There are so many tricks we know from the researches to be true and effective to lose weight! Put them in practice and you’ll start losing weight. They’re all listed in this post.
1 – Write down what you eat
Do you want to start losing weight? Write down what you eat for just 1 week and… you will lose weight!
Studies found that: people who keep a food diary tend to eat less. They eat about 15% less than those who don’t. On weekends, it seems to be harder to control calorie intake. University of North Carolina found that people tend to consume an extra 115 calories per weekend day. You not only need to cut out or down calories from alcohol and fat, but also from sweetened drinks, sauce, spreads, dressings and snacks; of course, they could make the difference between weight gain and loss.
2 – Assume your daily calorie intake is 10% higher
We generally end up to eat more calories than we figure out.
This is why we might not be losing weight: because we underestimate out calorie intake. By adding a 10% to our guesstimate, chances are the new number will be more accurate. We should adjust our eating habits accordingly, so to start losing weight!
3 – Get an online weight loss buddy and start losing weight
A University of Vermont study found that… online weight loss buddies help you keep the weight off. In fact, the researchers followed volunteers for 18 months; those assigned to an internet-based weight maintenance program sustained their weight loss much better than those who met face-to-face, in a support group.
4 – Get a Mantra
Have you heard about “self-fulfilling prophecy”? Whenever you focus on things you can’t do (like resisting junk food, or doing exercise) chances are you won’t do them. Instead – believe it or not – repeating positive thoughts (like “I can lose weight”) to yourself makes them become true!
5 – Drink water, avoid sugary drinks
At breakfast you might be used to drink orange juice. This is okay, especially if it’s made with fresh oranges. But throughout the rest of the day focus on water instead of soft drinks, like juice or soda. You might save up to 245 calories a day and 90,000 calories a year. This is what the average American consumes from soft drinks. Furthermore, research shows that sugar drinks – despite the calories – don’t trigger a sense of fullness the way that food does.
6 – Eat three fewer bites of your meal
One less treat a day, or one less glass of orange juice. Do you know how many calories this is going to save you? About 100 calories a day. You can start losing weigh today thanks to this small trick.
7 – Watch 1 less hour of TV
A study of 76 undergraduate students found that the more they watched TV, the more often they ate (and the more they ate overall). Sacrifice one program (maybe one you don’t really want to watch anyway) and go out for a walk, instead.
8 – Wash something thoroughly once a week
We burn about 4 calories for every minute spent cleaning. So wash something thoroughlty once a week and you’ll start losing weight. Whether that’s a floor, the shower stall, or your car… scrub for 30 minutes and you could work off approximately 120 calories; iy’s the same number in a half cup of vanilla frozen yogurt.
9 – Wait until your stomach rumbles before you eat
It’s stunning how often we eat out of boredom, nervousness, habit, or frustration. So often in fact that many of us have actually forgotten what physical hunger feels like! Are you hankering for a specific food? Ask yourself if you’d eat anything you could get your hands on. Chances it’s a craving, not real hunger. It’s important to find things other than food to relieve stress and get more pleasure out of our days.
10 – Feeling hungry? Sniff a banana, an apple or a peppermint
It sounds silly but it works. Smell & Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers; and they found that the more frequently people sniffed, the less hungry they were; also the weight they lost was in proportion (an average of 30 pounds each). The theory is that sniffing food tricks the brain into thinking we’re actually eating.
11 – Stare at the color blue
If you want to start losing weight, paint you kitchen in blue. This color works as an appetite suppressant. Also serving up dinner on blue plates, dressing in blue while you eat, using a blue tablecloth may help. Conversely, avoid yellow, orange and red in your dining areas, as studies find they encourage eating.
12 – Eat in front of mirrors
Did you know that you can strat losing weight just by eating in front of a mirror? One study found that, by eating in front of mirrors, the amount people ate slashed by nearly 1/3. Probably, having to look yourself reminds you of why you’re trying to lose weight.
13 – Walk up and down stairs for 10 minutes a day
By walking up and down stairs for 10 minutes a day, according to Centers for Disease Control, you shed as much as 10 pounds a year (as long as you don’t start eating more). This is an effective and simple trick to start losing weight.
