Weight gain occurs in everyone - especially in the winter months. According to the University of Rochester, people get an average of 1 to 3 pounds during the holidays because they eat too much sweet food or are overloaded due to stress.
But don't let your pants get too tight. There are many ways to start weight loss and get lasting results. Here are 40+ best weight loss tips you need to make 2020 the best and most confident year.
Never eat without a fork
If you eat from a handful, it's easy to overdo it. For this reason, Janet John, a registered dietitian for EMP180 °, is a big fan of the weight loss fork method.
Expert said when people have snacks and don't eat with a fork in their hand, they might not pay attention to what they eat, and might eat more than they think.
So eat with a fork and place it between each bite.
Have you ever started with breakfast in the kitchen to find an empty bag a minute later? "We all fall victim to multitasking while eating,"
John said. "Disorders when eating can block body signals. Sit down, take deep breaths, and focus carefully on food and your hunger. The more you enjoy eating, the less you eat."
Brush your teeth after eating.
Weight loss can mean you brush your teeth more often.
Sounds too good to be true, but a 2016 study published in the journal Experimental and Therapeutic Medicine found that those who brush their teeth after eating or eating breakfast have lower rates of obesity than those who didn't.
Don't skip meals for weight loss
You might think that the best way to lose weight is to skip meals, but it doesn't.
John is a fan of nutrition all day. He said "many people will promote fasting throughout the day before a big meal to save calories, but this usually leads to overeating, which ends in a food coma and doubles (or triples) the calories predicted for the day"
He said. "Have some healthy foods and snacks throughout the day to stay on the right track and avoid overeating."
If you are a late-night snack, fasting between dinner and breakfast to reduce your calories throughout the day. So you have to wait for 12 hours before breakfast and after dinner.
You can still drink water, herbal tea or hot lemon water during this time " said celebrity trainer Juliet. She also said, if you finish your dinner at 8:00 pm at night, you can have breakfast at 7:30 in the morning, but there is no breakfast between them."
Enjoy a cup of coffee.
The good news: You can still enjoy a cup of coffee in the morning while trying to lose weight.
This can actually help. A 2019 study published in Scientific Reports found that drinking coffee can stimulate brown fat or "brown fat", which produces calories by burning calories.
"Increased activity increases blood sugar control and lipid levels, and the added calories burned help you lose weight," said Michael Simonds, a professor at Nottingham University who led the research.
Skip high calorie lathes to lose weight
If you start every day with a high-calorie drink from your favourite cafe, choose something more comfortable for weight loss.
"get some double green tea with almonds, soy, or oat milk," Juliet said. "It’s actually high antioxidant drink with a low calorie, fat and sugar content. The price is also lower than a high calorie latte." Don't spend a cent and do something healthy at home instead.
Everyone eats too much. But the next day, if you eat too much carbohydrate, candy, or smoothie, don't punish yourself by skipping meals the next day. Instead, get your body back to using the four-step method that Helmet loves.
"Start your day like this," he advised.
"1. Drink 1 liter of hot water with three lemon juice for 1 to 2 hours.
2. Take one tablespoon of MCT oil.
3. Exercise for 20 to 60 minutes. And
4. Drink 8 ounces of organic (without added sugar) water coconut. Until you get home and feel like a new person, keep drinking water and / or coconut water throughout the day. "
Identify bad habits
Losing weight will be difficult if you don't understand what is stopping your progress.
"Identify current habits that lead to unhealthy eating," registered nutritionist Catherine Dr. McManus told at University. "When you eat breakfast in front of the TV, are you relaxed and satisfied?
Do you skip lunch just to feel hungry in the afternoon and are you ready to eat anything that looks like? Are you done with your plate, even after you start eating? "Are you feeling well? "If you understand that these habits are bring you back, you can surely overcome them.
Ask yourself why you eat?
Are you hungry or emotionally hungry?
McManus told at University that it was very important to be able to distinguish the two, especially when trying to lose weight. Some people eat when they feel something physical in to their body that responds to food? Or do they eat when they are stressed, bored, tired, sad or anxious?"
He said. When you overcome emotional hunger, avoid overeating by using healthy methods such as walking, hobbies, or yoga.
When you have delicious food in front of you, it's hard to slow down while eating.
This dish is clean in seconds. However, a 2018 study published at BMJ Open found that people who eat slower and normal tend to be fat than people who eat fast.
If you reduce the speed of eating, you will feel fuller and happier. You can also really enjoy your meal.
Try the 20 second rule
If it is difficult to slow down the pace of eating, try the 20 second rule. Kaska said "It’s my secret about conscious eating, I need at least second or 20 pieces One of the main causes of weight gain is overeating to get the next bite in my mouth.
