58 ways to lose weight

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Losing weight is difficult, but losing weight in a way that keeps you healthy is even more difficult. If you don't have a strict weight loss deadline, you can gradually develop healthy habits and lose weight without losing your health. Here are 58 options for how to lose weight, from which you can choose the best and create your own weight loss plan.

Despite the fact that the effectiveness of many methods has been scientifically proven, they are not suitable for everyone. Try the most interesting ones and decide what is right for you.

Nutrition Tips

In one study, it turned out that the amount of food eaten is influenced, first of all, by our consciousness, and not by the feeling of hunger. The experiment involved two groups of students. They were tasked with putting in as many chicken wings as they wanted to eat and then returning for more.

After the first portion, the waiters took the plates of bones from half of the tables, and left everything as it is on the other tables. After that, the students were asked to take a supplement. Participants who saw the amount of bone from the eaten wings ate less food than those who sat next to the empty plates.

This proves that our consciousness affects serving size in the first place. Some students saw that they had already eaten enough, and their consciousness gave a signal that it was time to finish the meal, unlike others that they were sitting at empty plates, which means that they had not yet been full.

Many of the tricks that you will see below are just based on the psychological characteristics of a person, others - on purely physiological processes.

1. Use blue objects

Blue dishes suppress appetite, since blue is the least combined with the color of most foods. shows that the more aesthetic and harmonious your food looks on the plate, the more you will eat. A small but useful trick.

2. Eat more often

Skipping snacks during the day does not necessarily lead to weight loss, as a slow metabolism can do the trick. Eating less than three meals a day can be beneficial for those who are obese, but skipping meals during the day can turn into binge eating at night.

In addition, irregular meals are fraught with spikes in insulin levels, which increases the risk of developing diabetes. So it's best to eat three times a day and snack between meals to keep your insulin levels stable.

3. Increase the perimeter

The next time you need to go to the store, walk around the sales area in a circle. This is not necessary in order to get to the groceries more slowly, but in order not to fall for the gimmicks of the stores. All healthy products, as a rule, are located closer to the walls and further, and in the most accessible rows they place sweets that are not very useful for the figure.

4. Fill the refrigerator

On a weekend, go to the store and fill your refrigerator with healthy foods. Keep fresh fruits and vegetables close at hand, and keep frozen berries and veggie mixes in the freezer. Surely after work, you will not go for another harmful delicacy, but use what you have in the refrigerator. As a result, you will consume fewer calories and more vitamins.

5. Eat in the morning

Skipping breakfast to keep your appetite for dinner is not a good strategy. However, you need to think over your menu. One has shown that the amount of calories you consume in the morning greatly influences the size of your dinner and lunch. So you can calculate how many calories you would like to get from lunch and dinner and tailor your breakfast accordingly.

6. Distribute supplies in your pantry

Put healthy foods closer: beans, nuts, whole grains. Every time you open the pantry, you will first of all see wholesome foods and use them in your diet. At the same time, you will not have the feeling that you are limiting yourself in some way, which means that there will be no breakdowns for unhealthy snacks.

7. Eat away from pots and pans

If you eat next to a salad bowl, frying pan and baking sheet, from which you can always grab your additives, you will not be able to resist. So put yourself a portion that suits you and remove any leftover food from your reach - at least from the table.

After you have eaten one serving, wait a while, about 10-15 minutes, and then decide if you want supplements. Saturation comes a little later than you finish eating, so by that time you will just feel full and will not overeat.

8. Use small plates

This is another psychological trick. If you have large plates, a normal serving will look flimsy on it, so you will always serve yourself more food.

Try to take a small plate: half as small as usual, the portion will seem like a real feast in it, so that your mind will notice that this is enough.

9. Chew slowly

The slower you chew, the healthier your food becomes. Well-chewed food digests better, and you help your stomach to absorb all the nutrients. Also, the slower you chew, the less you eat. As long as you chew your food, you’ll be satiated and you don’t need a supplement.

10. Get food out of sight

Make sure that the leftovers of your lunch, which "did not fit", remain until the next snack in the refrigerator, and not on the table. Otherwise, you will finish them in half an hour or an hour, and not from the feeling of hunger, but, rather, from the feeling of incompleteness.

11. Take a walk

After dinner, it's better not to stay in the kitchen, or even better, to go for a walk. It takes your body about 20 minutes to realize that you are full. During this time, glucose enters the bloodstream, and the feeling that you need supplements disappears.

12. Have a snack before dinner

If you have a small snack shortly before dinner, such as a glass of yogurt or a piece of fruit, your hunger will decrease slightly and you will not rush into food.

Here, again, your mind is of great importance. Feeling severe hunger, you will most likely eat more than you need to satisfy it, and only then, getting up from the table, you will realize that you have overeat. When you start eating without severe hunger, you will eat exactly as much as you need to feel full.

13. No information

If you eat in front of the TV or while reading a book, you have every chance of binge eating. When you receive information, you do not notice when you are full, you do not feel the taste and smell of food.

It also becomes a habit, and you will constantly chew while watching movies or reading.

