42 Tips for quick and easy weight loss at home. The saying “Eat less, consume more” is familiar to all weight loss people. It is also common knowledge that most diets and rapid weight loss programs do not work as promised. Check out these expert tips if your goal is to shed a few pounds quickly.
- 1 1. Keep a record of what you eat for a week to make sure you lose weight
- 2 2. Add ten per cent to the estimated daily caloric intake
- 3 3. Search the Internet for a person in the same situation
- 4 4. Create your weight loss plan
- 5 5. Stay in the water after breakfast
- 6 6. Eat three mouthfuls less
- 7 7. Watch an hour less TV a day
- 8 8. Scrub a place thoroughly once a week
- 9 9. Do not go to the refrigerator until your stomach growls
- 10 10. Smell a banana, apple or peppermint caramel when hunger strikes
- 11 11. Rest your eyes in shades of blue
- 12 12. Eating in front of a mirror to lose weight
- 13 13. Walk the stairs for ten minutes daily
- 14 14. Walk for five minutes at least every two hours
- 15 15. Walk half an hour instead of 45 minutes every day to lose weight and burning fat
- 16 16. Avoid ready meals
- 17 17. Lower the fork or spoon after each mouthful
- 18 18. Throw away clothes that are too big
- 19 19. Close the kitchen for twelve hours
- 20 20. A pre-dinner walk burns calories and suppresses appetite
- 21 21. Meet friends for activities
- 22 22. Get a pedometer and aim to take a thousand steps more a day
- 23 23. Show less food
- 24 24. Eat 90 per cent of meals at home
- 25 25. Serve food directly from plates instead of serving dishes
- 26 26. Do not eat in a large group
- 27 27. Order the lowest dose
- 28 28. Prefer foods that contain water, so the number of calories is reduced
- 29 29. Enhance meals with vegetables
- 30 30. Avoid white foods
- 31 31. Drink regular coffee
- 32 32. Treat yourself to fat-burning foods
- 33 33. Keep caloric treats in the side role
- 34 34. Eat cereal for breakfast five days a week
- 35 35. Try chilli sauce, salsa and cajun seasoning
- 36 36. Eat fruit instead of drinking fruit juice
- 37 37. Switching to skimmed milk reduces your daily caloric intake by 20%
- 38 38. Eat a snack of a handful of nuts
- 39 39. Eat most calories before noon
- 40 40. Brush your teeth after every meal, especially dinner
- 41 41. Serve dishes one at a time
- 42 42. Do not drown food in the sauce
1. Keep a record of what you eat for a week to make sure you lose weight
Studies show that people who keep a food diary eat about fifteen per cent less than those who do not follow their eating. Be especially careful on weekends. Research from the University of North Carolina showed people eating an extra 115 calories a day over the weekend as a result of alcohol and fat consumption. (The good news: You can only work out on weekends and still lose weight.) Spreads, sauces, spices, drinks, and snacks are often high in calories. Their use should be reduced or stopped altogether, as they can play a crucial role between weight gain and weight loss.
2. Add ten per cent to the estimated daily caloric intake
If you think you're consuming 1,700 calories a day, but your weight doesn't drop, add 170 calories to the estimate. A new reading is probably more appropriate. Adjust your eating habits accordingly. For example, a cup of coffee may have more calories than you think.
3. Search the Internet for a person in the same situation
According to a study at the University of Vermont, contacting other dieters via the Internet helps keep weight under control. The volunteers followed the volunteers for 18 months. Those who followed an online weight management program performed better than those who met in face-to-face peer support groups.
4. Create your weight loss plan
Is self-fulfilling prophecy a familiar concept? If you focus on things you can't do, then they also don't, whether it's resisting junk food or going for a daily walk. I can lose weight. I'm going out for a walk today. I can skip the delicacies after dinner. As a result of constant repetition, phrases become a reality.
5. Stay in the water after breakfast
You can drink orange juice without breakfast for breakfast, but for the rest of the day, it is good to prefer water instead of juice or soft drinks. The average American gets an extra 245 calories daily from soft drinks. That's nearly 90,000 calories a year, or eleven pounds! Studies show that sugary drinks, despite their high caloric intake, do not produce the same feeling of satiety as food.
