- Naturally losing weight is a healthy and safe method of weight loss.
Most people are familiar with the best techniques when it comes to weight loss. The key is eating fewer calories and burning more calories. However, you must also be aware that most weight loss fad diets and quick weight loss plans don’t actually work in the long run as promised.
If you are trying to shed the extra pounds from the comfort of your home, here are some experts’ slimming tips to help you lose weight:
#1 Note Your Diet
Write down everything you consume in one week. Studies have shown that successful weight losers keep food diaries and wind up eating 15% less food than those who fail.
According to a research, most people eat about 115 more calories on a weekend day, mostly from alcohol and fat, says Popkin, a professor of nutrition in the School of Public Health at the University of North Carolina. By reducing your calorie intake in all your diets, you will be on the right track in your weight loss journey.
#2 Get an Online Support
According to a study published in the Journal of The Royal Society Interface, it was found out that weight-loss buddies can help you keep the weight off.
The researchers found out that those who were assigned to an internet-based weight maintenance program sustained their weight loss in a better way than those who got direct contact with the support groups.
#3 Form a Mantra
If you put a lot of attention on things you can’t do, such as resisting the temptation to eat junk food, or move out of the house for a walk every day, there are high chances that you won’t do them.
Aim to have constructive thoughts like ‘I can shed weight’ and repeat to yourself several times a day. Constant repetition for several days will make them turn out to reality. You will find yourself going out for a walk every day, keeping away from unhealthy food choices and getting lighter every week.
#4 Stick to Water After Breakfast
Skipping breakfast can be a big mistake most people make in their weight loss plan. Ensure you consume a breakfast that is rich in fiber and protein. Other than during breakfast, stick with water for the rest of the day instead of fruit juice or soda.
CDC Statistics indicate that an average American consumes an extra 145 calories a day from soft drinks. That adds to close to 53,000 calories a year which is equivalent to 15 pounds. Additionally, studies indicate that sugary drinks don’t give satiety feelings like food.
#5 Consume Fewer Bites
Ensure that you gradually reduce every serving in a day by cutting on your portion sizes per sitting. For example, take one less glass of juice every day. Doing this every day can cut down up to around 700, calories in one week and that’s enough to prevent you from gaining the 2 pounds that most people gain in a year.
#6 Only Eat When Hungry
People make unhealthy food choices by reaching out to junks and snacks whenever they are bored, stressed or habitually, and most people have forgotten exactly what the actual physical hunger feels like. If you are yearning for a specific meal, that is craving and not hunger.
If you can eat anything you at your scope, probably you are sincerely hungry. Look for means to deal with stress, kill your boredom and express love other than eating junk foods.
#7 Sniff Banana, Apple or Peppermint When Hunger Strikes
This sound and can look weird too but it works. A study conducted by Alan R. Hirsch, M.D, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, in 3,193 volunteers found out that the more frequently people sniffed, the less hungry they became and the more they lost weight.
Each lost an average of 5 pounds a month. The theory speculates that when sniffing, you are tricking your brain into thinking that you are actually eating. Is this something not worth trying?
#8 Stare on Mirror When Eating
According to a study published in the Research Gate, eating in front of a mirror helps people reduce what they eat by up to a third. Staring back on your eyes triggers a reflection of your inner goals and inner standards, and acts as a constant reminder that you are trying to get rid of the extra weight. This will even help you work more to attain your weight loss goals.
Everyone can lose weight and there seem to be several methods to attain this with new techniques getting discovered ever year. These methods simply embrace the science that eating fewer calories and burning more will definitely lead to weight loss.
The simple tricks want you to make the right food choices that suppress hunger regardless of how stressed, hungry and bored you are and dodge situations that can get you tempted to consume sugary and starch foods and drinks.
Put in a different way, the journey to weight loss at the comfort of your home is a matter of self-discipline.
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Lauren is a Registered Dietitian (RD) in Michigan. She has several years of experience in various fields of nutrition.