Do you feel like you’ve tried everything to lose weight?
Let’s face it, most of the time we eat not because we’re hungry, Instead, we turn to food in order to increase our sense of comfort. Stress, climate, the time of day all of this affects how much we eat.
It may seem like every diet is a sham and it’s hopeless, and while many diets are ineffective and counterproductive, there are fast and safe ways to unload some of that extra baggage.
So is there an easy way of making our psyche help us to lose those pounds. If you are struggling with weight loss, here are fast ways you may be able to reach your goal.
You don’t have to count calories for your breakfast anymore. Here are effective tips to lose weight.
#1 Don’t be afraid of relapses
Most of us will find this situation familiar. You’re one week into your cabbage and water diet And it looks like the hardest part is already behind you.
Then one night something comes over you and you find yourself near the fridge chewing on a chicken drumstick and reaching for a chocolate bar.
At times like this keep calm and refrain from putting out the bitter taste of failure with even more unhealthy food. Just let go of that drumstick pick up a cabbage leaf and take a bite.
#2 Observe the rule of two
Try to make sure that your plate always contains two types of food. Meat and side dish, side dish and salad, fish and vegetables. This simple arrangement will accustom you to a more sensible way of eating.
#3 Getting a second helping
Change your dining locations. Pick up your plate and utensils, nothing else, and go to the living room or study. Alternatively, you can have your meal on the balcony terrace or out in the garden.
This way even if you want a second helping there’s a chance that your hunger will subside before you reach the kitchen.
#4 Leave evidence of your crimes
People who are ready to get rid of the evidence of their overactive appetite tend to eat more than those who leave it in plain sight until the end of the meal preferring to be guided by their feeding of fullness.
#5 Bottomless plate Phenomenon
According to research people tend to keep eating until their plate is empty not until they feel full.
The only way to solve this problem is to use a smaller place and eat mindfully.
Keep watch over your sense of hunger and try to ignore how much food remains on the table.
Alone we eat 30% less than in the presence of another person as for those situations when we share our dinner with three or four friends.
Such get-togethers make you consume two times more food than when you’re on your own. In conclusion, try to eat your main meals alone.
Limit yourself to snacks and drinks when you have dinner with your friends or family.
#7 Keep to the shopping list
When figuring out which products you’ll need for the coming week do with experienced chefs do make a complete list of necessary foodstuffs.
Meat, Cereals vegetables and so on. Before going to the supermarket check the list in the only 5 products you are short of.
#8 Say no to Yummies
Find the darkest most hard-to-reach place in your house, and stash all your yummy snacks there or at the very least relocate them to the remotest corner of the fridge.
You might say why not just refrain from buying these sources of temptation in the first place as wanting points out, that’s easier said than done.
Making your home a junk food free zone will cause you to eat more of your friends, in cafes or at work. The right solution is to keep buying those things but eat sensibly.
#9 Chew everything thoroughly
Studies show the chewing each mouthful of food at least 32 times helps to saturate better our taste receptors which significantly reduces the appetite and gives a faster feeling of fullness.
#10 Don’t save calories in the morning
Those who have excess weight admitted skipping the first meal of the day in hopes of becoming slimmer.
#11 Eat your food in portions
People who prefer to sit with their backs to cafe pastry shells or sweet stands tend to find it easier to maintain a slim figure.
You can follow this tactic at home by serving your meals and portions using plates only as for bowls or frying pans.
They should stay in the kitchen and never appear at the table. You see less you eat less. It’s as simple as that.
#12 Be calm and consistent
Don’t rush to try out all the tips at once.
The best solution would be to implement one new piece of advice each week. Gradually in small steps, you’ll obtain a new way of life and acquire a slim and beautiful body.
#13 Cut Down on Salt
Feel like you’re nothing but a bloated mess?
One of your issues could be heavy salt intake. While I understand the love of salt, it’s a big problem child when it comes to water retention.
Ever eat bacon and just feel like a balloon for the rest of the day?
That’s the salt content at work! Reducing your salt intake can help you not only reduce bloat and water weight but also make it easier to get leaner and more toned muscles.
#14 Goodbye Soda
It’s sugary, it’s sweet, and it’s addicting, but soda is one of the leading causes of obesity.
It’s so easy to drink a lot of it and the problem is, with each can of regular soda, you’re taking in a lot of calories, and consuming more sugar than you should in an entire day.