6. Eat three mouthfuls less
… Or reduce the daily delicacy or leave one glass of orange juice without drinking. Any of the above will drop a hundred calories out of your day. This way, you avoid the one extra pound that accumulates for most people each year than in passing.
7. Watch an hour less TV a day
One study involved 76 students and the results showed that the more they watched TV, the more often and more they ate. Among the programs to watch, there is probably one that is not very important. So sacrifice it and go for a walk for even fifteen minutes. Even short walks are very useful. You can also get up from the couch during your favourite shows and try different moves while watching TV.
8. Scrub a place thoroughly once a week
Whether it's a floor, a couple of windows, a shower cubicle, bathroom tiles, a car, or some utensil that needs cleaning, a 68-pound person consumes about four calories for every minute spent cleaning. During half an hour the spent scrubbing about 120 calories, which is equivalent to half the dose of dl vaniljajääjogurttia. If you enjoy ice cream yoghurt, stick to side dishes approved by nutritionists.
9. Do not go to the refrigerator until your stomach growls
We eat incredibly often because of boredom, nervousness, habits, or frustration. Many have forgotten what it feels like to be hungry. Longing for a particular food is often a sign of desire, not hunger. If, on the other hand, you could eat almost anything, hunger is real. Learn to recognize feelings mixed with hunger and look for other ways to express love, relieve stress, and ease boredom instead of eating. Contact your doctor if you believe that persistent hunger is due to a medical cause.
10. Smell a banana, apple or peppermint caramel when hunger strikes
The trick works, as weird as it sounds. Alan R. Hirsch, neurological director and doctor of medicine at the Chicago-based Smell and Taste Care and Research Organization, experimented with the gimmick with three thousand volunteers. He noted that the more regularly people sniffed, the less they made up their minds to eat. Volunteers also lost an average of thirteen pounds. According to one theory, sniffing food makes the brain think that a person is eating that food.
11. Rest your eyes in shades of blue
Fast food restaurants are not usually decorated in blue, and for a good reason. The colour blue reduces appetite. To serve food from blue plates, eat-in blue clothes and spread a blue tablecloth on the table. Avoid red, yellow and orange in dining areas as they increase appetite.
12. Eating in front of a mirror to lose weight
According to one study, the portion size shrinks by almost a third if a person eats in front of a mirror. Seeing yourself reminds you of your own rules and goals and reminds you of the reasons for weight loss.
13. Walk the stairs for ten minutes daily
According to the U.S. Centers for Disease Control and Prevention (CDC), nearly five pounds a year can be dropped by stair walking alone, assuming no increase in the amount of food eaten.
14. Walk for five minutes at least every two hours
Do you do sedentary work? A brisk five-minute walk every two hours is converted into an extra 20-minute walk at the end of the day, and exercise is more beneficial than an adjustable electric table. Breaks also prevent restlessness leading to snacking. When exercising, you should also stretch to avoid back pain.
15. Walk half an hour instead of 45 minutes every day to lose weight and burning fat
We recommend 45-minute loops instead of the traditional half-hour, as the Duke Unversity survey conducted by the daily half-hour walk in a bit of moving prevents most people's weight gain, but a longer running to lose weight and burn fat. A five-kilometer brisk walk takes about 45 minutes a day and burns 300 calories. Thus, you can lose thirteen pounds a year without major dietary changes.
A walk is worth it. The fat burns, the level of alertness rises, and the condition improves.
16. Avoid ready meals
If the first four ingredients in the food packaging list include sugar, fructose or corn syrup, leave the product on the shelf. A low-sugar version of the same food is likely to be found. In the absence of a low-sugar option, buy fruit, especially if you already use too much sugar. Ketchup, mayonnaise, salad dressings, and many other dishes have more sugar than you think, so try to look for sugar-free alternatives. Also, avoid foods that contain trans fats and make sure that cereal products contain more than two grams of fibre per hundred calories. A shortlist of ingredients is a sign that the product has fewer flavour enhancers and empty calories. Giving up sugar is not as cumbersome as one might imagine.
