Friends, in this article we will tell you how you can lose extra pounds using “healthy” methods without pointless radical diets. Some of the tips in this article are unique and cannot be found anywhere else. Let's consider both “traditional” methods of losing weight and “non-traditional” ones - the psychology of losing weight.
If slimness is your goal, then following our simple tips, directing your thoughts, feelings and actions in the right direction, you will certainly achieve success!
Psychology: how to lose weight? Go!
Of course, since we don't know your weight and other data, it is impossible to create a specific plan that will allow you to lose X kg in Y weeks.
But we will give you the best advice, the effect of which has been scientifically proven more than once. We will not burden you with terms, numbers and other boring things. Let's briefly go over nutrition and physical activity and dwell in more detail on the psychological aspects of losing weight.
So, below you will learn: 1. 4 ways to lose weight. 2. 13 tips on how to lose weight without torturing yourself. 3. 7 psychological tricks for weight loss. They will surprise you.
How much weight can you lose in 1 week?
On the Internet you will find a lot of articles and sites that will promise you to achieve results in a short time. Unfortunately, much of the information in them is not applicable to real life. Don't believe in fairy tales. Check everything first.
To lose weight, you need to take into account many factors; there is no one magic pill. These factors include your age, height, body fat percentage, current eating pattern, physical activity, etc.
But there is still a general rule for how much weight you can lose in a week. Nutritionists believe that you can lose up to 1.5 kilograms without harm to your health. Therefore, do not be fooled by the promises of ignoramuses, check and consider their advice before applying it.
Excess weight is fat! Of course, you always want to lose fat, but you may also lose water or glycogen (sugars in the body). The latter often occurs when you start a carbohydrate diet.
Motivation for losing weight:
Set realistic goals↑
Everyone loves quick, effortless results. I understand how much you want to wake up perfect one day, but alas, this does not happen. I personally wanted to lose all my extra pounds in a month, but without losing weight by this time, I got upset and ate my grief with sweets.
Understand that you won’t be able to lose 20 kg in 3 months without damaging your health. Set realistic goals, because the most important thing is to be healthy. Get rid of bad habits, take care of your body and eat right. Divide your goal into small subgoals. This will help you stay on track and continue to achieve your goals. Take your time, enjoy even the “small victories”, even if it’s one kilogram or two. After all, this “small victory” brings you closer to your ideal
Diet
8 of the 13 tips in this article are about diet. Almost all of them affect the quantity and quality of food consumed. With their help, you can lose weight even without exercising.
Read also: The most common women's fears!
Tip 1
:
Eat more slowly.
This may sound like a joke, but you'll be surprised how effective this trick is. People who eat fast are 115% more likely to be overweight compared to people who eat slowly.
Here are some explanations:
1. On average, a person eats 10 - 15 minutes. If you eat slowly, you eat less during this time and consume fewer calories. It's logical.
2. You chew intensively, which also reduces the number of calories.
3. Blood sugar levels are lower, making it easier to burn fat.
“A healthy lifestyle will keep you from ill health, lethargy and fat.”
Jill Johnson
Tip 2
:
Start your day with protein, like cottage cheese!
Many people start the day with carbohydrates. Here are the disadvantages of this diet:
- Carbohydrates have a high "nutrition factor" that makes you eat more and more.
- Carbohydrates cause an increase in insulin, which leads to the accumulation of fat in tissues.
Instead of carbs, you should eat protein for breakfast. Studies have shown that eating protein for breakfast leads to:
- People think 60% less about food;
- People have 50% less appetite for snacks in the evening;
- People eat 400 fewer calories per day.
This is a great way to reduce calories and thus lose weight quickly.
Tip 3
:
Drink half a liter of water before each meal.
This will speed up your weight loss by 40%! Studies of adults and older adults have shown that drinking half a liter of water 15-30 minutes before meals accelerates weight loss by 44% over a 12-week period compared to people who do not drink before meals.
There is an explanation for this: drinking half a liter of water before meals reduces the feeling of hunger, which ultimately leads to a decrease in the amount of food consumed.
People also often confuse the feelings of thirst and hunger. Drink a glass of water to make sure you are truly hungry.
Tip 4:
Avoid carbonated drinks and sweetened fruit juices.
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The problem many people have is that they don't read the ingredients. You need to know that carbonated drinks and fruit juices are your biggest enemy because they are loaded with sugar.
But there is one caveat. This does not apply to freshly squeezed natural juices, because they contain fruit fiber. This slows down the absorption of sugar. If these fibers are removed from fruit juice, it will become poorly absorbed by the body.
Replace high-calorie drinks with water and you can lose weight.