According to FitDay.com, drinking two cans or glasses of soda per day can add up to an additional 35 lbs (15.8 kg) of fat per year.
Sure, that’s a crude estimate, but you get the point.
You could switch to a zero-calorie, no sugar added soda pop, but that leads to a host of other issues that could fill their own Top So try drinking ice cold water instead!
#15 The Thermic Effect
When you eat, your body requires energy to digest that food.
Rather than try to partake in the madness of counting calories, you could shift your diet to include more foods that require more energy to digest, therefore reducing the number of calories absorbed with the meal.
These foods are said to have what’s called a high “thermic effect,” or the use of energy to process food. Foods with the highest thermic effect are lean proteins like chicken breast, game meats, fish, and egg whites.
#16 Contrast Shower
Oh yeah, seriously, kicking off your quick weight loss could be as easy as keeping clean! After your shower, remain under the water but keep fluctuating the temperature of it.
Start with the water at about 104° F (40° C) and remain under it for about four minutes.
Then turn it to a much cooler 73° F (22° C) and stay there for another 40 seconds, just enough to cool your body off.
Repeat this process four times to help stimulate circulation and even increase your metabolism to kick off your loss of poundage.
#17 Get Enough Sleep
Of course, we know lack of sleep in today’s fast-paced world but when you get the right amount of sleep, your body cooperates with you.
Sleeping an average of seven to eight hours a night helps balance your leptin protein and ghrelin hormone levels, which are responsible for suppressing and increasing appetite, respectively.
Lack of or too much sleep can lead to lower levels of leptin and increased levels of ghrelin, meaning you’re likely to eat more.
#18 Eat Natural Appetite Suppressants
When it comes to weight gain, in many instances, it’s your appetite that does you in.
Maybe yours is a little bigger than it should be, but don’t let that deter you from your weight loss progress. By eating natural appetite suppressants, you can combat your body’s desire for food.
Foods like grapefruit, eggs, nuts, potatoes, dark chocolate, apples, and oatmeal are just a sampling of the options out there that can keep you satiated for longer periods of time.
#19 Massage Those Limbs
Can you break down your fat, improve blood circulation, and regulate your digestive system in a relaxing process?
You bet you can! Several methods of massaging – including cupping, water, honey, and pinching – have been known to benefit weight loss and promote the breakdown of fat.
If you can’t afford a salon massage, simply lie on your back and rub your naval clockwise with a warm hand. Rub in a circle for about two minutes, increasing the size of the circle over time.
#20 Go to a Sauna
Not only will some of the things you see inspire you to get on the weight-loss train, spending time in a sauna can start the process of shedding a few pounds.
As your body heats up, it starts to work harder, pumping out sweat and increasing your circulation.
As you sweat, you also reduce the amount of salt in your body, which decreases your bloat and water weight.
A regular sauna schedule can help kick-start weight loss, just be sure to drink a lot of water to stay hydrated.
#21 Start a Simple Exercise Routine
I’m sorry, but you knew it was coming! I didn’t say these were “easy” ways to lose weight – just effective and efficient.
Exercising is often key to steady and effective weight loss, so consider adding a simple routine to your day. Planks, push-ups, lunges, and squats are a good start at getting your body in shape fast.
You can even jumble them all into a 4-minute plan that includes 60 seconds of squats, 30 seconds of push-ups, 30 seconds of mountain climbers, 60 seconds of lunges, and 45 seconds of jumps.
#22 Long-Breathing Exercise
Discovered by actor Miki Ryosuke, this unique weight loss method allegedly helped him lose just over 28 lbs (13 kg) in mere weeks.
The two-minute breathing exercise is simple and requires nothing more than a supply of oxygen… which… should be everywhere.
Simply stand with one leg in front of the other and your weight transferred to your rear foot. For three seconds, inhale slowly, lifting your arms over your head as you do so.
Then, exhale forcefully for seven seconds, but be sure to strain your muscles as you do so. And that’s it. You’re using oxygen to break down fat cells, something actually supported by medical professionals.
#23 Find healthy foods that you actually love eating
It’s not realistic to have a salad for every single meal for the rest of your life. It’s just unattainable.
Go out there and go on a food tour, find the healthy foods that you just freakin’ love eating and create a list.
So throughout the years, I’ve learned that I love broccoli, green beans, mushrooms, tofu, I can eat so much of that and never get sick of it.
Don’t force yourself to eat that dry kale salad if you don’t like dry kale. And I don’t go out of my way to eat healthy foods that I don’t like.
