Friends, in this article we will show you how you can lose those extra pounds using "healthy" methods without mindless radical diets. Some of the tips in this article are unique and not found anywhere else. Consider also the "traditional" methods of losing weight, and "non-traditional" - the psychology of weight loss.
If detail is your goal, then by following our simple tips to steer your thoughts, feelings and actions in the right direction, you will surely succeed!
Psychology: How to lose weight? Go!
Of course, since we do not know your weight and your other data, it is impossible to build a specific plan that will allow you to lose X kg within Y weeks.
But we will give you the best advice that has been scientifically proven to work many times. We will not burden you with terms, numbers and other boring things. Let us briefly look at food and physical activity and dwell in more detail on the psychological aspects of weight loss.
How much weight can you lose in 1 week?
On the Internet, you will find many articles and pages where you will be promised to get results in a short time. Unfortunately, most of the information in them does not apply to real life. Do not believe in fairy tales. Check everything first.
There are many factors to consider to lose weight, there is no magic pill. These factors include your age, height, body fat percentage, current diet pattern, physical activity, etc.
However, there is a general rule for how much weight you can lose in a week. Nutritionists believe that you can lose up to 1. 5 kilograms without harming your health. Therefore, do not be deceived by the promises of the ignorant, check and ponder their advice before applying.
Excess weight is fat! Of course, you always want to lose fat, but you can also lose water or glycogen (sugar in your body). The latter often happens 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 overload you with information, we have divided the 16 tips given in the article into these 4 categories. Therefore, everyone will find something of themselves.
But first, let's compare weight loss with diet and exercise.
Diet or exercise
If you look at studies that lasted more than 15 weeks, you can see the following results (number of pounds lost after 15 weeks):
- Exercise-free diet: 10. 7 kg weight loss.
- 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 diet related only. Almost all of them affect the quantity and quality of food consumed. With their help, you can lose weight even without playing sports.
Tip 1:Eat more slowly. This may sound like a joke, but you will be amazed at how effective this trick is.
People who eat fast are 115% more likely to be overweight than people who eat slowly.
Here are some explanations:
- On average, a person's meal lasts 10 - 15 minutes. If you eat slowly, then during this time eat less, consume fewer 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 rob you of ill health, lethargy and fat"
Jill Johnson
Tip 2:Start your day with cottage cheese protein!
Many people start their day with carbs. Here are the downsides:
- 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 the tissues.
Instead of carbs, 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 snacks in the evening;
- People eat 400 fewer calories a day.
This is a great way to reduce calories and thus lose weight fast.
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 a meal, the feeling of hunger is reduced, which ultimately leads to a reduction in the amount of food consumed.
Also, people often confuse feelings of thirst and hunger. Drink a glass of water to make sure you are really hungry.
Tip 4:Avoid sodas and sweet fruit juices.
The problem for many people is that they do not read the composition. You should know that soda and fruit juices are your biggest enemy because they are full of sugar.
But there is a nuance here. This does not apply to freshly squeezed natural juices because they contain fruit fiber. 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 beverages with water can help you lose weight.
Here are some facts about soda:
- The chance of developing diabetes increases dramatically with the use of carbonated beverages (compared to water and even liquids).
- Diabetes risk increased by 33% with a glass of baking soda.
- Daily soda consumption is associated with a 67% increased risk of type 2 diabetes.
- artificial sweeteners are addictive, so soda is hard to give up.
- In a study of mice consuming artificial sweeteners, the following happened: They ate more and their metabolism slowed down. The same thing happens with one 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 "codify" sugar using words that customers do not understand. Most of these nicknames end with "or" or contain terms such as "syrup" or "molasses".
"If you do not give your best to your body, you are simply stealing from yourself"
Gilius Irving
So we're getting a brag. Indeed, if we do not know the code word, we will assume that the product does not contain sugar.
There is another trick. Often, manufacturers of sugar-containing substances indicate the end of the composition. Many people just do not read the composition to the end, thus allowing themselves to be deceived.
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 see that we - the city dwellers, have deviated quite a bit from the right path.
