Weight Loss Rules That Work: Additional Tricks

Today, virtually everyone knows that effective and safe weight loss does not involve the use of exhausting diets, but rather a rational diet and a healthy lifestyle. We’ve already written about calories, the “right” foods, and the frequency and timing of their consumption. Today, we’re going to talk about additional tricks that help as much as food. These tips will make the process of losing weight easier and simpler.

#1 Get smaller plates and cups

Using smaller dishes psychologically helps you eat less and therefore get fewer calories on a daily basis.

However, quite often overweight people finish their meals, snacking in a hurry, so setting a rule to eat only at the table, from certain plates, will be a useful tip.

#2 Eat carefully

The habit of watching TV, reading a book, or “hanging out” on social media while eating has a negative impact on nutrition. You don’t eat, you don’t taste, you don’t enjoy, you don’t get pleasure from food! Fast mechanical eating of food is a problem, you need to learn mindful eating, mindfulness eating, to be in the moment here and now. By being present during meals, you can extend the time, chew your food better, which will affect the quality of digestion, and not miss the signal from your brain that you are full.

#3 Physical activity

It is not only food that can help you lose weight, but also moderate exercise can help you achieve good results in terms of weight loss and overall health. To lose weight, you need to do what is known as aerobic exercise or cardio for 30-60 minutes.

#4 Food, physical activity, and well-being diary

A diary is useful not only for monitoring the number of calories consumed and physical activity. A diary is indispensable for self-discovery and self-analysis. With the help of a diary, you can understand the situations and emotions that provoke stressful eating and uncontrollable bouts of intense hunger.

It is important to set realistic goals and recognize your successes. After all, the overall goal is not only to lose weight but to acquire healthy lifestyle habits.

#5 Practice positive thinking

When dieting, especially when our expectations are excessive, we can find ourselves in a situation of dissatisfaction with ourselves and our achievements.

We need to appreciate our smallest successes and practice positive thinking. The problem of excessive food consumption and overeating is complex. The help of a qualified psychotherapist will often be appropriate.

#6 List of things that motivate you to lose weight

Even while preparing for the path of weight normalization, take the time to write a list of things that motivate you to lose weight and create a strong desire to succeed. For example, the desire to look good, be more active, have better immunity, not get sick, and feel good. Write down a list of motivations and post them in a prominent place, for example, on the refrigerator.

#7 Sleep well

Quality sleep is a guarantee not only of well-being but also of the absence of excessive appetite. Studies show that poor sleep is accompanied by higher calorie intake.

You should go to bed at 10-11 pm, and sleep should last 8-9 hours. The room should be well-ventilated, dark, and quiet. The bed should be comfortable for your back.

Your path to a perfect figure should not be a quick run, but rather a long marathon.

The changes that need to happen need to become your habits, your second nature. By making a choice in favor of proper nutrition and a healthy lifestyle, you will not only achieve weight loss but also change your life for the better, and be healthier and more cheerful. Good luck on your journey to health!

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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