I also don't start cutting the next bite until my bite is currently gone. The perfect action to slow down and the presence in your diet leads to this you eat less and enjoy more It also helps eliminate or reduce digestive problems such as gas and acids. "
Why does candy always sound good before going to bed? If you like to have breakfast late at night, make it a habit to rest this year.
A study published in the American Journal of Clinical Nutrition in 2017 found that eating the next hour can cause an increase in body fat. To lose weight, stop eating after dinner and instead develop healthier habits at night.
Sleep at night and keep it up
How many times have you said that you slept early only to have a few hours to scroll your phone? Maintaining proper sleep time (and finally getting enough sleep!) Not only helps keep your mental health under control, but also maintains your weight.
In a widely cited 2006 study published in the American Journal of Epidemiology; researchers found that less than six hours of sleep gained more weight at night than those who slept at least seven hours a night. So, throw away your cell phone and start counting sheep. Waist will thank you.
Increase fibre in your food
Fibre is greatly underestimated in terms of weight loss. Eating high fibre foods such as broccoli, pears, apples, peas, and potatoes will make you feel full and full, and less likely to eat calorie fast food.
So how much do you have to go to?
A study published in 2015 in the Annals of Internal Medicine found that 30 grams per day is a magic number for weight loss.
Fat for vegetable protein sources
By 2020 everyone seems to be throwing away meat for their health, the planet and animals. Jumping over the vegetable bar can also be of great benefit to you in losing weight.
In a 2016 study published in the journal BMC Nutrition, researchers found that excessive meat consumption worldwide caused obesity. Instead, take advantage of many vegetable choices for your protein, including nuts, beans, tofu, and tempera.
Use smaller bowls and plates
Nowadays, most people have XL cups and plates, and this makes it very difficult to maintain the right portion sizes. Nutritionist said, overeating is One of the main causes of weight gain.
John said. "Almost every time it is Use hard alcohol like vo easy to unload your plate - and the bigger the plate, the bigger the food. Use smaller plates or bowls to reduce portion sizes. Worst case scenario: return a little help in seconds."
Remove alcohol
Unfortunately, alcohol calories play a big role and they play a big role in your weight. According to John, avoiding alcohol is the best way to lose weight.
However, if you want to drink something from time to time, you must choose foods low in calories, low in carbohydrates, and low in sugar.
few hard drinks like vodka, rum, and tequila because it is free of carbohydrates. And if you need to mix it, choose low-sugar and low-calorie drinks like soda," he said. "Avoid beer that is usually high in carbohydrates. Avoid wine that is high in sugar."
Find out what you eat
It doesn't matter whether you are using a laptop or an application. Burning everything, you eat in a day can really help you achieve your weight loss goals.
A 2019 study published in the journal Obesity found that those who registered their daily food intake lost 10 percent of their body weight over a six-month period. It only takes 15 minutes a day to record everything, and it works.
Document your food with photos
You don't have to be the one to post photos every time you eat on Instagram, but taking photos of your food can help you lose weight. Because snap photos before digging can help you take responsibility for your health goals.
It can also increase food prices and encourage you to look for colourful and delicious ingredients for your next photogenic diet" John said. " You will get some extra points if you keep a food diary with photos of everything you eat."
Don't just focus on cardio in the gym
Most people prefer to lose weight on a treadmill than yoga. Of course, it burns more calories, but that number isn't everything. A study found that the psychological benefits that you get from yoga can help you escape in the long run.
A 2016 study published in Element-Based Complementary and Alternative Medicine magazines found that switching to a low-impact yoga path can help you change your habits for the better.
Yogis eat less stress, eat more carefully, less desire and less appetite, all of which contribute to weight loss.
Take some weight
Lifting weights doesn't make you look thick. In fact, this is a great way to burn calories, strengthen your muscles, and release fat.
In a 2017 study published in Obesity, researchers found that combining strength training with a low-calorie diet is the best way to lose fat and maintain muscle.
Not too early in the gym
One of the biggest mistakes people make when they start losing weight is to overdo it with their exercise. Take your time and get into the habit of getting the best results.
"Don't start jumping to the end. Instead, do it slowly," Juliet said. "At first you have to run a mile at the speed your heart is pumping, but don't clean yourself. Measure the time you spend a mile and do four to seven days a week. Then do it a week, try to increase the time and distance."
Exercise on an empty stomach
Some people like to work with food in the stomach, others don't.
However, there is a reason for trying fast tracking. According to Dr. William Cormos can help you burn more fat while exercising.