14 – Walk 5 minutes every 2 hours
Especially if you stuck at a desk all day, it may help you a lot. A five-minute walk every two hours means an extra 20-minute walk by the end of the day; and getting a break will make you less likely to reach for snacks.
15 – Walk 45 minutes a day instead of 30
The reason why we’re suggesting 45 minutes instead of the typical 30? A Duke University study found that 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people AND exercise beyond 30 minutes results in weight and fat loss. So burning an additional 300 calories a day with a short additional walking could help you lose 30 pounds in a year; this without even changing how much you’re eating.
16 – Don’t buy any prepared food
Prepared food is generally high in calories. Grab a piece of fruit instead!
17 – Put your fork or spoon down between every bite
At the table, sip water frequently; intersperse your eating with stories for your dining partner of the amusing things that happened during your day; your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
18 – Throw out your “fat” clothes for good
Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. You’d have to buy a whole new wardrobe if you gain the weight back; and it will serve as a strong incentive to stay fit!
19 – Close the kitchen for 12 hours
After dinner, close the kitchen for 12 hours, after washing the dishes. Late-evening eating significantly increases the overall number of calories you eat, as a University of Texas study found. Stop late-night snacking: this can save you 300 or more calories a day or 31 pounds a year.
20 – Walk before dinner and you’ll cut calories AND your appetite
In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal. This is an amazing way to start losing weight effectively!
21 – Make one social outing this week an active one
Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories, because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling.
22 – Aim for an extra 2,000 steps a day and count them with a pedometer
On average, sedentary people take just 2,000 – 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
23 – Put less food out and you’ll take less in
No matter how hungry you are, the more food is in front of you, the more you’ll eat. So stop using regular dinner plates that range these days from 10 to 14 inches, making them look empty if they’re not heaped with food. Instead, serve your main course on salad plates (about 7 to 9 inches wide). Stop using 16-ounce glasses and oversized coffee mugs, and return to the old days of 8-ounce glasses and 6-ounce coffee cups.
24 – Eat 90% of your meals at home
You’re more likely to eat more and eat more high-fat, high-calorie foods when you eat out. Avoiding restaurants can be a good way to start losing weight.
25 – Serve food on your plate instead of on platters
If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished. No reaching for seconds!
26 – Don’t eat with a large group
Eating with family and using table time for talking in between chewing can help cut down on calories. Conversely, when we eat with a large group, we tend to eat more; most likely as we spend more time at the table.
27 – Order the smallest portion of everything
If you’re out and ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.
28 – Eat water-rich foods and you’ll eat fewer calories overall
A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).
29 – Bulk up your meals with veggies
You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated.
30 – Avoid white foods
There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.
31 – Switch to ordinary coffee
Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does. The most popular fat burners and metabolism boosters like Phentaslim contain coffee.
32 – If you’re going to indulge, choose fat-releasing foods
They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.
33 – Enjoy high-calorie treats as the accent, not the centerpiece
Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.
34 – Eat cereal for breakfast five days a week
Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and to have diabetes than those who don’t; they also consume more fiber and calcium and less fat than those who eat other breakfast foods.
35 – Try hot sauce, salsa, and Cajun seasonings
They provide lots of flavor with no fat and few calories; plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces.
36 – Don’t drink fruit juice: eat fruit instead
Are you used to drink fruit juice? You can start losing weight just by start eating fruit instead. For the calories in 1 small box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice! With this trick, you’ll need to at less overall.
37 – Drop your milk type
Do you drink regular milk? Go to 2%. Do you drink 2%? Go down another notch to 1%, or skim milk. Each step downward is going to cut the calories by about 20%. By training your taste buds to enjoy skim milk, you can cut the calories in the whole milk by about half; with this trick, you’ll trim the fat by more than 95%.
38 – Snack on a small handful of nuts
Studies have found that overweight people who ate a moderate fat diet containing almonds, lost more weight than another control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger; and it keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with nuts, raisins, seeds and dried fruit.
39 – Get most of your calories before noon
Studies found that the more you eat in the morning, the less you’ll eat in the evening. Also, you have more chances to burn off the early-day calories. Consequently, breakfast should be our day’s main meal, if we want to start losing weight!
40 – Brush your teeth after every meal, especially dinner
That freshness will serve as a “cue” to your body and brain that mealtime is over.
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