For example, I don’t like cucumbers, I don’t like tomatoes, and I don’t force myself to eat it just because it’s healthy. I just avoid them and eat other healthy foods and it’s really worked out well for me to go out there, create a list, and stick to it.
#24 Have no distractions while you’re eating
I know it’s like second nature at this point to get your hot pile of food, turn on the TV or laptop and just tune out and eat.
Your brain takes around 20 minutes to realize that it’s full and when you’re not paying attention to your body, you don’t know when that time comes.
If you want to lose weight, it’s easier to know what your body is saying to you when everything is off.
Try and stop eating right when you get to the sweet spot and that is the spot where you’re not hungry anymore but you’re not like, completely full.
#25 Have smaller plates and bowls
So if you look at our shelves you’ll notice that we have two sizes.
When you have a bigger plate you tend to want to over-portion yourself. You want to cram and fill the plate so with the smaller plate, you can still cram all the food in but it’s actually the perfect portion.
#26 Get a water bottle
I feel like drinking water is one of the most common diet tips but it’s so true. When you are hydrated, you’re not really that hungry.
Whenever you have a craving, chances are you’re just dehydrated or you’re bored and so whenever when you have like, a hankering for some chips or like any sort of snack or something, you may eat something unhealthy.
#27 Never skip any meals especially breakfast
Always have breakfast.
There’s a reason why it’s called the most important meal of the day.
It’s because it kicks off your metabolism. And I’ve noticed that when I skip my breakfast, by the next meal, I am so hungry I end up making really stupid food decisions so I’ll just end up overeating or I’ll order something like, really gnarly like nachos or something.
It’s easier to make mindful food choices when your body is not starving.
#28 Stop eating at restaurants all the time
When you go to restaurants, even if you order a healthy dish, you don’t actually know what the restaurants put into it.
Sure, there’s a list of ingredients but you don’t know how much butter they put, you don’t know how much oil they put or msg, the restaurant’s objective is to make the food taste as good as possible and keep you coming back and it’s a business so it makes sense so that’s why it’s just easier to just cook your own meal.
You know exactly what you put in it and I know it’s easy to say like, “oh, I’m not a good cook, I can’t cook” but you just need to cook three recipes.
Learn how to make three healthy recipes and then you can build from there. It’s impossible to just completely avoid restaurants for the rest of your life, it’s not gonna happen, so try to have a balance.
#29 Reduce your alcohol intake
When I was at my heaviest, I was probably drinking 2 or 3 times a week and it definitely showed.
There’s a lot of empty calories in alcohol and the problem with me as I would always have drunchies.
Try to drink only drink once a week.
#30 Don’t skip meals, especially breakfast
When you starve yourself, your body and brain create intense urges to eat high-calorie foods as opposed to healthy options.
Breakfast specifically helps to keep blood sugar and hormone levels regular and gives your metabolism a boost to burn more calories throughout the day.
Adding more protein and low-fat dairy to your diet helps as well. Protein induces a large release of the chemical PYY, which goes to the brain and suppresses hunger signals.
Simply adding 10% more protein to your food can keep you full much longer.
Low-fat dairy, on the other hand, contains calcium which binds to other fats you’ve eaten and creates a soup-like substance that can’t be absorbed. Instead, your body excretes this soup and with it more of the fat you’ve consumed.
#31 Drink Soup
When you drink a glass of water with your meal, the fluid is easily absorbed before your food is digested which quickly brings down the stomach size making you feel hungry.
Take that same meal and puree it in a blender and the fluids have a much harder time being absorbed quickly this means your stomach stays expanded, making you feel full for longer.
#32 Count your calories
Studies show that people who actively document their food intake by using a journal have drastic improvements over those who don’t.
Furthermore, knowing a coffee has 10 calories but a cappuccino has 100, gives you the opportunity to structure your diet to eat more while taking fewer calories.
And while it may seem trivial, reducing your plate size can drastically change your food intake.
Studies show that a simple change from 12 to 10 inches can reduce the amount of food you eat by up to 22%. Our bodies have a hard time turning down food in front of us even when we’re full.
So the less food on your plate the better.
#33 Sleep and stress play a large factor in how much we eat
Both sleep deprivation and stress levels increase appetite, making it harder to keep off the pounds.
#34 Drink lemon juice
Drinking three tablespoons of freshly squeezed lemon juice reduces fluctuations in your daily blood sugar levels by 10%.