"During training, after the sugar in the body runs out, the body is stored in fat and converted to sugar or muscle protein is converted into sugar," he told Harvard University. Whether the hypothesis is true or not, he says the most important thing is to work first.
Watch so many Netflix shows
There are so many great programs on Netflix now, but that doesn't mean you have to watch them. (Sorry!) Sitting in front of the TV all day is a recipe for disaster when it comes to your weight.
In a 2015 study published in the International Journal of Environmental and Public Health Research, researchers found that long-term sediment - especially on television - is directly related to "weight gain, heart disease, diabetes risk" and an increased risk of premature death."
Look for something active instead, even if you just walk around.
Control your stress
Stress not only makes you mentally crazy, but it also affects your body physically. In a study published in the Journal of Obesity in 2017, researchers found that chronically elevated levels of the stress hormone cortisol can contribute to weight gain and obesity.
Overcome your stress with yoga, meditation, and hobbies that you like.
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Build healthy relationships with your scale
It's about weighing yourself or avoiding rocks altogether. If this number affects your mental health, skip it and try to be healthy. But if you want to monitor your weight, this can help you grow.
A 2017 study published in the Journal of Behavioural Medicine found that those who weighed each day showed lower body mass index (BMI) and lower body fat over time.
Remove "good" foods and "bad" diets
If you describe certain foods as "bad," you want them even more. Conversely, don't do anything that is 100 percent out of bounds. "Instead, focus 80 to 90 percent to choose the right portion of healthy food," dietitian Jennifer Willoughby told the Cleveland Clinic.
"mix-up If your diet is mostly sugar with a healthy exercise routine, this can lead to long-term weight loss success. And from time to time, there is still a small space where you can enjoy" pleasant food "without feeling guilty or angry."
Microscopic bacteria that live in your intestines are entirely dependent on your team to help you lose weight - well, as long as you take care of them.
Probiotics (good AKA intestinal bacteria) are good for your digestive health and make your intestines happy. If you drink it every day, you can achieve your goals.
A study published in the British Journal of Nutrition in 2014 found that overweight people who used probiotics lost significantly more weight than those who did not.
Add grapefruit to your diet
Grapefruit a day has weight?
Research shows that in an analysis published in 2014 in Food & Nutrition Research, researchers looked at data for five years and found that those who consumed grapefruit juice or any amount of grapefruit juice had lower body weight and lower body weight. Have waist circumference and BMI from those who don't.
Eat fewer addictive foods
If you think you are addicted to certain foods, you are not crazy. Some are more desirable than others and these are the types that you should limit in your diet.
"When someone diet is mostly sugar, saturated fat / trans-fat and salt, all of which can be addictive, they can develop a constant desire for solid, low-calorie, low-nutrition foods," registered nutritionist Julia told the Cleveland Clinic. Which leads to additional calories and weight gain or an inability to lose weight.
Avoid add sugar
Sugar is one of the biggest things that can happen between you and lose weight. Frank Hu, a professor at Harvard University, told Harvard Health Publishing that consuming too much not only increases blood pressure and increases chronic inflammation, but also contributes to weight gain.
Pay attention to food labels when reducing. Hu said, a normal people can only say 5 grams of sugar per serving, but if the normal amount is three or four servings, he/she can easily consume 20 grams of sugar and lots of added sugar,"
Buy spinach leaf extract
One of the healthiest foods you can eat is Spinach . If you can't get enough leaves during the day, there are other methods you can use to help you lose weight.
A study published in 2014 in Appetite Magazine found that spinach leaf extract can help reduce cravings and help you lose weight. Like the participants and first drink cocktails with supplements in the morning.
Drink more water throughout the day
Drinking water is the easiest tactic for losing weight, but it seems like it's the only way that no one can do. A study published in Frontiers in Nutrition in 2016 found that increasing your daily water intake can help you lose weight.
Invest in a nice bottle of water and even try adding fruit to your water to make it more fragrant. Whatever makes you drink.
One of the easiest ways to eat fewer calories during the day is to make sure you are hydrated before you sit down to eat. A study published in the Journal of Obesity 2010 found that drinking half litter of water 30 minutes before eating can help you lose weight.
In fact, those who drank water before eating lost 44 percent more weight for 12 weeks than those who did not.
Don't go to eat for a while
You don't have to give up your favourite dishes in the restaurant forever. If you want to lose weight, maybe give up briefly.
A study presented at the 2017 American Heart Association science session found that those who went to eat had a 60 percent chance of ordering something unhealthy and stopping their diet. Instead, focus on cooking healthy dinners at home.
Document your progress with photos
Before and after photos can be scary, but they can actually help you achieve your weight loss goals. A study published in the Journal of Interactive Marketing in 2017 found that sharing photos of your progress can motivate you to help you lose weight.
