Friends, in this article we will tell you how you can lose those extra pounds using "healthy" methods without stupid radical diets. Some of the tips in this article are exclusive and cannot be found anywhere else. Consider "traditional" methods for losing weight and "non-traditional" methods - the psychology of weight loss.
If thinness is your goal, then following our simple tips to direct your thoughts, feelings and actions in the right direction, you will surely achieve success!
Psychology: how to lose weight? Go!
Of course, as we don't know your weight and your other data, it is impossible to build a specific plan that will allow you to lose X kg in Y weeks.
But we will give you the best advice, the effect of which has been scientifically proven several times. We will not load you with boring terms, numbers and other things. We will briefly examine nutrition and physical activity and look in more detail at the psychological aspects of weight loss.
How much can you lose weight in 1 week?
On the Internet, you will find many articles and websites where you will be promised results in a short time. Unfortunately, much of the information contained in them does not apply to real life. Don't believe in fairy tales. Check everything first.
There are many factors to be considered for losing weight, there is no magic pill. These factors include your age, height, body fat percentage, current dietary pattern, physical activity, etc.
Still, there is a general rule of thumb about how much weight can be lost in a week. Nutritionists believe that you can lose up to 1. 5 kg without harming your health. So don't be fooled by the promises of the ignorant, check and consider their advice before applying.
Overweight is fat! Of course, you always want to lose fat, but you can also lose water or glycogen (sugar in your body). The latter usually occurs when you start a carbohydrate diet.
4 ways to lose weight
There are 4 types of weight loss. If you look at any diet, it will somehow refer to one of these four ways:
- Food;
- Movement;
- Stress management;
- Thinking.
In order not to overwhelm you with information, we divided the 16 tips provided in the article into these 4 categories. Therefore, everyone will find something of their own.
But first, let's compare weight loss with diet and exercise.
Diet or movement
[- Group “Without exercise diet”: weight loss of 10, 7 kg.
- Movement without diet group: 2, 9 kg.
- Exercise diet group: 12, 0 kg.
It is easy to see that nutrition is more important than exercise.
1. Diet
8 of the 16 tips in this article are all about diet. Almost all of them affect the quantity and quality of the food consumed. With their help, you can lose weight even without playing sports.
Tip 1:Eat more slowly. This may seem like a joke, but you will be surprised at how effective this trick is.
People who eat fast are 115% more likely to be overweight compared to people who eat slowly.
Here are some explanations:
- On average, a person's meal takes 10 to 15 minutes. If you eat slowly, during that time you will eat less, consume less calories. This is logical.
- You chew hard, which also reduces calories.
- Blood sugar levels are less pronounced, making it easier to burn fat.
"A healthy lifestyle will steal your health, lethargy and fat"
Jill Johnson
Tip 2:Start your day with proteins like cottage cheese!
Many people start their day with carbs. Here are the cons:
- Carbohydrates have a high "nutritional factor" that makes you eat more and more.
- Carbohydrates cause an increase in insulin, which leads to the accumulation of fat in tissues.
Instead of carbohydrates, you should eat protein for breakfast. Research has shown that eating protein for breakfast leads to:
- People think 60% less about food;
- People have 50% less appetite for evening snacks;
- People eat 400 fewer calories a day.
This is a great way to reduce calories and thus lose weight quickly.
Tip 3:Drink half a liter of water before each meal.
This will speed up your weight loss by 40%! Studies in adults and the elderly have shown that drinking half a liter of water 15-30 minutes before meals accelerates weight loss by 44% over a 12-week period, compared to people who do not drink before meals.
There is an explanation for this: by drinking half a liter of water before meals, the feeling of hunger decreases, which ends up leading to a decrease in the amount of food consumed.
In addition, people often confuse the feeling of thirst with hunger. Drink a glass of water to make sure you are really hungry.
Tip 4:Avoid sweetened soft drinks and fruit juices.
