends?
It’s proven that people who eat in a group eat more.
You spend more time at the table, and you can’t control how much you’ve eaten while talking.
It doesn’t mean you should eat alone all the time,
but try to bring to the table only what you’re going to eat, only your portion.
Number 5: Don’t overheat your house
According to research published in the journal Obesity Reviews, there’s a link between reduced exposure
to seasonal cold and increases in obesity in the UK, US, and other developed countries.
当我们处于寒冷环境的时候 肌肉组织会收缩来产生热量 燃烧多余的卡路里
When we’re exposed to cold, our skeletal muscles contract to generate heat, burning extra calories in the process.
We also produce heat even in mildly cold conditions when we’re not shivering.
当整个房子加热了 我们就不再需要调整体温去适应 也就说热量的消耗会减少
So when the whole house is heated, we no longer have to adjust to different temperatures, and we burn less energy.
Number 4: Reading food labels
营养价值表很有用 能帮你做出健康的选择 减轻体重
The Nutrition Facts food labels can be very useful in helping you make healthy choices and lose weight.
A study published in the Journal of Comsumer Affairs suggests that people who read food labels
on a regular basis are more likely to lose weight, especially women between the ages of 37-50.
Number 3: Eat more yogurt and nuts
According to research conducted at the Harvard School of Public Health,
eating yogurt and nuts is more effective in the long run for weight loss than eating fruits and vegetables.
Also, Louisiana State University research shows that people who eat nuts every day
are 25% less likely to be obese and 21% less likely to have a wider waistline.
You’re probably thinking ‘That’s crazy! All kinds of nuts are full of fat and calories!’ It’s not correct.
‘Nuts are rich in plant protein, dietary fiber, and healthy mono- and polyunsaturated fatty acids,’
explains Carol O’Neil, lead researcher and professor at Louisiana State University.
‘Therefore, nuts are a satiating food that may help suppress appetite.’
除这些好处外 坚果会增加饱腹感 使你少吃更有效减肥
In addition to all the benefits, nuts will help you feel satiated: you’ll eat less and lose weight more effectively.
Number 2: Add hot peppers and spices in your diet
Consuming chilies and other hot peppers also helps
to make the pounds fly off since they accelerate your metabolism.
布迪大学研究表明 卡宴辣椒能够减少食欲 帮助你更快的燃烧卡路里
Also, cayenne pepper redices appetite and burns calories faster, according to research from Purdure University.
Number 1: Drink plenty of water
You should stay well hydrated every day. Make it a habit of drinking a glass of water
in the morning on an empty stomach and a glass of water before going to sleep.
This trick keeps your body hydrated, generates satiety,
and speeds up your metabolism, all of which helps you lose weight.
A clinical trial presented at a meeting of the American Chemical Society confirmed
that drinking two glasses of water before eating helps a person to lose weight and fight obesity.
Here’s a bonus, a simple trick that will help you control your weight.
If you’re hungry, smell bananas.
This may sound a little crazy, but smelling foods like apples, mint,
or banana can fool your brain and make it believe that you’re eating.
A study involving 3000 volunteers who smelled these foods
when they were hungry found that their appetites decreased.
And the results were soon reflected on the scales. Amazing, huh?!
So what helps you stay in shape and control your weight?
Share your thoughts in the comments below!
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