But if you don't want everyone to see your progress, don't worry - just save the photo yourself. They will still function as motivation when you need them.
Grocery stores a day a week
How often do you go to the grocery store to buy something unhealthy for dinner when you already have a fridge full of healthy food at home?
To stay on the right path and don't want to, plan your food in advance and be able to shop only one day a week. So, it is highly recommended shopping on Sundays to start your week immediately. On the other hand to be healthy and keeping your calories in moderation, eating and biting are ready, which helps you feel less stressed and motivated.
Be healthy when travelling
Eating fresh fruits and vegetables is easy at home, but it's easy to get off track when you're travelling. Plan ahead and pack healthy options for you to bring, or think of quick fixes that you can get barehanded.
For example, Starbucks has a transparent box filled with fruits, vegetables, and protein, and many gas stations have bags of baby carrots and sliced apples. You can also take some or two unsalted beans to replenish healthy fats.
Sprinkle with a little cinnamon
Eating cinnamon does not help you lose weight yourself, but research shows that it can help support the process of weight loss.
According to a 2017 study published in Metabolism: Clinical and Experimental, researchers have discovered a chemical that scents spices - called cinnamaldehyde - which can help fat cells burn energy in your body and help you lose weight. body.
Eat early
Who cares about what your colleagues think? If you take your lunch break sooner than later - even if only you do it! - You will be a better person in the long run.
A study published in the International Journal of Obesity in 2013 found that those who ate late lost less weight and lost weight slower than those who ate lunch earlier. So, 11:30 a.m., come here.
Store fruit on your kitchen table
If you have potato chips at your counter at home, you will eat them. That fact. The same is true for healthier choices like fruit.
A study published in 2015 in Health Education & Behaviour found that those who discard junk food and store fruit on their counters actually have lower BMI. If you have apples or bananas, lift them up and help you lose weight.
Take an avocado
Avocados can be the most popular fruit today. In addition to toast with toast, they are also loved for their ability to help you lose weight.
A 2019 study by Nutrients magazine found that overweight people who added whole or half avocados to their daily diet felt fuller and happier after eating than those who ate low fat. By helping to suppress your hunger, you tend to lose weight.
Dealing with white carbohydrates
There are many healthy carbohydrates that you can eat while trying to lose weight. Just avoid white people.
A study published in the American Journal of Clinical Nutrition 2010 found that consuming processed grains such as white rice, white bread, and white pasta were added to body fat.
On the other hand, eating whole grains - including brown rice, oats, quinoa, and whole wheat pasta and bread - is associated with lower body fat levels.
Add soup to your meal
An easy way to avoid overeating is to drink a glass of warm low-sodium vegetable broth before meals, Juliet said. Besides being very soothing (and delicious!), It helps you fill up faster, which makes it easier to lose calories and lose extra pounds.
Eat less salt
Salt tastes better. If you increase the scent, unfortunately you can also increase the scale. In a study published in PLOS One in 2017, researchers found that there was a relationship between salt consumption and obesity.
To make sure you don't overdo it, stick to the recommended daily limit of 2,300 mg of sodium per day. Not only can an increase in weight gain, but also increase the risk of high blood pressure, heart disease and stroke.
Make your cooking very spicy
It gets hot, hot, hot in your kitchen. If you are a fan of spicy food, keep on doing your thing. A study published in 2012 in Chemical Senses found that eating spicy foods containing capsaicin - a chemical in chilli peppers that burns your mouth - can help reduce weight.
Find a friend to lose weight
Losing weight is a lot easier if you have a support system ... and a good friend next to you. A 2015 study published in the British Journal of Health Psychology found that working with someone helps you stick to your routine, and - you guessed it! - Lose weight. Whether it's someone you already know or a friend at the gym, this support goes a long way.
Take a walk after eating
Walking after eating not only increases your daily physical activity, but also helps you absorb food better. Evert one should walk 10 minutes after eating which will help keep digestive fires alive after eating when your body sends the most blood into your stomach. It will also help eliminate the extra pounds you might get.
Take your time to breathe
Breathing for weight loss? Not too good to be true. If you are stressed all the time, you can gain weight, but just breathing can make your body relax and help you reach your goals. Most of the time deep breathing activates the vagus nerve.
When the vagus nerve is stimulated, this in turn deactivates your stress response, which is also known as a fight or flight response," Juliet said. "When you're scared and stressed, it's like a battle button or a jammed flight. Take a deep breath and imagine your stomach like a balloon that expands with air. Then slowly breathe all the air. Do 10 or more rounds of deep breathing every day."