1. Make a list of food you will eat in one week
The study proved that people who have food diaries would consume about 15 % less food as compared to those that don’t keep a diary. When it comes to weekends, watch out. A study done by North Carolina University found out that on weekends, people have a habit of consuming 115 calories extra mostly from fat and alcohol. Doing away with calories from condiments, sauces, snacks, drinks can make a big difference in your weight loss journey.
2. Get a buddy from online
This might sound a bit new, but a study that was done by the University of Vermont found out that an online weight loss partners will help you to keep off some weight. For 18 months, the researcher monitored volunteers. The one assigned to an internet based program, their weight loss journey was way better than those who were in a group meeting face to face.
3. Develop a weight loss chant
Ever heard of self- fulfilling prophecy? When you focus on the things that are hard to do like walking daily or resisting junk foodstuff, chances are it is hard to stop. Instead, start repeating positive thought to yourself (whether you have faith in it or not). Confess word like ‘I will lose weight’ ‘today I will go for a walk.’ I will resist pastry cart. When you repeat those phrases, they will turn out to be true before too long.
4. Stick to water after breakfast.
You can take orange juice at breakfast. But throughout the day, emphasize on taking water rather than soda or juice. An average American drinks 245 extra calories from soft drinks every day. That’s about 90,000 calories or 25 pounds in a year. Despite so many calories, the research shows that the sugary beverages do not activate the sense of fullness the same way food would do.
5. In every meal eat three fewer bites
You can also treat yourself less or take a reduced amount of juice, and that will prevent you from adding more weight.
6. Spend less one or two hours on television.
A study found out that those students who spend more time watching television the more they ate in general. Form a habit of sacrificing one program and instead go for a walk even if it just 20 minutes only. You will reap incredible benefits of walking. While watching your preferred show, you can get out of the couch and try some exercises.
7. At least once a week wash something comprehensively.
Do some cleaning in your house, whether it is your car, the floor, bathroom tile, shower stall, or a couple of windows. A person with 150 pounds, will burn around four calories for every single minute spent doing the washing. Spend 30 minutes scrubbing, and you can reduce roughly 120 calories.
8. Reach for food when the stomach rumbles
It’s stunning just how frequently we always eat out of habit, nervousness, frustration or boredom so often. Some of us have even forgotten what it feels like to be hungry. If maybe you are yearning for a specific type of food, most likely it is craving and not hunger. If you can eat anything your hand can lay on chances are you’re hungry. Distinguishing these feelings is very important. Then other than eating, find other ways to tame stress, relieve boredom and expressing love. But if you are always hungry, talk to your doctor, you may have a medical reason for that.
9. When hungry, sniff a peppermint, an apple or a banana.
It works although you may perhaps feel silly. A neurological director Alan R Hirsch of Taste and Smell Treatment and Research Foundation experimented this with 3000 volunteers and found that people who sniffed were less hungry and they lost more weight at about 30 pounds each. There is a theory that says that sniffing the foodstuff tricks the mind into thinking you are in reality eating it.
10. Gaze at a blue color.
Color blue acts as a craving suppressant. That’s why you will never come across any fast food restaurants being decorated with color blue. So while you eat dress in blue, let your plate be blue and the tablecloth you are covering your table with be blue. Equally, avoid orange, yellow and red in your eating areas as the study found out that they encourage eating.