And these sugar spikes are what lead to fat gain.
I personally don’t drink pure lemon juice ’cause it’s so sour, but if you fill a container in the ratio of two liters water, juice of one lemon, one cucumber, and ten mint leaves, you’ll get the right amount of lemon in just two cups.
This healthy water mix will not only help with weight loss, but it will detox your body and clear your skin as well. Or if you’re super lazy, just mix the amount of lemon juice into your daily drinking water.
#35 Drink cold water
Did you know that drinking two cups of cold water on an empty stomach can boost your metabolism by up to 30%?
This is actually crazy if you think about it; burning an extra 30% is like 300 calories, which is like another small meal.
Drinking water before each meal also fills your stomach up so you don’t overeat. Studies have shown that if you do this before every meal for 12 weeks, you’ll lose 4.5 pounds or 2 kilos more than if you just eat normally.
Studies have shown that lack of sleep is bad for your body’s metabolism and that getting seven to eight hours a day of sleep boosts your metabolism and lowers stress hormone levels, which also causes weight gain.
So now you can sleep in and not even have to feel bad for it.
#37 Don’t give up on fats
Not all fats are bad.
There’s evidence that eating monounsaturated fats in the morning helps your blood sugar levels… well… stay leveled.
One suggestion by Tim Ferris is to have four Brazil nuts and one tablespoon of almond butter in the morning. This will regulate your blood sugars for the rest of the day, and it’s pretty good.
#38 Turn down your thermostat by a few degrees
This is perfect for lazy people who like reaping the rewards without moving a single muscle.
Science has shown that your body burns slightly more calories in the cold than in warm temperatures.
Obviously, don’t turn down your temperature so much that you’re shivering, but a few degrees probably won’t be too noticeable.
But actually shivering burns a lot of calories but very uncomfortable and I really don’t recommend it.
#39 Instead of PJs and stuff, wear your gym clothes around the house
Seriously, this actually works, because whenever you wear functional fitness apparel, you will feel more active and healthy.
I know it’s totally psychological, but when you tend to move around more even at home and occasionally get motivated enough to actually go to the gym.
If you’re going to exercise, the best time is at the beginning of the week, like a Monday, because you can set a psychological pattern for the rest of the week.
#40 Wear a pedometer
Research has shown that people who wear these are more likely to reach their step goals than those who don’t, even when they aren’t specifically trying to lose weight.
I personally think this is awesome because you don’t actually need to commit to any exercise.
You just need to wear it and then let your subconscious do the work for you.
#41 Try eating your food even slower
Chewing more and slowing down your eating will give your body time to realize when it’s full, so you don’t overeat.
Studies have shown that you can consume up to 10% fewer calories just by doing this.
I’m sure you all know the feeling when you’re starving and you eat super quickly and then you realize you’ve eaten way too much and regret it for the rest of the night and puts you in a food coma and then you can’t move.
When you eat more often and in smaller portions, this causes less blood glucose spikes which in return causes less fat gain. It’s great because it gives you an excuse to eat, like, six meals a day and not feel bad. Just make them smaller than normal.
#42 Do a low-intensity workout
Studies have shown that exercising for hours at a low intensity is much less effective than a short 15-minute high-intensity workout.
Some high-intensity activities include jumping jacks, squats, lunges, and skipping. Find a hobby that keeps you in shape then you’ll never have to exercise again.
#43 Eating spicy food
Eating spicy food has been shown to increase your metabolism. You can use chilis from the supermarket or some cayenne pepper.
#44 Drink green tea
Drinking a cup of green tea before bed increases your metabolism so you can burn more calories while sleeping.
#45 Eat peanut butter
Another thing you can eat before you sleep is a spoonful of peanut butter.
I honestly didn’t think this hack was accurate, but there is some nutritional evidence that a small amount of peanut butter before bed actually helps keep your metabolism up during sleep.
#46 Wear form-fitting clothing while you eat
This hack is great to help with portion control, because if you start eating too much you’ll get a physical reminder that you should probably stop because of the constricting, so the most dangerous time to eat is actually at home when you’re in your PJs and loose clothing.
#47 Never shop on an empty stomach
You’ll have less self-control when you’re hungry, so eat something before you go grocery shopping, even if it’s, like, a fruit or a small snack, that way you are less likely to buy things like junk food and sweets and you also save money. Win!