14. Only fruits on the table

Remove the bowl of chocolates from the table and the candy canes from the office table. Hide the cookies away, for example, in the lowest drawer of the table. Leave only healthy foods on the table at home, such as fresh fruit. So you can have a snack when you want, and at the same time, you can not gain extra calories.

15. A lot of protein

Protein helps you gain healthy weight (muscle), which is why there are many protein diets. Vegetarians can get protein from lentils and soybeans.

16. Fats are also needed

Butter or butter is high in calories, but there are other high-fat foods as well. For example, avocados, bananas, applesauce. Even in the diet, fats must be present, because they are necessary for us to process and absorb vitamins such as A, D, E and K. In addition, they help us feel full. So include avocados, fish, nuts, and seeds in your diet. Of course, in moderation.

17. Stay away from simple carbohydrates

Hunger is affected by blood sugar levels, and simple carbohydrates, found in sweets, baked goods and white bread, quickly remove hunger but promote fat storage. Instead, try to eat more whole grains, including pasta, rye bread, and various grains. Complex carbohydrates take a long time to break down, do not contribute to the accumulation of fat and provide a stable blood sugar level, which means a feeling of fullness.

18. Add vegetables to different dishes

To cut calories, you can substitute vegetables for half of your meal. For example, instead of cheese, add vegetables to pasta, add them to omelets, casseroles and cereals. Vegetables are high in fiber, which can help you feel fuller longer. In addition, you will eat the same amount of food, and you will get fewer calories.

19. Replace high-calorie foods

If you can't give up your favorite foods, you can at least reduce their calorie content. For example, instead of fatty mayonnaise and sour cream, add lighter dressings to the salad or make light mayonnaise of your own preparation.

20. Spicy sauces

Cayenne pepper and red spicy sauce can not only speed up your metabolism, but also protect you from the urge to eat something fried, sweet or salty. Some studies even suggest that spicy foods can help you better absorb fats and use them as fuel for the body.

21. Chewing gum

If you chew sugar-free gum while cooking, every third bite will not go into your mouth. Research shows that gum can reduce cravings for sweet and savory foods and reduce appetite between meals.

22. Less juice, more fruit

Modern juices seem to have more sugar than natural juice, and 100 percent juices are expensive. Either way, it's best to eat a real fruit that has no artificial sugar but is high in fiber.

23. Don't forbid, get distracted

Food cravings are normal, so you should not strictly forbid yourself to eat and scold yourself for every breakdown. This only makes it worse: you feel guilty and seize up on guilt feelings.

Instead, admit it’s okay, and while craving for food, try to distract yourself with something like a hobby. Get creative, go to the gym, hang out with friends or alone - there are tons of ways to forget about food.

24. Half serving

Try this trick: put yourself a regular portion, and then divide it in half and remove half. Eat slowly, concentrating on the food, not the TV or book. You will most likely feel full before you think, “What the hell? I definitely won't have enough half to eat."

There is one more advantage of this method - you have to cook half as often, because you can always eat the rest of your portion next time.

Drink Tips

25. Green tea

Green tea promotes the breakdown of fats and speeds up the metabolism, helping to lose weight.

26. More water

Water reduces hunger and accelerates weight loss. With enough water in the body, calories are burned faster, and salt and toxins are flushed out of the body.

27. Drink before meals

Drink a glass of water before eating. Your stomach will kick in and be ready to digest food quickly. Plus, it will help you feel full faster.

28. Avoid couples

Milk and biscuits, orange juice and French toast, wine and cheese are some foods that simply require a liquid partner. However, you should avoid these drinks, especially if they contain sugar, which, like any fast carbohydrates, increases the level of body fat.

29. Dilute with water

If you can't imagine your morning without a glass of juice, try diluting it with water. This will help you get the right amount of fluids and reduce the calorie content of the sugary drink.

30. Tall and narrow glasses

People have been shown to consume less liquid from tall and narrow glasses than from wide and low glasses. So pour your sugary drinks into tall and narrow containers. The same goes for alcohol.

31. Less alcohol

Alcoholic beverages are high in calories and can reduce your self-control. Under the influence of alcohol, you are more likely to eat pizza, chips, and other unhealthy snacks late at night without worrying about your figure at all.

And later, due to poor health, you will miss a lesson in the gym.

Behavior tips

32. Brush your teeth

Brush your teeth immediately after eating. This will help you not only keep your teeth healthy, but also keep yourself fresh after eating. You probably won't want to eat anything else after brushing your teeth, and you certainly won't crunch snacks while watching evening shows or movies.

33. Set realistic goals

It is so tempting, after finishing a huge pizza, to promise yourself that tomorrow you will go on the most severe diet and fit into your favorite jeans in three days. But such plans only serve to soothe oneself and reduce feelings of guilt. Better to set realistic goals: for example, to lose 3-4 kg in 3 months of healthy eating and exercise and keep the weight.

34. Stay positive

Many people who lose weight simply hate certain foods and scold themselves for not being able to refuse them. Instead, stay positive: "I can control my food intake," "I am proud that I was eating healthy foods today."