Here are also some facts about carbonated drinks:
- The likelihood of developing diabetes increases sharply when drinking carbonated drinks (compared to water and even juices).
- The risk of diabetes increased by 33% with a daily glass of soda.
- Daily consumption of carbonated drinks is associated with an increased risk of type 2 diabetes by up to 67%.
- Artificial sweeteners are addictive, making soda hard to give up.
- In an animal study of rats consuming artificial sweeteners, what happened was that they ate more, but their metabolism slowed down. The same thing happens with a person.
Tip 5 : Avoid “hidden” sugar.
About 80% of everything sold in the supermarket contains sugar. Even if it is not directly written about it. The fact is that manufacturers often “code” sugar using words that consumers do not understand. Most of these nicknames end with "ose" or contain terms such as "syrup" or "molasses."
“If you are not giving your body the best, you are simply robbing yourself.”
Gilius Irving
Thus, they are throwing dust in our eyes. After all, if we do not recognize the code word, we will assume that the product does not contain sugar.
There is also one more trick. Manufacturers often indicate substances containing sugar at the end of the composition. Many people simply do not read the ingredients to the end, thereby allowing themselves to be misled.
Important! Always read the ingredient list of a product and look for “hidden” sugars by their code names.
Tip 6
:
Eat fewer carbohydrates.
People eat too many carbohydrates. If we compare our current eating habits with those of people living in nature, we can understand that we, city dwellers, have deviated quite a lot from the right path.
In a study conducted in 2000, scientists determined how many carbohydrates people who live in harmony with nature consume. If we compare this with the average diet of a modern person, we come to the following conclusion:
- Man of nature: Proteins 19-35% Fats: 28-47% Carbohydrates: 22-40%;
- City man: Proteins: 15% Fats: 30% Carbohydrates: 55%.
Therefore, you should remove some carbohydrates and replace them with healthy fats and proteins.
Tip 7
:
Eat more dietary fiber.
Adding fiber to your diet reduces insulin in the blood. Fiber is found in vegetables, fruits, nuts, seeds, dark chocolate, cereals and legumes.
Dietary fiber also makes you feel full faster, which means you automatically eat less. The reason for this is that fiber takes a long time to digest.
Therefore, it is recommended to add one of these foods to every meal.
Tip 8
:
Consume carbohydrates and proteins after exercise.
If you eat carbohydrates immediately after exercise, your body will continue to burn fat.
Carbohydrates also help regenerate your muscles by activating the growth hormone HGH. Protein is needed to build muscle mass.
Smart slicing↑
Pay special attention to the presentation of dishes. Cut food correctly: into small and thin pieces. Visually, it will seem to you that there is a lot of food on the plate and it will take more time to eat it. Also, eating thinly sliced pieces will force you to chew more and more often, and you will end up eating less food. Also, “decorate” tasteless but healthy food to make it seem more attractive.
Movement
The next 2 tips relate to the topic of physical activity.
Tip 9
:
Short but intense workouts.
When it comes to sports, people usually start with cardio workouts. But cardio training has some disadvantages.
So with short intense workouts you can burn 7 times more fat than with cardio training. Because in them you train in short bursts, alternating them with breaks. For example, 30 seconds of very intense exercise and then rest for 10 seconds.
5 bouts of high-intensity physical activity over 20 minutes will provide much greater benefits than the same 20 minutes of cardio.
Tip 9: Exercise before meals.
This is unique advice, if you find it somewhere else, send us the link.
Weight loss occurs due to the fact that less insulin is released, because it simply becomes unnecessary. Excessive insulin release is your enemy because it causes fat to be produced and stored, especially around the belly.
Exercising right before meals will provide energy to your muscle cells.
“A man who can eat anything without getting fat should not do so in the presence of a woman.”
Rita Rudner
Of course, you won't be able to train intensely before every meal, but you can simply do some short exercises, such as squats, punching an imaginary bag, etc.
Don't get distracted ↑
How often do we eat in company with a TV, phone or laptop. I simply loved watching TV shows and eating at the same time; it seemed to me that I had time to do two things at the same time. But later I realized that if we do other things while eating, our brain does not control the feeling of fullness and as a result we overeat. By the way, this is why music is played in restaurants and cafes, which increases your appetite. As a result, you order more food. Say no to watching TV, listening to music, reading books, or surfing social media while eating. I also began to eat all my food in silence, no talking while eating. When you drive, concentrate on the present moment and think about food, and not about surrounding things or problems.
Stress management
Stress is an underrated topic when it comes to weight loss. If you've recently had a lot of stress, you'll lose weight more slowly as you lose weight.
Let's continue our line of advice
