Desire to improve your body and lose weight often stumbles over the fact that it takes a lot of hard work in the gym and you have to bother with cooking healthy dishes. Though if you move in small steps, as in the list below, – everything is possible!
1. Pay for mistakes
When you are offered a cake and you agree, get out of your wallet 10 dollars and give it to your child or to your friend. Maybe next time you’ll hold out!
2. Focus on food
While eating, do not distract yourself by reading or watching news feeds on your Smartphone. So you risk to miss the brain signal and eat more unconsciously.
3. Take food from home
If you eat lunch in a cafe, you’ll obviously eat more than if you take food from home. Moreover, only by preparing food at home, you can control the ingredients of the dish and its calorie content.
4. Call a friend
Stop emotional and stress eating! It is better to get distracted from food and talk to a friend.
5. Do not starve
If you miss your meals regularly, you develop an increased appetite, as with large breaks between meals the body turns on the energy-saving regime. To adjust the metabolism – do not skip meals. Always eat breakfast, lunch and early dinner with light meals.
6. Sleep more
It may seem that sleep and appetite are not interrelated. However, when there is a lack of sleep, the body produces a hormone responsible for feeling hungry. Thus, the brain tries to fill the lack of energy, demanding it from the outside, and therefore there is an increased appetite. In order not to overeat, pay attention to how much you sleep. Seven to eight hours of sleep is optimal for an adult.
7. Replace some products with their useful alternatives
For example, use not sugar, but honey (it is the same for calories as sugar, but useful), change plain pasta for pasta from whole-grain flour, mayonnaise and fatty sour cream for Greek yoghurt.
8. Consult a doctor
If you are going to take cardinal steps concerning your weight – don’t be afraid to consult a specialist in this field. For example, he’ll help you to choose suitable diet pills or he will point out some errors in your diet.
9. Use a big bottle
People often take thirst for hunger. Start drinking more water and you’ll notice it yourself! A large bottle contributes to a more frequent thirst quenching.
10. Buy small packs
This is especially true for chips and nuts. A large pack will not stay open for a long time. It’s easier to control your desire with small packs.
12. Count calories
Remember that a small bar of chocolate or a small pack of chips can have 200-250 calories. It’s almost half of dinner! So in this case you’ll understand that it’s better to choose something different for a snack.
13. Determine the ideal serving size
The ideal size of one meal for you should fit your palm. Protein food (meat) should be the size of your palm, vegetables – a palm with a fist, carbohydrate food – with a handful, and so on. For men, portions are doubled.
14. Add bubbles to your juice
Dilute your favorite juice with sparkling water in a ratio of 1:1. You’ll get minus 80 calories in a glass and it’s minus 2-3 kg per year.
15. Do 10 sit-ups
It doesn’t need great efforts. If you do at least 10 sit-ups regularly, you will see the effect of a short workout very quickly.
16. Eat soups with slices
Research shows that people, who eat ordinary soup, eat 20% less than lovers of mashed soups.