35. Think about it

How we feel a few hours after eating depends not on how much we ate, but on how we think about how much we ate. Pay attention to your food, "eat with your eyes" as well.

36. Write reminders

Place the so-called weight loss and health mantras in your apartment: pictures of slender people, motivating affirmations. They will remind you of your goal and strengthen your determination every day.

37. Get Rid of Stress

Many people eat up their stress and get fat because of it. Learn to cope with stress without food: through meditation, communication, sports, what you love.

If you are constantly stressed, no diet will help you, you will gain weight simply for psychological reasons. So, before starving yourself, get rid of psychological problems and constant stress: change jobs, sort out family relationships, and so on.

38. Add instead of refuse

Instead of focusing on giving up soda, sweets, and fatty foods, focus on developing healthy habits.

Eat more fruits, exercise, drink more water. Over time, you will notice how good habits displace harmful addictions from your life.

39. By one habit

Instead of trying to change all your bad habits "from Monday", it is worth introducing them gradually, one at a time. Leave all but one of your old habits and focus your attention on it. When a good habit completely enters your life and is performed almost on a subconscious level, change the next one.

40. Visualization

Take some time to visualize the results of your changes. Thoughts materialize, and the more you think about losing weight (in a positive way and with patience, without "I want it now! God, why am I so fat?"), The more you lose weight.

41. Healthy sleep

Healthy sleep helps relieve stress and depressive moods. In addition, it affects blood sugar levels and metabolism.

If you go to bed at 10-11 pm, not a single insidious cookie will get into your mouth, and in the morning you can have a healthy breakfast.

42. Communicate

There are many social resources where people talk about their figure, consult, describe their achievements. You can chat there, find support from people with similar problems and make it easier for yourself to lose weight - after all, you will be pleased to share your achievements with your friends on the Web (this is additional motivation).

How to track process and results

43. Food diary

You can use different applications to record your diet and count calories: for example, "" for iOS, or this or other applications that suit you. Many people prefer the traditional pen and pad. In any case, you will know how much and when you ate, and you can change your eating habits.

44. Apps are more efficient

The latest research in the field of weight loss shows that people lose weight faster and more efficiently with the help of applications. Calculation of daily activity, the required number of calories, rewards and rewards - in applications you seem to be playing weight loss, and this is interesting and motivating.

45. How much do you move

There are wearables and devices that track the amount of activity throughout the day, and not just at the gym. With their help, you will find out how many calories you need for a normal lifestyle and how much activity you need to burn your usual calorie intake.

46. Take pictures

If you keep an electronic diary, you can supplement it with food photos. Get in the habit of photographing your portions and you will always have a clear picture of what you ate on what day. In addition, striving for a more aesthetic and pleasing picture can help you reduce portions and add more healthy foods.

Exercises

47. Make a list of music

Research shows that the faster beat of the music helps you speed up during your workout and get more done. In addition, upbeat music that you enjoy distracts from exhausting stress and helps maintain a supply of vigor and positiveness.

48. Avoid injury

Do not neglect the warm-up and do not overload yourself. It is clear that you want to do more and lose weight faster, but excessive exertion will not help in this. You will simply lose your desire or, worse, get injured that will block access to the gym for a while.

49. Functional exercises

Do functional exercises with natural movements. This will help not only improve health, develop flexibility and strength, but also facilitate daily routine activities such as climbing stairs with a heavy bag.

50. A little caffeine

A little caffeine before exercise keeps you strong and uses fat primarily for energy.

51. You can also at home

You don't have to buy a treadmill to exercise. You can make great and use your own body weight for training.

52. Find a partner

The Michigan State University new has shown that we perform better in running and cycling when we perform them with a partner: a friend, relative, or acquaintance.

So take your friend to the gym or the stadium and train together. If none of your friends agree to work out, you can find a like-minded person on the same social networks.

53. Do not rely on the machine monitor

Often, too high a number of calories burned is displayed on the monitor of the simulator, and, if you believe this, you can afford a hearty lunch after a workout.

54. Workout with dumbbells

Lifting weights (within reasonable limits) speeds up metabolism, helps build muscle mass, and provides excellent mood and self-confidence.

55. Interval training

High-intensity interval training has been shown to burn fat best. They speed up the metabolism, and due to the intervals, the duration of the workout is significantly increased, so that the period of accelerated metabolism and fat burning increases.

56. Have sex

Active sex can burn up to 144 calories in just half an hour. Plus, sex reduces stress levels and lowers blood pressure.

57. Work while standing

Sedentary work has been shown to lead to obesity, back pain, and other problems. If you have the opportunity, get up often or go to ventilate. In addition, now there are office desks that are comfortable to work at while standing. Of course, while you are standing, more calories are burned than in a sitting position.

58. Walk more

This applies not only to sports, but also to ordinary movements during the day. Get into the habit of going up to the floor on foot (if you live on the 16th floor, take the elevator to 10 o'clock, and then walk), get out of the transport to a stop away from home, go to a distant cafe for lunch, and walk on weekends. In general, make a conscious decision to walk more.

These are all the ways from which you can create an effective weight loss program, and most importantly, not to spoil your health.