tips for weight loss

Use these small tricks that will help you burn more calories without harming your body, and you will never have to starve yourself for weight loss.

For sure, you have repeatedly heard similar slogans: “This diet helps to lose weight in a week”; “You will get slim in 10 days”. In fact, any major change in diet will bear its fruit.

Things that the fierce defenders of diets don’t mention it that it does not matter how you look in a couple of hours or days. The main thing is what happens to your figure through the months and years ahead. And this is where the correct lifestyle and well developed nutrition come in.

1. Do not eat while watching TV

We know that you love getting comfortable with a plate of something delicious in front of the TV, yet it is very important to have your meals in the kitchen without the blue screen.

Why? Caroline Brown, a Foodtrainers nutritionist, told us that while you are “absorbing” your lunch while watching your favorite show, you risk, to

a) Watch a lot of harmful food advertising,
b) Not notice that you are already full and stuff your stomach with a lot more food than you planned.

A recent study by the American Journal of Clinical Nutrition confirmed her words: if you avoid distractions during your mealtime, it will be beneficial for your weight loss diet.

2. Switch to tea

This year, all nutritionists are obsessed with green tea, and it is easy to understand why. This drink is rich in catechins that battle with excess kilos at your waist through accelerating your metabolism and increasing your liver’s ability to burn fat.

In a recent study, participants who drank 4-5 cups of green tea every day in addition to a 25-minute workout lost on average a kilogram more, than those who neglected the drink. Meanwhile, another study found out that the same amount of coffee only increases belly fat by two times.

3. Make open sandwiches, and not the usual kind sandwiches

Sandwiches with two slices of bread – top and bottom – are so old-fashioned. If you want to lose weight, choose whole grain instead of white bread and make open sandwiches. This will save you from extra 70-90 calories.

If it seems that something is missing, add carrots and peas on the top. These comrades are full of fiber and water, and, thus, help you feel satiated longer.

4. Buy smaller plates

According to Carolyn Brown, the larger the plate, the greater the portion (which psychologically does not seem so impressive on large plates). This can lead to overeating. In a study, subjects who were served with larger dishes, ate 16% more cereal than those, whose dishes were smaller.

They say that the most effective are small red plates. This color also helps to eat less. This is evidenced by the results of the research journal Appetite. Scientists explain this by the fact that red hints brain on a subconscious level that it’s time to stop.

5. Do not make abs exercises in prone position

The celebrity coach Mark Langowski developed a program for achieving perfect abs in 6 weeks, and it doesn’t have a single body lift from a prone position.

“I have been a personal trainer for more than 13 years, and during that time learned a lot. Yet, perhaps, the most important was the information on how harmful this exercise is for the intervertebral discs, he explained.

I listened to the brilliant Professor Stuart McGill, head of the Department of biomechanics of the spine at the University of Waterloo, and I suddenly realized I harmed myself and my clients. Instead, I am explaining you now, how to train the entire body, engaging the core muscles in each exercise. Squatting can appear the exercise exclusively for your legs, yet your abdominal muscles also work, if you do it correctly!”

6. Buy a fruit bowl

You are long aware of the fact that the consumption of 5 servings of fruits and vegetables a day helps you boost weight loss. Yet, it is difficult to implement in practice. What to do? Buy a fruit bowl.

Thus, you will increase the probability of snacking on something that you see in front of your eyes. Kathy Kavuto, the nutritionist of Philadelphia Phillies and Flyers, proposes to keep washed fruits and vegetables in plain sight in the fridge.

7. Be boring

“Reps create a rhythm. Be boring. Most successful people have chosen just a couple of breakfast options that suit them”, says the nutritionist Lauren Slayton.

Pick up those for yourself. Thoughts about what to eat when you are very hungry usually lead to nothing good. Of course, you can change the program every few weeks, yet the pre-selected recipes and exercise are very helpful for achieving the desired result.

8. Do not let the ads buy you

Do you consider products of farming supermarkets healthier than those in conventional stores? Do you think that dishes in “bio-“, “organic-” restaurants have less calories? If you answered “yes” to any of these questions, perhaps, your attempts to lose weight fail because of your gullibility.

The study of the Journal of Consumer Research states that people imagine that the caloric value of a sandwich from a good restaurant is on average 35% less, than that of a fast food sandwich.

9. Eat the yolk

This year, the US Advisory Committee’s report on nutrition finally ceased to recommend excluding the dietary cholesterol. Decades of research have shown that it has almost no effect on cholesterol blood level. So, you can safely start chucking down the yolks and shrimp.

In fact, if you eat the whole egg, it has beneficial effects on your metabolism. Plus, the yolk contains:

  • Fat-soluble vitamins
  • Fatty acids
  • Choline

*The latter is a substance that fights fat deposits around your liver.