The problem for many people is that they don't read the composition. You need to know that soft drinks and fruit juices are your biggest enemies because they are loaded with sugar.
But there is a nuance here. This does not apply to freshly squeezed natural juices, because they contain fruit fibers. This slows down the absorption of sugar. If these fibers are removed from the fruit juice, it will be poorly absorbed by the body.
Replacing high-calorie drinks with water can help you lose weight.
Here are some facts about soft drinks:
- The likelihood of developing diabetes increases dramatically with the use of carbonated drinks (compared to water and even juices).
- The risk of diabetes increased by 33% with a daily glass of soda.
- Daily consumption of carbonated drinks is associated with an increased risk of type 2 diabetes by up to 67%.
- Artificial sweeteners are addictive, so it's hard to give up sodas.
- In a study with rats that consumed artificial sweeteners, the following happened: They ate more, while their metabolism slowed down. The same thing happens to a person.
Tip 5: Avoid "hidden" sugar.
About 80% of everything sold in the supermarket contains sugar. Even if it is not written directly about it. The fact is that manufacturers often "code" sugar using words that customers don't understand. Most of these aliases end with "ose" or contain terms like "syrup" or "molasses".
"If you don't give your body the best, you are simply robbing yourself"
Jilius Irving
So we splurge. In fact, if we do not recognize the code word, we will assume that the product does not contain sugar.
There is also another trick. Often, manufacturers of substances that contain sugar indicate at the end of the composition. Many people simply do not read the composition to the end, being fooled.
Important! Always read the list of ingredients and look for hidden sugars by code names.
Tip 6:Eat less carbs.
People eat a lot of carbohydrates. If you compare our current eating habits with those of people who live in nature, then you can understand that we - the inhabitants of the city, have strayed far from the right path.
In a 2000 study, scientists determined how much carbohydrate people eat when they live in harmony with nature. If we compare this to the average diet of a modern person, we come to the following conclusion:
- Nature's man: Proteins 19-35% Fats: 28-47% Carbohydrates: 22-40%;
- Urban Man: Proteins: 15% Fats: 30% Carbohydrates: 55%.
Therefore, you must remove some carbohydrates and replace them with healthy proteins and fats.
Tip 7:Eat more fiber.
Adding fiber to the diet reduces insulin in the blood. Fiber is found in vegetables, fruits, nuts, seeds, dark chocolate, cereals and legumes.
Dietary fiber also provides a faster feeling of satiety, which means that you eat less automatically. The reason for this is that the fiber takes a long time to be digested.
Therefore, it is recommended to add one of these foods to every meal.
Tip 8:Consume carbohydrates and proteins after exercise.
If you eat carbohydrates immediately after exercise, your body will continue to burn fat.
Carbohydrates also help to regenerate muscles by activating the growth hormone HGH. Protein is needed to build muscle.
2. Movement
The following 2 tips are related to the exercises.
Tip 9:Short but intense workouts.
When it comes to sports, people usually start with aerobic exercise. But cardio has some disadvantages.
So, with short, intense workouts, you can burn 7 times more fat than cardio. Because in them you train in short runs, alternating them with intervals. For example, 30 seconds of very intense exercise followed by 10 seconds of rest.
5 sets of high-intensity exercise for 20 minutes will be much more beneficial than the same 20 minutes of cardio.
Tip 10: Exercise before meals.
This is a unique tip.
Weight loss is due to the fact that less insulin is released, because it becomes simply unnecessary. Excessive insulin release is your enemy because it causes fat to form and store itself, especially around the belly.
Exercising just before meals will provide energy to your muscle cells.
"A man who can eat everything without putting on weight shouldn't do that in the presence of a woman"
Rita Radner
Of course, you won't be able to train much before each meal, but you can only do a few short exercises, like squatting, punching an imaginary punch, etc.
3. Stress management
Stress is an underestimated topic when it comes to weight loss. If you've recently suffered a lot of stress, you'll lose weight more slowly as you lose weight.