#48 Pamper yourself
Chronic stress can be a major cause of weight gain, so it’s in your best interests to relax a little.
Try a hot bath with Epsom salts, ten drops of lavender oil, and half a cup of baking soda.
It’s super relaxing, draws out toxins, and lowers stress-related hormones, and balances your pH.
#49 Eat healthy things first
When eating a meal, eat the healthiest thing first. If you can’t finish your meal and it’s too much, it’s better to have eaten your healthy calories than the unhealthy ones.
#50 Control your temptation
Limit sources of temptation, especially at night.
When you’re scrolling down Facebook or Instagram, and then you see those food posts, and next minute you’re, like, drooling on the screen, and you don’t even know how you got there, and if that means you have to block food accounts or not go on social media at night.
That might be a sacrifice you need to make for your waistline.
#51 When buying a meal ask for your dressings and sauces on the side
Dressings can often be the most unhealthy part of the meal, so this way you only eat what you need
#52 Substitute your food
Simple food substitutions can help you cut calories and fat while satisfying your cravings.
One example is that cauliflower dipped in BBQ sauce apparently tastes like chicken nuggets, and I tried this, and it doesn’t taste like chicken nuggets, but it’s pretty good.
#53 Eat more vegetables
Try sneaking in some more vegetables into your meals.
Obviously, you won’t need to do this if you’re vegetarian already, but for things like stews or stir-fries, a little bit of extra vegetable won’t even be noticeable, it’s super tasty and so much better for you and generally, vegetables have fewer calories than the same amount of meat.
#54 Eat when you wake up
This will kickstart your metabolism. If you wait an hour or two before eating then that’s time wasted that you could be burning calories doing absolutely nothing.
#55 Be active
Standing up for three hours a day can burn up to 150 calories compared to sitting, and I know this is not super lazy, but think about all the other things you have to do to burn the computer a lot, consider a standing desk, and if you can’t do that find some excuses to stand up, like, take more drink breaks or bathroom breaks.
#56 If you’re hungry, ask yourself if you want an apple
If the answer is no, you’re probably just bored, so go do something entertaining instead.
#57 Eat with your non-dominant hand
This works because most of the food decisions we make happen automatically, especially when we’re watching something.
Research has shown that simply by eating with your non-dominant hand you can break up your habit enough that you become more aware of your eating decisions, allowing you to stop sooner.
#58 Try watching some funny videos as well
Scientists have found that laughing intensely for an hour can burn as many as a hundred calories, and in particular helps build up your abdominal muscles.
#59 Watch scary movies
Watching a scary movie can help you lose weight, but the scarier it is the more calories you burn. Studies have shown that one view of The Shining can burn a 30-minute walk.
#60 Avoid fast foods
There’s nothing wrong with having an occasional burger and fries, but avoid having those types of foods every day. Make them a treat that you only have every now and then.
#61 Avoid mindful snacks
If you get hungry in the afternoon, keep your snacks healthy by avoiding candy, cookies, and other tempting sweets.
Also, pay attention to other reasons you may eat, like being bored, tired, or feeling blue. Emotional eating only makes things worse and doesn’t make your problems go away.
#62 Drink water before meals
Drink 17 ounces of water 30 minutes before your meal and you will naturally consume 44 % fewer calories than those who don’t.
Just a little side note water is also very hydrating for your skin it can fight breakouts by decreasing the concentration of oil on your skin. I
#63 Use sugar-free gums
It will lower your desire for sweets and salty snacks and decreased hunger between meals.
#64 Avoid late-night snacks
Avoid late-night snacking. Studies have shown that when you eat at night the body is more prone to storing those calories as fat.
#65 Eat protein-rich food
Stocking up on protein will prevent late-night cravings and obsessive dieting thoughts by 60%. You will feel full which makes you naturally consume 441 calories less per day.
#66 Distract yourself
When you don’t need to eat watch TV or read a book or magazine anything that will distract you. This tip was inspired by the marshmallow experiment at Stanford University.
#67 Avoid the word diet
Turn healthy eating into a permanent lifestyle and you will find yourself happier and more energetic.
You are in full control of how you live your life and when you choose to eat something.
#68 Cut down on sugars
Sugar is one of the main enemies of weight gain. Have control over your sugar intake and you will see results within a few days.
Now although eating less will always help you to lose weight, it is not the best way. Aim to eat healthy food. When you will eat healthy food your body and mind will feel much better.
DISCLAIMER The information provided on this website is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.