22 useful habits that will help you lose weight effortlessly
Trying to lose weight? The way to a delicate figure begins in the kitchen. Print this list of useful tips and do not forget to follow them – the results will not be long in coming.
1. REMOVE HARMFUL PRODUCTS FROM YOUR FIELD OF VIEW
It is best not to keep at home food with a high content of:
- refined sugar,
If you do have such products at home, place them in an opaque container or on the uppermost shelf, where you can not see them.
2. KEEP TRACK OF YOUR PORTIONS
Use measuring cups to control portions. It is a lot more accurate than determining volume by eye, and can help you to easily stay within the reasonable limits.
3. INCLUDE VEGETABLE FOOD IN YOUR MENU
It should become the basis of your menu. Each meal should contain a portion of one of these foods:
- whole grains (quinoa, durum wheat pasta or oatmeal).
4. REPLACE SUGAR WITH FRUIT PUREE
You can even add it to the baking dough. Replace third to a half of sugar with fruit. When using juice, do not forget to reduce the amount of liquid when cooking. You can use any fruit, including:
5. FOLLOW THE RULE 10: 1
Read the label. In the composition of the product, at least 1 gram of fiber should account for every 10 grams of carbohydrates. As a rule, such products contain less sweeteners.
6. TIDY UP YOUR KITCHEN
One of the easiest ways to fix your nutrition and start life from scratch is to throw away all the harmful food that is hiding in:
- kitchen cupboards,
7. WEIGH YOURSELF ON FRIDAYS
Get on the scales every Friday. This simple measure will help you keep yourself accountable during the weekend.
8. COOK YOUR FOOD YOURSELF
One lunch out of the house every day for a year will add a couple of centimeters to your waist. When you cook food at home, the caloric content of your lunch decreases by an average of 134 kilocalories.
9. SKIP THE APPETIZERS
Restaurant appetizers can contain more than 800 calories. What if you are hungry and can not wait for the main course? Order a side dish or soup, which on average contain 250 kilocalories.
10. TAKE CONTAINERS WITH FOOD WITH YOU
A lunch that you bring from home will save you from a gain of 5 kilograms a year. Bring healthy snack as well. You can choose lighter or slightly heavier options, like:
- sandwiches with a sufficient amount of fiber and protein.
This will help you stay full until the evening.
11. THINK BEFORE YOU EAT SOMETHING
Understand whether you are truly hungry or want to eat because of boredom and stress.
12. SLEEP MORE
Lack of sleep results in the production of ghrelin inside our bodies. This hormone is responsible for causing hunger. Studies have shown that people who sleep less than 7 hours a day consume 300 kilocalories more.
13. EAT FOODS WITH WHOLE GRAINS
Compared to foods that contain refined cereals, whole-grain products contain useful dietary fibers, and have less:
- trans fats.
14. ADD THE FLAME
Spicy food suppresses appetite and speeds up metabolism. Season dishes with hot sauce or pepper.
15. FOCUS ON FOOD WHILE EATING
- Sit down.
- Set aside the gadgets.
- Enjoy each bite.
This procedure will help you prevent overeating and stay full longer.
16. PLAN THE MENU FOR A WEEK
This refers not only basic meals, but your snacks, as well. Do it on Saturday or Sunday. Thus, you will have more time to buy food and cook healthy meals.
17. MAKE A LIST OF PRODUCTS
People, who come to the supermarkets without a list of products, buy twice as much as those who thought it out in advance.
18. CHOOSE NATURAL SWEETENERS
Add vanilla or cinnamon to your latte, oatmeal or yogurt. These foods will make your dish sweeter without additional calories.
19. REDUCE THE CONSUMPTION OF ALCOHOL-CONTAINING DRINKS
Alcohol is the main enemy of weight loss diets, since it:
- contains a lot of calories,
- increases appetite,
- destroys willpower.
Of course, it is better to give up alcohol for good. However, if you can’t live without it, better have 1 to 2 glasses of dry wine a week.
20. DO NOT CHEAT
In the end, the result of your efforts is primarily your own concern.
21. CLOSE THE KITCHEN DOOR AFTER DINNER
Allow yourself only water – at any time – or tea, which you can drink no later than 2 hours before bedtime.
22. REDUCE THE SIZE OF THE PLATES
Use small plates. This will help you consume 10% less food. This equals to about minus one hundred kilocalories each day.