17. Lower the fork or spoon after each mouthful
Sip water at the dining table regularly. Liven up your meal by telling your companion about the fun events of the day. The brain is about 20 minutes behind the stomach, so messages of satiety are not conveyed immediately. Eating slowly helps the brain catch the rest of the body and tell about the disappearance of a feeling of hunger.
18. Throw away clothes that are too big
Get rid of every piece of clothing that is too big once the weight loss is up and running. Fill your wardrobe with clothes that emphasize the best aspects of your body. Replacing the entire wardrobe would go on top of the purse if the weight went back to previous readings. It's a great incentive to stay fit.
19. Close the kitchen for twelve hours
Do all the dishes.
Wipe the tables.
Turn off the lights and tape the doors of the refrigerator and other cabinets if necessary.
Late-night trips to the fridge significantly increase calories, according to a study by the University of Texas. It is worth stopping the daily snack, as the daily caloric intake is reduced by three hundred, which is equivalent to fourteen pounds a year.
20. A pre-dinner walk burns calories and suppresses appetite
In Scotland, ten overweight women participated in the study at the University of Glasgow. The study found that a twenty-minute walk suppressed appetite and increased the feeling of satiety in the same way as a light meal.
21. Meet friends for activities
Skip the movie tour and instead go to a local park to admire the scenery. You sit less, and in the absence of a popcorn bowl, fewer calories accumulate. Invite your friends to play tennis, go on a guided nature or city tour, go cycling or bowling. You can work out with friends, almost unnoticed.
22. Get a pedometer and aim to take a thousand steps more a day
Do you feel you should move more? On average, people with low mobility walk only 2,000 to 3,000 steps a day. Adding two thousand steps helps with weight management and prevents weight gain. If the number of steps is even higher, then the weight will start to drop.
23. Show less food
The more food in front of you, the more you eat regardless of the degree of hunger. Today, the plates are about 25 to 35 inches in size and look empty unless there is a huge amount of food. Serve the main course instead of large plates from smaller salad plates 17 to 22 inches wide. Place in a half-liter glasses and oversized coffee mugs cabinet and take instead of 2.5-deciliter glasses, and 1.5-deciliter coffee cups back on.
24. Eat 90 per cent of meals at home
Eating outdoors is more likely to lead to overeating and excessive consumption of fat and high-calorie foods than eating at home. Today, the restaurants serve such large portions that the plates and, as a result, the tables have had to be changed to larger ones. For example, America's most unhealthy restaurant dishes make anyone breathe a sigh of relief.
25. Serve food directly from plates instead of serving dishes
It is wiser to serve dinner directly from the plates in the style of a restaurant dinner, rather than gathering a portion from the serving dishes on the table. The majority tend to eat an average of 150 more calories in the evenings than in the morning. You avoid extra calories by eating a plate empty and ending your meal in it because a pancake round can't be done.
26. Do not eat in a large group
According to a study published in the Journal of Physiological Behavior, it is easy to eat more with others, as you sit at the table longer. However, eating with a partner or family can contribute to weight loss, as in addition to chewing food, there is also a discussion.
27. Order the lowest dose
Order a roll of fifteen cents at Subway. Choose small popcorns, a small portion of salad and the smallest burger. Researchers have found that people eat everything that is brought forward, even if less becomes saturated.
28. Prefer foods that contain water, so the number of calories is reduced
According to research at the State University of Pennsylvania, eating foods that contain water, such as zucchini, tomatoes and cucumbers, reduces the total number of calories. Other similar dishes include soups and salads. Water plotting does not have the same effect, although the good fluid balance is by no means a bad thing. The body treats hunger and thirst in different ways, so there is no feeling of satiety from water, soft drinks, tea, coffee or juice.
29. Enhance meals with vegetables
Pasta salad seasoned with broccoli, carrots and tomatoes can be eaten at a double serving compared to pasta seasoned with mayonnaise alone without changing the caloric content. The same goes for works, omelettes and other vegetarian-friendly foods. If there is an equal amount of grain and vegetables on the plate, then the fibre in the vegetables will quench hunger before too much grain should be eaten. Also, keep in mind that fibre prevents constipation and consequent swelling.
It is always a good idea to include plenty of vegetables in your food rations.
