It’s not always about the exercise and the diet, you know. When you find that your weight has plateaued and is refusing to budge, it simply means that your body has gotten accustomed to your lifestyle.
Most times, this happens when you have already achieved your ideal weight, but for many of us, we’d like to shake off just a few pounds more, and nothing seems to work! Fret not, for there are still plenty of ways to melt those fats away, and here are some proven ways.
1) Keep record of what you consume
This may sound alien to many of us, but there are many benefits of keeping a food diary. Just get a notebook and jot down everything that you’ve consumed for the day, and the amount too. You may be surprised to find that you could be eating more than your body needs. Research has shown that many people tend to eat more when they are bored, nervous or stressed. Your diary will be a guide to indicate if you’re overeating, so that you can take steps to address the issue. This can make a huge difference in your weight loss efforts.
2) Cut down your food portions
This can even mean one less treat daily or cutting out that extra glass of sugary fruit juice. By doing any of these you are able to save approximately 100 calories daily, this will be all it takes to avoid you from attaining the few extra pounds many people mindlessly add on and struggle to lose.
3) Avoid corn syrup, fructose or sugar
Don’t purchase any prepared food that contains corn syrup, fructose or sugar. It might take some effort on your part to find the same type of food that contains less sugar. If you find that this is a bit of a hassle for you, opt for fruit instead. Always make sure you choose sugar-free types of foods like salad dressing, mayonnaise and ketchup. In addition, avoid partially hydrogenated foods, and search for over two grams of fibre per 100 calories in any grain products.
4) Up your veggie intake
It is possible to eat twice the amount of pasta salad filled with veggies such as carrots, tomatoes and broccoli for identical calories as a pasta salad having only mayonnaise. Same applies to omelets, stir-fries, and any other veggie-friendly recipes. If you consume a 1:1 ratio of grains to veggies, the high-fibre vegetables will help fulfil your hunger before you have the chance to overindulge in the grains.
5) What is juice without the fruit?
Mostly sugar, that’s what! For the calories in one kid-size container of apple juice, you get the same in an orange, an apple, and a piece of watermelon. These whole foods can keep you content for a longer time compared to that box of apple juice, and thus you will eat less too.
6) The unassuming benefits of an online weight loss buddy
Research discovered that online weight-loss friends enable you to keep the weight off. The experts followed volunteers for eighteen months. Those allotted to an online weight maintenance plan sustained their weight loss a lot better than those who met in person in a support group.
7) Evening stroll before dinner
By doing this you’ll minimize calories AND your desire for foods. In an analysis of 10 overweight women carried out at the University of Glasgow in Scotland, walking for at least 20 minutes helps to lower hunger cravings and improved feelings of fullness as successfully as a light meal.
8) Cut down on TV time
A recent study showed that 76 undergraduate learners discovered the more they watched TV, the more frequently they ate. Why not watch less television? Give up one programme (there’s most likely one you don’t actually need to watch anyway) and take a walk instead.
9) Skip the lift and escalators
And start taking the stairs instead. This is all it requires daily to help you lose extra pounds, and not to mention, keep you fitter and stronger!
10) Brush teeth after dinner
Always brush your teeth after each meal, in particular after dinner. That clean, minty taste will function as a sign to your brain and body that mealtime has ended. Besides, you’ll be less inclined to eat again when your teeth have already been cleaned for the night.
11) Consume the bulk of your calories earlier in the day
Research discovered that the more you consume each morning, the less you’ll try to eat at night. So you have more possibilities to lose those early-day calories than you have to lose dinner calories.
12) Eat most of your meals/snack at home
You’re more prone to consume more—and eat more fatty foods—whenever you eat at restaurants than if you eat at home. Restaurants these days serve such big portions that plenty of them have turned to bigger plates and tables to support them.
13) After breakfast, only drink water
At breakfast, you can have a glass of orange juice. But during the remainder of the day, concentrate on water rather than juice or soft drinks. And research reveals that regardless of the calories, sugary drinks don’t lead to a feeling of fullness like food does.
14) Do not eat if your stomach is not rumbling
It’s shocking how many times we eat from boredom, stress, habit, or disappointment, actually most of us have in fact forgotten what actual hunger feels like. If you’re craving for a certain food, do not confuse it with hunger. If you’d feed on anything you may get your hands on, it’s likely that you’re really hungry. Obtain ways apart from eating to show love, control stress, and minimise boredom.
15) Get a pedometer
Attach it to your belt, and strive for an additional 1,000 steps daily. Normally, inactive people take just 2,000 to 3,000 steps daily. Including 2,000 steps will allow you to sustain your existing weight and avoid gaining weight; incorporating something more will help you slim down.
16) Clean something thoroughly each week
Regardless of whether it’s a floor, a few windows, the shower stall, your car or bathroom tiles, a 150-pound individual will burn approximately four calories for each minute used cleaning. Clean for half an hour and you may lose around 120 calories, the same amount in a half-cup of vanilla flavoured yogurt.
