Friends, in this article we will tell you how you can lose extra weight by using the "healthy" method without a radical diet without sense. Some tips in this article are unique and not found elsewhere. Consider both "traditional" methods for weight loss, and "non-traditional" - the psychology of weight loss.
If slimming is your goal, then follow our simple tips to direct your thoughts, feelings and actions in the right direction, you will surely achieve success!
Psychology: How to Lose Weight? Go!
Of course, since we do not know your weight and your other data, it is impossible to develop a specific plan that will allow you to lose X kg in week Y.
But we will give you the best advice, the effect of which has been scientifically proven many times over. We will not load you with terms, numbers and other boring things. Let’s briefly discuss nutrition and physical activity and think in more detail about the psychological aspects of weight loss.
How much can you reduce in 1 week?
On the Internet you will find many articles and websites where you will be promised to achieve results in a short time. Unfortunately, a lot of the information in it does not apply to real life. Do not believe in fairy tales. Check everything first.
There are many factors to consider for weight loss, there is not a single magic pill. These factors include age, height, body fat percentage, current eating patterns, physical activity, etc.
However, there are general rules about how much weight you can lose in a week. Nutritionists believe that you can lose up to 1. 5 kilograms without endangering your health. Therefore, do not be fooled by the promises of ignorant people, check and ponder their advice before applying.
Being overweight is fat! Of course, you always want to lose fat, but you can also lose water or glycogen (sugar in your body). The latter often happens when you start a carbohydrate diet.
4 ways to lose weight
There are 4 types of weight loss. If you look at diet, it will refer to one of the following four ways:
- Food;
- Movement;
- Stress Management;
- Think.
In order not to burden you with information, we have divided the 16 tips given in the article into 4 categories. Therefore, everyone will find something unique.
But first, let's compare weight loss with diet and exercise.
Diet or movement
If you look at a study that lasted more than 15 weeks, you can see the following results (total pounds lost after 15 weeks):
- Group "Diet without exercise": weight loss 10. 7 kg.
- Movement without diet group: 2. 9 kg.
- Exercise Diet Group: 12. 0 kg.
It seems that nutrition is more important than exercise.
1. Diet
8 of the 16 tips in this article are about diet. Almost everything affects the quantity and quality of food eaten. With their help, you can lose weight even without sports.
Tip 1:Eat slower. This may sound like a joke, but you will be surprised at how effective this trick is.
People who eat fast 115% are more likely to be overweight than people who eat slowly.
Here are some explanations:
- On average, a person's food takes 10 - 15 minutes. If you eat slowly, then all this time you eat less, eat fewer calories. This is logical.
- You chew loudly, which also reduces calories.
- Blood sugar levels are less noticeable, making it easier to burn fat.
"A healthy lifestyle will rob you of health, fatigue and obesity"
Jill Johnson
Tip 2:Start your day with protein like cottage cheese!
Many people start their day with carbs. Here are the disadvantages:
- Carbohydrates have a high "nutritional factor" that makes you eat more.
- Carbohydrates cause an increase in insulin, which causes the accumulation of fat in tissues.
Instead of carbohydrates, you should eat protein for breakfast. Research shows that eating protein for breakfast leads to:
- People think less than 60% about food;
- People have 50% less appetite for snacks in the evening;
- People eat 400 fewer calories per day.
This is a good method 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 in adults and the elderly show that drinking half a liter of water 15-30 minutes before meals accelerates 44% weight loss within 12 weeks compared with people who do not drink before meals.
There is an explanation for this: by drinking half a liter of water before eating, the feeling of hunger decreases, which eventually leads to a decrease in the amount of food eaten.
Also, people often confuse feelings of thirst and hunger. Drink a glass of water to make sure you are really hungry.
Tip 4:Avoid soda and sweet fruit juices.
The problem for many people is that they do not read the composition. You should know that soda and fruit juice are your biggest enemies because they are loaded with sugar.
But there is a nuance here. This does not apply to freshly squeezed natural juices, as they contain fruit fiber. This slows down the absorption of sugar. If this fiber is removed from the fruit juice, it will be less absorbed by the body.
Replacing high-calorie beverages with water can help you lose weight.
Here are some facts about soda:
- The likelihood of developing diabetes increases dramatically with the use of carbonated beverages (compared to water and juice).
- The risk of diabetes increases 33% with a glass of soda every day.
- Daily soda intake is associated with a 67% increased risk of type 2 diabetes.
- Artificial sweeteners are addictive, so soda is hard to quit.
- In a study of rat animals using artificial sweeteners, the following happened: They ate more, and their metabolism slowed down. The same thing happens with someone.
Tip 5: Avoid "hidden" sugars.
About 80% of everything sold in supermarkets contains sugar. Although not written directly about it. The fact is that manufacturers often "encode" sugar using words that customers do not understand. Most of these aliases end with "ose" or contain terms such as "syrup" or "molasses".
"If you do not give your best to your body, you are only robbing yourself"
Gilius Irving
So we get a lot of expenses. If we do not recognize the word code, we will assume that the product does not contain sugar.
