Just take a quick tour on the internet to discover hundreds if not thousands of diets, cures, detox and a variety of exercises that promise a thousand and one miracles. However, all these solutions have in common to be binding while the results are not always guaranteed and weight recovery is a risk inherent in any plan.
If you have ever tried to lose weight, you have inevitably tried several dietary or sporting approaches: extreme diets imply great deprivation and a risk of rapid recovery, while the most "normal" diets are slow to show their results and require an important investment in time and money. As for the exercises, it is necessary to be intensely for a long time, and their results are only convincing if they are accompanied by a diet.
However, one approach deserves your attention: adopt these simple techniques that do not require any particular effort because, after a short period of adaptation, they will be part of your habits.
1- Learn how to cook
Preparing your own dishes will allow you to pay attention to what is there. In wanting to lose weight, you will pay attention to foods to banish and especially you will use more healthy foods like fruits and vegetables. Also, this approach will save you the takeaway and Junk Food.
2- Take the time to chew
Everyone has a time spent on their meals, and taking care of slowly and carefully chewing your food not only reduces the amount of food you eat, but you also maintain the health of your digestive system while giving your brain feel like eating as much as usual.
3- More protein and fiber
Proteins increase the feeling of satiety while being beneficial to growth and metabolism. Adding chia seeds or hemp to your morning cereal and having breakfast eggs improves your protein intake.
The fibers help to slow down digestion and lengthen the transit time, which is excellent for the feeling of satiety. Legumes, whole grains, fruits and vegetables are rich in essential nutrients.
4- Use small plates
A small plate allows to consume smaller portions while a large will give you the impression that the portion is tiny and you will be tempted to add. Another tip is to use a large dish for healthy foods and a smaller one for other foods.
5- Hide unhealthy foods
A recent study has shown that people who live in homes where unhealthy food is close at hand are more likely to be overweight. The only thing that needs to be visible all the time is a bowl of fruit.
6- Sleep well
Sleep is an important element for the proper functioning of the body in general and metabolism in particular. Indeed, a study conducted with a sample of 1024 volunteers has shown that poor sleep involves a disruption of hormones, particularly leptin and ghrelin responsible for regulating appetite. Indeed, with a lack of sleep, the ghrelin which generates an increase of the appetite is favored, while the leptin which indicates the satiation, is reduced.
7- Drink frequently
Water is essential to the proper functioning of our body and offers a sense of satiety. A recent study found that people who drink half a liter of water 30 minutes before a meal, lost up to 44% more weight than others.
8- No soda or sweet drinks
Sugar is the enemy of weight loss. By eliminating sugary drinks from our daily lives, we reduce the daily intake of sugar. Drinks made with water, lemon, cucumber and mint are a great alternative.
9- Ban the screens during meals
People distracted by electronic devices during meals will tend to consume 10% more food and up to 25% more calories, excluding main meals.
10- Nibble healthily
Our current mode of consumption gives plenty of room for snacking with 33% additional calories: it is sufficient to be convinced to see the growing number of advertising for these products. However, it is easy to opt for healthy snacks such as unsalted dry fruits, high-fiber fruits or vegetables, nuts and almonds.
11- Opter for stairs and walking
Instead of always waiting for the elevator, climbing a few steps will not hurt you and will help you burn some calories. Same thing for the car or public transport, it would be better to walk a little or, for longer trips, opt for cycling. Your body will thank you.