Let's continue our line of tips.
Tip 11: Avoid chronic stress.
Stress releases the anti-stress hormone cortisol.
If cortisol levels are high, this leads to fatty deposits in the belly. In addition, blood sugar levels rise, making weight loss very difficult.
If you eat a radical diet, you may be exposed to high levels of stress. This will also lead to an increase in the amount of cortisol.
By the way! Cortisol is not your enemy. It is a hormone developed to reduce the harmful effects of stress. Cortisol itself is not bad, it shows how stressed you are. In that respect, it is similar to cholesterol.
Here are some ways to significantly reduce your stress levels:
- Meditate;
- Move more at home or at work;
- Listen to your favorite songs;
- Do not follow a radical diet;
- Be in nature more often.
Tip 12:Get enough sleep.
Sleep has a big impact on weight loss. Here are some facts:
- Lack of sleep increases the likelihood of obesity by up to 50%;
- Lack of sleep leads to fluctuations in the hormones leptin and ghrelin, as a result of which appetite is poorly regulated;
- People who lose 15 hours of sleep a week due to normal cortisol levels increase by 50-80%.
A person needs at least 6-7 hours of sleep. For some, more, but not more than 9 hours. Here are some tips for getting the best sleep:
- Don't use your gadgets after 20: 00. And don't watch TV. Better, of course, not to watch anything, but at least after 20: 00;
- Do not drink caffeinated drinks at night, such as coffee, cola, tea;
- Go to bed at the same time;
- Do not look at the clock while lying in bed.
"The only way to lose weight is to reconsider your goals in life"
Cyril Connolly
4. Thought
Thinking is also an underrated topic when it comes to losing weight. In the meantime, this is extremely important. It is not about losing weight by the power of thought, but the inner core and motivation.
With the wrong mindset, it is clear that you can lose weight. But the effect will be short-lived. The reversal, in this case, is a matter of time.
Internal or external motivation? How to find motivation to lose weight?
Often, people say, "I have to lose weight. " The word "must" implies that the desire comes from outside. These people do not want to lose weight for themselves, their desires are imposed, they want to do this for others.
There are two reasons for this:
- Losing weight for a partner or loved ones.
- Lose weight to meet certain social norms.
But to lose weight, there must be an intrinsic motivation, it must take you forward. The only person you want to lose weight for is yourself!
So you need to convert "I have to lose weight" into "I want to lose weight" and honestly admit to yourself why you want to. It is best to write these reasons down on paper, so you are more likely to see the big picture.
Note! You should always think - "I want to lose weight" (internal, the best motivation to lose weight), instead of - "I have to lose weight" (external motivation).
It should be noted separately that women need more motivation to lose weight than men. Women are more susceptible, so they are more likely to get lost and therefore need more motivation.
Tip 13:Food should not be seen as a stomach filler.
Many people see food simply by filling their stomachs. It is a pity, because we need food for more than that.
There are two main objectives:
- Getting energy to maintain the psyche;
- Obtaining nutrients to support the body.
If you focus your mind on these two goals, you will automatically eat healthier foods. Hunger will no longer be the signal for a rapid filling of the stomach. You will choose cleaner, natural and fresher foods.
In addition to the result in the form of weight loss, health and joy will come to you as a bonus. Agree, not bad?
Tip 14:Get help.
Seeking support is a good idea to increase your chances of losing weight. You don't have to go through all the steps yourself.
There are several possibilities:
- Find a boyfriend or girlfriend to play sports together;
- Share your weight loss plan with family and friends who can help or simply support you;
- Join a group of people who are losing weight just like you.
All of these can give you the extra motivation you need. Losing weight is a difficult and slow process, the support of other people is very important here, because inevitably situations will arise that will make you retreat. To overcome them, a friend's shoulder will be useful.
Tip 15:Set realistic goals.
People overestimate what they can achieve in the short term and underestimate what they can achieve in the long run.
