Reaching the desired weight can sometimes be a real challenge. Are you one of those people who regularly go to the gym and have already changed their diet? But despite strong will and hard discipline, is nothing on the scale? Now sometimes very small changes in your daily life can be the solution to your problem. So don't give up right away – lots of weight loss tips and what habits you should change, we tell you in our article!
Weight loss tips – no coffee immediately after getting up
The first sip of coffee – who doesn't love it? A morning without a delicious cup of coffee is unthinkable for most people. But if you grab "black gold" right after you get up, your body won't do well at all. Even if you wake up in the evening and drink some water, you are usually always dehydrated in the morning. All caffeine-containing beverages, including various teas, again consume body water and thus increase your appetite. So if you want to boost your metabolism properly, drink a glass of lukewarm water first. Drinking coffee on an empty stomach can also cause a number of gastrointestinal problems.
An interesting fact is that coffee does not always have the desired effect on the body. The release of the anti-stress hormone cortisol plays an important role, because in principle it has the same effect – it makes us awake. The hormone is produced three times a day – between 8am and 9am, 12am and 1pm and 5pm and 6pm. Therefore, we recommend that you refrain from a delicious drink at this time. Excess caffeine will only make you stressful, unbalanced and restless.
Too little sleep is one of the most weight loss
If you wake up too much by the morning, you will undoubtedly sabotage your diet! Sleeping well is one of the most common weight loss tips – with too little sleep (less than 7 hours) the body produces much more ghrelin. The hormone is responsible for controlling satiety and hunger and prevents the breakdown of fat stores. In the absence of sleep, the body is in a state of stress, which slows down metabolism, and in turn can even lead to weight gain. Always try to sleep between 7am and 9am – this will not only help you lose weight but also make your face look fresh and beautiful. In addition, the body burns about 70 calories an hour during sleep, which can only be beneficial.
Further Weight Loss Tips – Start Your Day Relaxed
Delay is too often used in your use? Then you should change it as soon as possible. In the morning, stress causes the release of cortisol and it torments the body to accumulate protein. Even worse, proteins are pulled from the muscle and converted into glucose to provide the body with the energy it needs. Excessive levels of stress hormones can also lead to cravings. What you can do is get up a little early and learn how to deal with stress better. Stress reduction is for everyone – try different methods and find out what works best for you. These could be sports, yoga, or relaxing music.
A cell phone in bed is bad for your health
Take a last look at Instagram or Facebook before falling asleep? Because the blue LED light of smartphones or tablets prevents the production of sleep hormone melatonin, you should leave it alone. Consequences of disturbed sleep rhythm can be cravings that negatively affect weight loss. So if you want to do something good for your body, you should turn off all electronics about 2 hours before bedtime.
Useful weight loss tips – no plan for the day and skipping a meal is not a good idea
Although many believe that less food always leads to weight loss, unfortunately this is not the case. If you skip meals too often, your body will assume that it is starving and will automatically switch to economy mode. In this way it tries to protect the reserves and saves most of it as fat to prepare without food next time. Eating too little can prevent you from dreaming about your desired weight – always try to eat at least 1200 kilocalories a day. Three healthy meals a day are the rule. If you are always out during the day, it is difficult to get a decent and healthy meal. Therefore, we recommend that you always prepare your food at home and bring it with you to work. In order to always have a clear overview of what you ate during the day, it is best to keep a food diary.
They eat the same thing every day
People are a real habit. Although it may seem very convenient to most people to always eat the same thing every day, it can quickly become boring. Also, if you nibble on the same salad every day or feed on different protein shakes, your body gets used to it over time so that it stops responding. This way he starts burning much less fat than he could. A varied diet helps to create species-rich intestinal flora.
Weight Loss Tips – Avoid numerous light and diet products
Low fat yogurt or coke – almost every product has a light version today. Unfortunately, most advertised foods contain harmful chemicals and additives. In addition, they taste only half as much and almost always cost twice as much. According to the study, people who choose Light products consume almost 30% more calories than those who use original ones. Focus on whole foods containing lots of healthy fats – like raw nuts, Greek yogurt, kefir, avocados.
Eat in front of the TV as another weight loss
Lying on the couch, watching a movie, and enjoying a delicious meal – that's as many people look after their work. Unfortunately, because TV distracts you while you eat, you usually eat much faster and in larger quantities. Conscious eating is one of the most helpful weight loss tips – this is how you learn to listen to your body's signals and make the taste of dinner much clearer. Still want to relax and eat? Try raw vegetables with delicious sauce or a handful of raw nuts.
Eat too fast
It takes your brain about 20 minutes to realize that you are already full. If you eat a meal within 5-10 minutes, you will still be hungry and very likely to enjoy a second serving. Not only can fast food increase weight, it is also responsible for a range of health problems. Eating too quickly increases your risk of type 2 diabetes or insulin resistance. Research has shown that fast-eating people suffer 3 times more often from these diseases than people who eat slowly. Want to know how you can change this habit? First, chew every bite for a longer time – the better your food is shredded, the better your stomach will feel. Or create a comfortable atmosphere and cook quality ingredients for yourself – only then will you really enjoy the evening.
Be careful with small snacks throughout the day bypass
When it comes to snacks, ghosts often intersect. Even if a snack is harmless at first glance, it adds hundreds of calories to your diet. To avoid this, we recommend that you plan your meals and snacks more carefully and prepare and keep a diary. Many people confuse hunger with thirst – so try drinking a glass of water first.