In a 2000 study, scientists determined how many carbohydrates people living in harmony with nature consume. If we compare this with the average diet of a modern person, we come to the following conclusion:
- Man of nature: Proteins 19-35% Fats: 28-47% Carbohydrates: 22-40%;
- Urban Man: Protein: 15% Fats: 30% Carbohydrates: 55%.
Tip 7:Eat more fiber.
Adding fiber to your diet lowers blood insulin. Fiber is found in vegetables, fruits, nuts, seeds, dark chocolate, whole grains and legumes.
Dietary fiber also provides a faster feeling of satiety, which means you automatically eat less. The reason for this is that fiber takes a long time to digest.
Therefore, it is recommended that you add one of these foods to each meal.
Tip 8:Eat carbs and protein after exercise.
If you eat carbs right after your workout, your body will continue to burn fat.
Carbohydrates also help regenerate your muscles by activating the growth hormone HGH. Protein is needed for muscle building.
2. Movement
The following 2 tips are about exercise.
Tip 9:Short but intense exercises.
When it comes to sports, people usually start with cardio. But cardio has some drawbacks.
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 vacations. For example, 30 seconds of very intense exercise followed by 10 seconds of rest.
5 sets of high-intensity exercises for 20 minutes will be much more beneficial than the same 20 minutes of cardio.
Tip 10: Exercise before eating.
This is a unique tip.
Weight loss is due to the fact that less insulin is released, because it becomes simply unnecessary. Excess insulin release is your enemy because it causes the formation and storage of fat, especially around the abdomen.
Exercising before a meal will provide energy to muscle cells.
"A man who can eat everything without gaining weight should not do so in the presence of a woman"
Rita Radner
Of course, you will not be able to train hard before every meal, but you can just do some short exercises like squatting, punching an imaginary imagination, and so on.
3. Stress management
Stress is an underestimated topic when it comes to weight loss. If you have recently experienced a lot of stress, then you will 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 fat deposits in the abdomen. In addition, blood sugar levels rise, making weight loss very difficult.
If you are on 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 created to reduce the harmful effects of stress. Cortisol itself is not bad, it tells you how stressed you are. In this respect, it is similar to cholesterol.
Here are some ways to significantly reduce your stress levels:
- Meditoni;
- Move more at home or at work;
- Listen to your favorite music;
- Not following a radical diet;
- Be outdoors more often.
Tip 12:Get enough sleep.
Sleep has a huge impact on weight loss. Here are some facts:
- Lack of sleep increases the likelihood of being overweight by up to 50%;
- Lack of sleep leads to fluctuations in the hormones leptin and grilly, as a result of which appetite is poorly regulated;
- People who lose 15 hours of sleep a week from their 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 to make your sleep better:
- Do not use your tools after 20: 00. And do not watch TV. Better, of course, not to watch at all, but at least after 20: 00;
- Do not drink caffeinated beverages in the evening, such as coffee, cola, tea;
- Go to bed at the same time;
- Do not look at your watch while lying in bed.
"The only way to lose weight is to reconsider your goals in life"
Cyril Connolly
4. Thinking
Thinking is also an underestimated topic when it comes to weight loss. Meanwhile, this is extremely important. This is not about losing weight from the power of thought, but about the inner essence and motivation.
Of course, with one wrong thought, you can lose weight. But the effect will be short-lived. Returning in this case is a matter of time.
Internal or external motivation? How to find the motivation to lose weight?
People often say, "I need to lose weight. "The word "should" means that desire comes from outside. Such people do not want to lose weight for themselves, their desires are imposed, they want to do it for others.
There are two reasons for this:
- Lose weight for a partner or loved one.
- Lose weight in order to meet certain social norms.
But to lose weight, there has to be an inner motivation, it has to push you forward. The only person for whom you want to lose weight is yourself!
Therefore, you need to turn "I need to lose weight" into "I WANT to lose weight" and honestly admit to yourself why you want to. It is better to write these reasons on paper, then you are more likely to see the big picture.
Note! You should always think - "I want to lose weight" (internal, best motivation to lose weight), instead of - "I need to lose weight" (external motivation).
It should be noted separately that women need more motivation to lose weight than men. Women are more sensitive, so they are more likely to make mistakes and therefore need more motivation.