There are other tricks as well. Often, manufacturers of substances containing sugar show at the end of the composition. Many people do not read the composition to the end, thus allowing themselves to be misled.
Important! Always read the ingredients list and find the hidden sugar with the code name.
Tip 6:Eat fewer carbohydrates.
People eat too many carbohydrates. If we compare our eating habits now with the habits of those who live in nature, then we can understand that we, the inhabitants of the city, have deviated a lot from the right path.
In a 2000 study, scientists determined how many carbohydrates people ate while living in harmony with nature. If we compare it with the average diet of modern people, we come to the following conclusion:
- Natural human: Protein 19-35% Fat: 28-47% Carbohydrate: 22-40%;
- Urban Man: Protein: 15% Fat: 30% Carbohydrate: 55%.
Therefore, you must get rid of some carbohydrates and replace them with healthy fats and proteins.
Tip 7:Eat more fiber.
Adding fiber to your diet will lower blood insulin. Fiber is found in vegetables, fruits, nuts, grains, dark chocolate, cereals, and legumes.
Food fiber also provides a faster feeling of fullness, which means you automatically eat less. The reason is that fiber takes a long time to digest.
Therefore, it is recommended to add one of these foods to each meal.
Tip 8:Take carbohydrates and protein 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.
2. Movement
The following 2 tips are related to exercise.
Tip 9:Short but intense training.
When playing sports, people usually start with cardio. But cardio has some drawbacks.
So, with a short and intense workout, you can burn 7 times more fat than cardio. Because in it you practice in the short term, alternating with rest. For example, a very intense exercise for 30 seconds followed by a 10-second break.
5 sets of 20-minute high-intensity workouts will be far more beneficial than the same 20-minute cardio.
Tip 10: Exercise before eating.
This is a unique tip.
Losing weight is due to the fact that less insulin is released, as it becomes unnecessary. Excessive insulin release is your enemy as it causes fat to form and store, especially around the stomach.
Exercising right before meals will give energy to your muscle cells.
"A man who can eat everything without being fat can not do this in front of a woman"
Rita Radner
Of course, you will not be able to practice vigorously before each meal, but you can only do a few short exercises such as squatting, punching imaginary shots, etc.
3. Stress Management
Stress is a topic that is not taken seriously when losing weight. If you have recently experienced a lot of stress, then your weight will go down more slowly when you lose weight.
Let's continue our tips.
Tip 11: Avoid chronic stress.
Stress releases the anti-stress hormone cortisol.
If cortisol levels are high, this causes a buildup of fat in the stomach. In addition, blood sugar levels increase, making weight loss very difficult.
If you are on a radical diet, you may be prone to high stress. This will also cause an increase in cortisol levels.
By the way! Cortisol is not your enemy. It is a hormone designed to reduce the harmful effects of stress. Cortisol itself is not bad, this indicates how depressed you are. In this case, it is similar to cholesterol.
Here are some ways to significantly reduce your stress levels:
- Dhikr;
- Move more at home or at work;
- Listen to your favorite music;
- Not following a radical diet;
- More often in nature.
Tip 12:Get enough sleep.
Sleep has a significant effect on weight loss. Here are some facts:
- Lack of sleep increases the likelihood of obesity by up to 50%;
- Lack of sleep causes fluctuations in the hormones leptin and ghrelin, resulting in poorly controlled appetite;
- People who lose 15 hours of sleep a week from their normal cortisol levels increase by 50-80%.
A person needs at least 6-7 hours of sleep. For some, more, but not more than 9 hours. Here are some tips for getting the best sleep:
- Do not use your gadget after 20: 00. And do not watch TV. Better, of course, not to watch at all, but at least after 20: 00;
- Do not drink caffeinated beverages in the evening, such as coffee, cola, tea;
- Sleep at the same time;
- Do not look at your watch while lying on the bed.
"The only way to lose weight is to reconsider your purpose in life"
Cyril Connolly
4. Think
Thinking is also a trivial topic when losing weight. In the meantime, this is very important. This is not about losing weight with the power of thought, but about the core and inner motivation.
With the wrong thinking, you can definitely lose weight. But the effect will be short-lived. Rollback in this case is a matter of time.
Internal or external motivation? How to find motivation to lose weight?
People often say, "I NEED to lose weight. " The word "must" indicates that desire comes from outside. Such people do not want to lose weight for themselves, their desires are imposed, they want to do it for others.
There are two reasons for this:
- Lose weight for your partner or loved ones.
- Lose weight to meet certain social norms.
But to lose weight, there must be intrinsic motivation, it should push you forward. The only person who wants to lose weight is yourself!
So you need to change "I should lose weight" to "I WANT to lose weight" and honestly admit to yourself why you want to. It is best to write these reasons on a piece of paper, then most likely you will see the big picture.
Watch out! You should always think - "I want to lose weight" (internal, the best motivation to lose weight), instead - "I should lose weight" (external motivation).
It should be noted separately that women need more motivation to lose weight than men. Women are more vulnerable, so they tend to get lost and therefore need more motivation.
