Expert tips.TAKE VITAMINS
Studies have shown that people, who take multivitamin complexes, are less likely to gain excess weight.
Scientists suggest that the lack of vitamins in the diet leads to increased appetite in the search for missing nutrients.
CHOOSE THE RIGHT PLACE AT THE TABLE.
If you are invited for a birthday party, lunch or dinner with colleagues, try to sit closer to the end of the table. If you choose a place in the center, then bread, chips, nuts and other snacks, which are usually placed in the middle, will be right at hand and it will be more difficult to resist the temptation.
READ THE MAIL.
Sign up for a free newsletter about a healthy lifestyle. It is noticed that people, who read this kind of notes at least once a week, eventually move to a healthy diet and begin to exercise.
SLEEP IN TOTAL DARKNESS.
People, who sleep in pitch darkness, are less prone to overeating, than those who sleep in bright or even muted light. Experiments on laboratory mice showed that animals that were forced to sleep under light, ate a lot and randomly, compared to those, who rested in the dark.
FORGET ABOUT GUILT.
After the next gluttony session, you really want to have a couple of days of strict diet. You should not be doing that. A strict diet is a stress for the body, and it will keep eating up stress again and again. Give up unbalanced weight loss diets in favor of a systemic healthy nutrition.
WATCH TV LESS.
CHOOSE THE RIGHT SIDE DISHES AND SNACKS.
The less the product was preliminary processed, the more energy your body will spend on splitting and digesting it.
LIMIT PORTIONS BY THE SIZE OF PLATES.
Those, who chose large plates, and used small spoons to fill them in, were eating by 30 percent more, than those, who chose small plates and small spoons. People, who used large spoons and large plates, ate as much as 57 percent more at a time.
ADD SPICE TO YOUR DISHES.
Scientists of the public research university in the city of West Lafayette, Indiana, have proved that cayenne pepper, if added to soups and second courses in a ground form, improves metabolism and reduces appetite.
EAT BREAD IN THE AFTERNOON.
It turns out that it is important not just to limit the intake of carbohydrates, but to consume them at the right time. In 2011, a study was conducted in Israel, during which two groups of volunteers took a special diet. Their diet consisted by 20 % of proteins, by 30% – of fats, and 50% – of carbohydrates. One group ate carbohydrates in the morning and during the day, while the other group – only in the afternoon.
GO IN FOR SPORTS.
Experience shows that it is not enough to go in for sports to lose weight. It is necessary to reduce the caloric content of the daily diet. But when you lose a few pounds, keep exercising. A reasonable combination of cardio and strength loads during the week will maintain a high level of metabolism.
And remember: your muscles also need energy to recover, which means that calories are burned both during and after trainings.
SLEEP IN A COOL PLACE.
This improves not only sleep, but also your metabolism. In a cool environment, your body begins to spend energy to keep warm. Burn calories while sleeping!
DO NOT DENY YOURSELF A GLASS OF WINE.
Many years of research, conducted under the auspices of the Brigham Women’s Hospital in Boston, have shown that women, who drink one or two glasses of wine a day, are less likely to gain weight than those, who drink more alcohol or do not drink it at all.
It was also found that women burn more calories after drinking alcohol, than men.
REFUSE THE SWEETENERS.
During the experiments that were performed with rats in laboratory conditions, it was found that those animals that were supplemented with the non-calorie saccharin, were gaining a much higher weight, than those fed with normal sugar.
COMPENSATE THE ADMINISTRATION OF ANTIHISTAMINES WITH DIET OR FITNESS.
Many allergy sufferers, who regularly take antihistamines, complain not only about seasonal rhinitis and itching in the eyes, but also about overweight. As a rule, people, who constantly use anti-allergy pills, weigh an average of five kilograms more, than those of their fellow sufferers, who do not take the pills.
This may be explained by the fact that H1-antihistamines (Claritin, Allegra) block the histamine receptors of the immune system, and this violates the algorithm for the breakdown of fats. Special injections or corticosteroids (hormonal drugs) can be used as alternatives to pills. If antihistamines help you better, compensate for their intake with diet or exercising.