TOP 9 ways to help keep weight under control

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.

Pause

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.

new hobby

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.

Praise yourself

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.