Many people who lose weight like to believe in extremely rapid weight loss. They have very high short-term expectations, which obviously does not materialize. Thus, people lose motivation and faith in success.
Long-term prospects are underestimated not only with weight loss. This often happens to aspiring entrepreneurs: they want to become millionaires soon after starting a business and don't think about how big their company will become if they work for 5 or 10 years.
I've been on a diet for 14 days and I've already lost… 14 days!
Tommy Cooper
Important! Set realistic weight loss goals. Divide each goal into small sub-goals and gradually achieve them. Every little victory will give you confidence.
As a result, you will have the strength to tackle your main task, and the weight loss process will not be hell for you.
Tip 16: Don't force yourself to go on extreme diets.
The diet is generally not so good because it prohibits the person from meeting his needs. Yes, playing pies at night is a moderate need, but you also need to work with it carefully and smoothly.
Often, a diet makes a person think even more about the foods they want to eat. He has to suppress unwanted thoughts. As a result, the person is constantly in a state of tension and, while the desire only increases, it will not lead to anything good.
If you artificially suppress your desires, sooner or later the mind will not support the pressure and will explode. This principle applies to all areas of life, not just weight loss.
Therefore, one should not constantly think: “I want this, but I can't”, on the contrary: “I can, but I don't want this”.
Psychological tricks to lose weight
So, we come to the fun part. How to lose weight?
Psychological tricks - read and memorize.
Tip # 1. Use small plates.
A number of studies show that you eat less automatically when using small plates. People always fill their plates the same way, no matter how big they are.
If the plate is large and has little food, you will have the impression that you have eaten very little. If the plate is small, but it is full, it will appear that you have eaten a lot. Check out.
"My wife started seeing a nutritionist and lost three hundred dollars in two months"
Robert's request
Tip # 2. Wear tall, narrow glasses.
According to the scientists, you can drink up to 50% less using tall, narrow glasses. This is because it seems to you that the glass is large, although in reality it is not. When you drink from it, your psyche sends the same signals to your brain as if you are actually drinking from a large glass.
So use tall glasses for alcoholic drinks or high-calorie drinks.
Use large, low glasses when drinking water and herbal tea.
Tip # 3. Use red dishes for oily foods.
Another trick: eating high-calorie foods in red dishes will occur in much smaller quantities than in all others.
We associate red with "stop", so, unconsciously, we will shorten the meal time.
Everyone knows that there are times at the table when it looks like he is fed up, but there is still food on the plate. Many times we just eat in the machine, without realizing that the body is already full. So, the red dishes will not allow you to do this, at the first signs of saturation we will stop, we will not overeat.
Recommendation # 4. Eat in company.
People eat almost 40% less when there are guests or strangers at the table.
Their presence creates additional pressure and does not allow a person to forget and eat too much. . .
Recommendation # 5. Don't watch food ads.
People who watch food regularly on TV eat 30% more than those who don't watch TV.
"The fewer substances, the better the exchange"
So be careful when watching TV.
Tip # 6. Hang a mirror in your kitchen.
Many studies show that a mirror in the kitchen can help you lose weight.
This is due to the fact that it is often unpleasant for a person to see him eat. In addition, he may look outside for his inappropriate behavior towards food. This can be thought provoking.
Tip # 7. Make unhealthy foods more difficult to access.
The likelihood of eating snacks that are more difficult to obtain is significantly reduced.
For example, if you store candies in a transparent package, you are more likely to open it and consume more calories per day than if the package were opaque.
It's better to keep all kinds of bad things out of the kitchen somewhere. This is the psychology of nutrition for weight loss.
Conclusion
It is impossible to understand the immensity. Even this article contains a lot of information to digest and start applying it at once. Even if you try, nothing good will come of it.
It is better to go gradually, choose 2-3 methods for yourself, study them and gradually, day after day, introduce them into your life. This will help you get results much faster. That's the whole psychology of weight loss.