Tip 13:Food should not be seen as a stomach filler.
Many people view food as merely filling their stomachs. Too bad, because we need more food than that.
There are two main purposes:
- Gaining energy to sustain the soul;
- Obtain nutrients to support the body.
If you focus on these two goals, you will automatically eat healthier foods. Hunger is no longer a signal to fill the stomach quickly. You will choose foods that are cleaner, natural and fresh.
In addition to results in the form of weight loss, health and happiness will come to you as a bonus. Agree, not bad?
Tip 14:Get help.
Seeking support is a good idea to increase your chances of losing weight. You do not have to go through all the steps yourself.
There are several possibilities:
- Find a boyfriend or girlfriend to play sports with;
- Share your weight loss plan with family and friends who can help or just support you;
- Join a group of people who have lost weight just like you.
All of this can give you the extra motivation you need. Losing weight is a difficult and slow process, the support of others is very important here, because situations will definitely arise that will get you back. To overcome this, a friend's shoulder will be useful.
Tip 15:Set realistic goals.
People underestimate what they can achieve in the short term and underestimate what they can achieve in the long run.
Many people who lose weight like to believe in very fast weight loss. They have very high short-term expectations, which of course do not materialize. As a result, people lose motivation and confidence to succeed.
Long-term prospects are underestimated not only by weight loss. This often happens to aspiring entrepreneurs: they want to become millionaires as soon as they start a business and do not think about how big their company will be if they work for 5 or 10 years.
I have been on a diet for 14 days and have lost weight. . . 14 days!
Tommy Cooper
Important! Set realistic weight loss goals. Divide each goal into small sub-goals and achieve them gradually. Every little victory will give you confidence.
As a result, you will have the strength to complete your main task, and the process of losing weight will not be hell for you.
Tip 16: Do not force yourself on a radical diet.
Diet is often not very good because it prohibits a person from meeting their needs. Yes, throwing pies for the night is a much-needed necessity, but you also need to work on it carefully and smoothly.
Often, diet makes a person think more about the food they want to eat. He has to suppress unwanted thoughts. As a result, one is always in a tense state, and meanwhile the desire only increases, this will not lead to good.
If you inadvertently suppress your desires, sooner or later the mind will not withstand the pressure and will explode. This principle applies to all areas of life, not just weight loss.
Therefore, one should not always think: "I want this, but I can not", instead: "I can, but I do not want it".
Psychological tricks for weight loss
So, we come to the fun part. How to make yourself lose weight?
Psychological Tricks - Read and Memorize.
Tip # 1. Use a small plate.
A series of studies show that you automatically eat less when using small plates. People always fill their plates the same way, no matter how big.
If the plate is large and there is little food on it, you will get the impression that you have eaten little. If the plate is small, but full, it looks like you have eaten a lot. Look.
"My wife started seeing a nutritionist and lost three hundred dollars in two months"
Robert Order
Tip # 2. Use tall, narrow glasses.
According to scientists, you can drink up to 50% less when using high and narrow glasses. This is due to the fact that the glasses are large, although in fact they are not. When you drink from it, your soul sends the same signal to the brain as if you were actually drinking from a large glass.
Therefore, use high glasses when consuming alcoholic or high-calorie beverages.
Use low and wide glasses when drinking water and herbal tea.
Tip # 3. Use red plates for greasy foods.
Another trick: eating high-calorie foods from a red plate will occur in much smaller quantities than others.
We associate red with "stop", so unknowingly we will shorten our meal time.
Everyone knows that there is a time at the table when he seems to have had enough, but there is still food on the plate. Often we finish eating at the machine, not realizing that the body is full. Therefore, the red plate will not allow you to do this, at the first signs of saturation we will stop, we will not overeat.
Suggestion # 4. Eat together.
People eat almost 40% less while guests or strangers are at the table.
Their presence puts extra stress and does not let one forget and overeat. . .
Suggestion # 5. Do not watch food ads.
People who often watch food on TV eat 30% more than those who do not watch TV.
"The less material, the better the exchange"
So be careful while watching TV.
Tip # 6. Hang a mirror in your kitchen.
Many studies show that mirrors in the kitchen can help to lose weight.
This is due to the fact that it is often unpleasant for someone to see him eating. In addition, he can see from the outside his behavior that is not suitable for food. It can be considered provocative.
Tip # 7. Make unhealthy foods harder to access.
The possibility of consuming snacks that are more difficult to obtain is significantly reduced.
For example, if you store candy in a transparent container, you tend to open it and consume more calories each day than if the container is opaque.
It is better to keep all kinds of bad stuff from the kitchen somewhere. This is the psychology of nutrition for weight loss.
Conclusion
It is impossible to understand greatness. In fact, this article contains too much information to digest and start using it all at once. Even if you try, nothing good will come of it.
It is better to move slowly, choose 2-3 methods for yourself, learn them and gradually, day by day, introduce them into your life. This will help you achieve results faster. This is the whole psychology of weight loss.