Do you think that losing weight without effort is unrealistic? As soon as you lose weight, do those extra pounds come back with a vengeance? And the cherished figure on the scales remains a dream? Scientists have studied this phenomenon and came to the conclusion that if you follow certain rules in your diet, you can not even think about the fact that the hated kilograms will ever return.
Avoid bulky items!
There is a saying “if you want to be a boss, dress like a boss”. So if you want to be skinny like a supermodel, dress up… I think you know how models like to dress: skinny jeans and soft-fitting sweaters, shirts. Here is their favorite outfit for every day! The key word is “tight”. Clinical psychologist Kathy Rykiel says dressing appropriately is a good reminder of your goals about them. Clearly seeing the contours of your body in the mirror, you subconsciously want to take more care of your figure. And without any extra effort, you can keep in shape.
All menus on a plate!
As you know, fear has big eyes — most people, seeing on a plate how much food they can swallow, save some for the next time. By the size of the package for nuts, it is difficult to understand how many extra calories go to the fat depot. And the portion of food in a disposable container looks smaller than it really is.
Less commercials and cooking shows
It is known that advertising is the engine of trade and people … in the direction of the kitchen. Watching mouth-watering commercials does more than just make us hungry. You do not notice how the habit of snacking and eating as much junk food as possible quietly leads to extra pounds. Having drooled at the sight of a juicy hamburger, we are more likely to go to the refrigerator for sandwiches. Even seemingly innocuous cooking shows that encourage cooking rather than eating also inspire thoughts about food and increase the risk of overeating. Scientists say: willpower is contagious! It’s easier to resist dessert when a friend eats a salad nearby. And if you both like to have a hearty dinner, then try changing your habits. And get out not in a cafe, but for a walk.
It turns out that putting a fork on a plate during lunch is how the brain subconsciously fixes the moment of saturation. If you catch him, you can easily stop. Putting aside cutlery is a sign that you are already full, but have not yet overeaten. At this point, it’s time to finish the meal.
Obsessing with one idea of proper nutrition can lead to a relapse. Therefore, it is better to occupy your thoughts with something other than food. A great option to try something new. For example, a new hobby. It is to find, since everything that you have already tried, probably did not have a lasting effect. New emotions, experiences and impressions will help you avoid temptations.
It turned out that people who are criticized a lot by relatives are more likely to suffer from excess weight and gain it more easily, while happy or smart people who are surrounded by the support and care of friends and relatives easily lose weight and maintain harmony. Therefore, praise yourself and as often as possible! Don’t focus on failures, focus on successes. Write down only 5 things every day that you can praise yourself for. It can be not only things related to nutrition. It’s the little things that make you feel more confident.
Drink from tall glasses
Professor Brian Wansik from Cornell University conducted a series of experiments and proved that people drink 25–30% more drinks from wide and low glasses than from thin and tall ones. As they say, an optical illusion. Surely you know that drinks are also high in calories. Especially if it’s cocktails, soda or juice. And if you drink water, choose any glass, there is only one benefit from water.
Turn on the timer
Set a timer for 20 minutes and enjoy every bite until the beep sounds. Scientists have noticed that leisurely meals teach us to enjoy small portions of food. By the way, in twenty minutes the brain manages to receive a signal from the stomach, which indicates saturation. If you think that this time may not be enough, try it.
Write down your menu
Get a food diary. Try to carefully study all your taste preferences, find the strengths and weaknesses in your diet. Think about what you can praise yourself for or vice versa, scold. Perhaps by carefully writing your menu in your diary: what you snack on, what you have for breakfast and lunch, you can better understand your bad habits. This does not mean that the diary will have to be kept for life. Recordings are a great help at the beginning of the journey. So you can better navigate and understand: what is your optimal portion size, analyze how many calories you are consuming now and how many calories you need to consume per day for you. The main thing in this business is to start! So keep it up! And remember, it is one thing to think or speak, and quite another to see the real picture!
photo Burda Media, Fotolia
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The opinion of the editors may not coincide with the opinion of the author of the article.