17) Each two hours, take a five minute walk
Do you find that you are seated at your desk all day long? If you take a quick 5 minute walk every 2 hours it will amount to an extra 20 minutes daily. And the break will do you wonders!
18) Walk no less than 45 minutes daily
While 30 minutes of day-to-day walking will do to avoid putting on weight in most reasonably inactive individuals, exercising for more than 30 minutes ends up with weight loss. Losing an extra 300 calories daily with three kilometers of quick walking (45 minutes should get it done) will help you drop 30 pounds in 1 year without even changing the amount of what you’re eating.
19) Serve food using plates
When you eat your dinner restaurant style using plates instead of family style, self-service from containers and platters available, you’ll slim down. Most people have a tendency eat around 150% more calories at night than each morning. You’ll prevent that now since when your plate is empty, you’re done; there’s no getting seconds.
20) Eat water-rich meals
You’ll consume much less calories overall this way. Research from Pennsylvania State University discovers that consuming water-rich foods like cucumbers, tomatoes and zucchini throughout meals minimises your entire calorie consumption. Other water-rich foods consist of salads and soups. You won’t obtain the same rewards by simply consuming your water, though. Since the body processes hunger and thirst by means of different systems, it just doesn’t register a feeling of fullness with water (or juice, soda, coffee and tea).
21) Stay away from white foods
You can find some clinical validity to current low-carb diet plans: A lot of basic carbohydrates from white flour and extra sugar can cause damage on your glucose levels and result in extra weight. While staying away from sugar, white flour and white rice, however, make sure you consume a good amount of whole-grain breads as well as brown rice. One Harvard analysis of 74,000 females discovered that those who consumed over two daily portions of whole grains were 49% less prone to be obese than those who consumed the white stuff.
22) Change to normal coffee
Expensive coffee drinks from modern coffee joints usually pack various numbers of calories, due to whole milk, syrups, whipped cream and sugar. One cup of ordinary coffee with skim milk contains only a small portion of those calories. And once made with good beans, it tastes equally as great. You are able to also try non-fat powdered milk in coffee. You’ll find the health benefits of skim milk, and that is high in calcium as well as low in calories. In addition, since the water has been eliminated, powdered milk doesn’t dilute the coffee as it does with skim milk.
23) Eat breakfast cereal five days per week
Research discovers that individuals who consume breakfast cereal daily are much more unlikely to be overweight and have diabetes issues than individuals who don’t. In addition, they eat more fibre and calcium—and fewer fat—compared to those who consume other breakfast meals. Make oatmeal, or consume a high-fibre, low-sugar cereal.
24) Munch on a HANDFUL of nuts
Research has discovered that obese individuals who consumed a healthy-fat diet including almonds dropped more weight compared to a managed group which didn’t consume nuts. Munching a few times daily helps prevent hunger and keeps your metabolism stoked. It’s also possible to eat baby carrots or your personal combination of nuts, dried fruit, seeds and raisins.
Color therapy magic
Have you ever noticed that when you go to a restaurant you will not see the colour blue? Ever wondered why? This is because blue serves as a hunger suppressant. So why not include more of blue into your daily routine? Wear blue clothes while eating, have dinner in blue plates or use a blue table cloth on the dinner table. On the other hand, avoid yellow, orange, and red in your dining room, for these colours are known to whet your appetite and make you feel more hungry.
Smell a fruit
Sniff at an apple, banana, or a peppermint whenever you experience hunger. You could possibly feel ridiculous, but it really works. When Alan R. Hirsch, M.D., neurological manager of the Smell & Taste Treatment and Research Foundation in Chicago, tested out this with 3,000 volunteers, he discovered that the more often individuals sniffed, the less hungry these people were and the more pounds they dropped—around 30 pounds each. One concept is that smelling the food allows the brain to think that you’re truly feeding on it.
Have at least aon active social event each week
Instead of going to the movies, screen the sights of a local park instead. Not just will you be seated less, but you’ll be conserving calories since you won’t indulge in that bucket of popcorn. Other active tips: a city walk or guided nature tour, a tennis match, bowling or a bike ride.
Place your fork down in between each bite
While dining, sip water often. Interrupt your eating while sharing stories at the dinner table. Your mind lags your stomach by approximately 20 minutes in terms of satiety (fullness) indicators. When you eat slowly enough, your brain will get up to date to inform you that you no more require food.
Eat facing mirrors
One study discovered that eating facing mirrors to reduce the quantity individuals ate by almost one-third. Needing to see your reflection in the mirror reflects back several of your own inner expectations and goals, and informs you of why you’re wanting to slim down from the start.
Have a motto
You’ve heard about a self-satisfying prediction? If you continue to give attention to things you can’t accomplish, like combating fast food or heading out the door for an everyday walk, it’s likely that you won’t accomplish it. Rather (regardless of whether you accept it or not) repeat positive feelings to yourself. “I can slim down.” “I am going to leave for my walk now.” “I’m sure I can avoid the pastry cart after supper.” Repeat these phrases and before long, they will turn out to be true for you.
Reference: www.rd.com