Tip 13:Food should not be seen as a stomach filler.
Many people see food simply as filling the stomach. It is unfortunate because we need food for more than that.
There are two main purposes:
- Getting energy to maintain the psyche;
- Intake of 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 a signal to fill your stomach quickly. You will choose cleaner, more 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. I agree, not bad?
Tip 14:Get help.
Seeking support is a good idea to increase your chances of losing weight. You do not have to go through all the steps yourself.
There are several possibilities:
- Ask 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 situations will inevitably arise that will hold you back. To overcome them, a friend's shoulder will be helpful.
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 losing weight extremely fast. They have very high short-term expectations, which of course do not come true. Thus, people lose motivation and confidence in success.
Long-term prospects are underestimated not only by weight loss. This often happens with aspiring entrepreneurs: they want to become millionaires right after starting a business and do not think how big their company will become if they work for 5 or 10 years.
I have been on a diet for 14 days and I have already lost ditë 14 days!
Tommy Cooper
Important! Set realistic goals for weight loss. 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 solve your main task and the process of losing weight will not be hell for you.
Tip 16: Do not force yourself to go on a radical diet.
Diet is often not so good because it stops a person from meeting his needs. Yes, throwing pies for the night is so much needed, but you also have to work with it carefully and smoothly.
Too often, a diet makes a person think even more about the food he wants to eat. He must suppress unwanted thoughts. As a result, a person is constantly in a tense state, and while the desire only grows, it will not lead to anything good.
If you artificially suppress your desires, sooner or later the mind will not resist 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 not", rather: "I can, but I do not want this".
Psychological tricks for weight loss
So, we come to the part where we talk about the middle ground. How to make yourself lose weight?
Psychological Tricks - Read and Memorize.
Tip # 1. Use small tiles.
A series of studies show that you automatically eat less when using small plates. People always fill their plates the same way, no matter how big they are.
If the dish is large and has little food in it, you will have the impression that you ate too little. If the plate is small but full, you will feel like you have eaten too much. Check.
"My wife started seeing a nutritionist and lost three hundred dollars in two months"
Robert RendiRobert Rendi
Tip # 2. Wear long, narrow glasses.
According to scientists, you can drink up to 50% less when using tall, narrow glasses. This is due to the fact that it seems to you that the glass is large, although in reality it is not so. When you drink from it, your psyche sends the same signals to the brain as if you were drinking from a large glass.
Therefore, use tall glasses for alcoholic or high-calorie beverages.
Use low, wide glasses when drinking water and herbal tea.
Tip # 3. Use red plates for oily foods.
Another trick: eating high-calorie foods from red dishes will happen in much smaller amounts than everyone else.
We associate red with "stopping", so we will subconsciously shorten the meal time.
Everyone knows there are times at the table when it seems like he has had enough, but there is still food on the plate. Often we end up eating in the car without realizing that the body is already full. So the red plates will not allow you to do this, at the first signs of satiety we will stop, we will not eat much.
Recommendation # 4. Eat in company.
People eat almost 40% less when guests or strangers are at the table.
Their presence creates extra pressure and does not allow a person to forget and eat too much. . .
Recommendation # 5. Do not view food ads.
People who regularly watch food on TV eat 30% more than those who do not watch TV.
"The fewer substances, the better the exchange"
So be careful when watching TV.
Recommendation # 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 uncomfortable for a person to watch him eat. In addition, he may look at his inappropriate food-related behavior from the outside. This can be thought of as provocative.
Tip # 7. Make it harder to find junk food.
The chance of getting snacks that are harder to get has been significantly reduced.
For example, if you store candy in a transparent container, you are more likely to open it and consume more calories per day than if the container is dark.
it's better to keep all the bad stuff out of the kitchen somewhere. This is the psychology of nutrition for weight loss.
Conclusion
it is impossible to understand infinity. This article also contains a lot of information to digest and start applying it all at once. Even if you try, nothing good will come of it.
Better it is better to move gradually, to choose 2-3 methods for yourself, to study them and gradually, day by day, to introduce them into your life. This will help you achieve results much faster. This is the whole psychology of weight loss.