30. Avoid white foods
Low-carb diets also have a waterproof scientific basis behind them. Consumption of simple carbohydrates such as wheat flour and added sugar can clutter blood sugar levels and lead to weight gain. However, avoiders of sugar, white rice and wheat flour should eat plenty of whole-grain bread and dark rice. One Harvard study involved 74,000 women and found that those who ate more than two whole grains a day were 49 per cent less likely to be overweight than those who ate light grains and sugar. Whole grain also does good for the brain.
31. Drink regular coffee
Speciality coffees in trendy cafes often have many hundreds of calories, using whole milk, whipped cream, sugar and syrups. Ordinary milk coffee contains only a fraction of the calories of speciality coffees, and quality beans guarantee a great taste. You can also try skimmed milk powder, which is nutritionally equivalent to calcium-rich and low-calorie skimmed milk. The powder also does not dilute the coffee as it does not contain water.
32. Treat yourself to fat-burning foods
Eating fat-burning foods will get you enough nutrients, and you won't be depressed to devour high-calorie foods. For example, one tablespoon of honey contains only 64 fat-burning calories. One boiled egg has 70 calories and is high in fat-burning protein. Ricotta cheese made from semi-skimmed milk has 39 calories per 28 grams and fat-burning calcium. One 28-gram piece of dark chocolate contains 168 calories but is high in fat-burning ingredients. A study by the University of Tennessee found that those who reduced 500 calories daily and ate yoghurt three times a day for twelve weeks lost weight and burned more fat than the research group that reduced calories alone.
33. Keep caloric treats in the side role
Daily dessert intake can be good when staying within reason. Let the ice cream spoon be the crown jewel on top of the fruit crown. Jeff Novick, nutrition manager at Pritik's Longevity Center & Spa in Florida, recommends filling and fresh salsa as a companion to potato chips to keep your consumption of chips reasonable. Balance the cheese with the fruit and salad.
34. Eat cereal for breakfast five days a week
Studies show that people who eat cereals daily for breakfast are less likely to suffer from overweight and diabetes than others. They also eat more fibre and calcium and less fat. Make oatmeal or pour low-sugar cereal into a breakfast bowl.
35. Try chilli sauce, salsa and cajun seasoning
The tasty hot sauces are fat-free and low-calorie. They also give digestion a boost, as a result of which the body momentarily burns more calories than usual. Choose a hot sauce instead of butter and creamy or sugary sauces.
36. Eat fruit instead of drinking fruit juice
One jar of whistle juice has as many calories as an apple, orange, and a slice of watermelon combined. Fruits keep hunger at bay for much longer than apple whip juice, so you end up eating less.
37. Switching to skimmed milk reduces your daily caloric intake by 20%
If you drink whole milk, switch to skim milk and if you already drink skim milk, switch to first milk and still completely skim milk. Every step towards skim milk reduces calories by 20 per cent. When the taste buds get used to skim milk, you get half as many calories and almost 95 per cent less fat than whole milk.
38. Eat a snack of a handful of nuts
Studies show that overweight people who followed a low-fat diet program that contained almonds lost more weight than the group that did not eat nuts. Eating nuts 1-2 times a day helps keep hunger at bay and keep your metabolism in good shape. You can also take baby carrots for lunch or make your nut mix from the five healthiest nuts, raisins, seeds and dried fruits.
39. Eat most calories before noon
The more you eat in the morning, the less you eat in the evening. Calories accumulated during the morning are also easier to burn compared to calories for dinner.
40. Brush your teeth after every meal, especially dinner
The fresh purity in the mouth makes the body understand the end of the meal period.
41. Serve dishes one at a time
Don't stack everything on the same plate, but bring each dish separately to the table. Serve as a starter with soup, green salad, or filling fruits and vegetables. When you switch to more calorie foods like meat and desserts, you eat less or are already full. It doesn't matter if there is food leftover.
42. Do not drown food in the sauce
The sauce should be ordered in a separate container, as the salads of many restaurants almost swim in the sauce. Do not dispense the sauce yourself or dip the lettuce leaves in it, but dip the fork spikes in the sauce bowl before you start eating. You get the salad to taste nice, but the calories are low.