Weight loss doesn’t have to be difficult or stressful. All you need to do is build some simple habits and watch the weight come off. Here are ten scientifically proven habits you can adopt to lose weight naturally and achieve your dream body.
How many times year did you start a new diet? How dit it work out?
The biggest problem with many diets and weight loss program is that they force you to make huge changes to your eating and exercise habits almost overnight. This makes them unsustainable in the long run.
Making little changes to your lifestyle allows you to lose weight naturally and makes it a lot easier to form lasting healthy habits that will keep the weight off for good.
Here are some simple, scientifically proven things you can start doing today to lose weight naturally:
1: Drink plenty of water
The first thing you should do if you want to lose weight naturally is to make sure you stay properly hydrated every day.
Start your morning by drinking a glass of water on an empty stomach. Squeeze in half a lemon to turn it into a metabolism boosting detox drink. Also make it a habit to drink a glass of water before every meal.
Not only does this keep your body hydrated, but it also generates satiety and speeds up your metabolism.
A clinical trial presented at a meeting of the American Chemical Society confirmed that drinking two glasses of water before eating helps a person to lose weight and fight obesity.
2: Use peppers and spices
Consuming chilies and other hot peppers also helps to accelerate weight loss. This is because they accelerate your metabolism.
Also, cayenne pepper reduces appetite and causes your body to burn calories faster, according to research from Purdue University.
As an added bonus, many spices have some amazing health boosting properties. So, ditch sauces and salad dressings and make it a habit to flavor your food with herbs and spices.
See also: Top 5 Fat Burning Spices
3: Eat more yogurt and nuts
According to research conducted at the Harvard School of Public Health, eating yogurt and nuts is more effective for weight loss in the long run than eating fruits and vegetables.
Also, Louisiana State University research shows that people to eat nuts every day are 25% less likely to be obese and 21% less likely have a wider waistline.
Nuts are rich and plant protein, dietary fiber, and healthy mono- and polyunsaturated fatty acids,’ explains Carol O’Neil, lead researcher and professor at Louisiana State University.
This makes nuts a satiating food that may help suppress your appetite. They help you eat less and lose weight more effectively.
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4: Start reading food labels
When was the last time you read a food label? The fact is that most people have no idea what they are putting into their mouths.
The Nutrition Facts food labels can be very useful in helping you make healthy choices and lose weight.
A study published in the Journal of Consumer Affairs suggests that people who read food labels on a regular basis are more likely to lose weight.
5: Keep it cool
According to research published in the journal Obesity Reviews, there’s a link between reduced exposure to seasonal cold and increases in obesity in the UK, US, and other developed countries.
When we are exposed to cold, our skeletal muscles contract to generate heat, thereby burning extra calories. We also produce heat even in mildly cold conditions when we’re not shivering.
So when the whole house is heated, our bodies no longer have to adjust to different temperatures. The result is that we burn less energy.
6: Don’t eat in front of your computer or TV
According to the American Journal of Clinical Nutrition, food ads, especially junk food ads, increase our appetite and make us overeat.
Also, when you eat in front of your computer or TV, you don’t pay attention to what you’re eating. This means you are not aware of how much you’ve eaten.
One weird trick is eating in front of a mirror. You may say it’s just ridiculous, but scientific facts assure that eating while looking at yourself in the mirror reduces the amount of food you eat by one-third.
A little less weird is to just pay attention to your food while you are eating. This will automatically make you more mindful of how much you are eating.
7: Eat slowly
In this fast-paced world, fast eating has become a bad habit. Ironically enough, it reduces the feeling of satiety and leads to overeating.
It takes about 20 minutes for your brain to register that your stomach is full. If you are wolfing down your food, you’ve already eaten much more than your body needs by that time.
8: 30 minutes of exercise is enough
A healthy diet plan does help you lose weight. As a matter of fact, 80% of weight loss comes down to diet. However, it’s critical to combine good nutrition with some physical exercise.
Even lower risk activities, such as walking will be beneficial.
Good news! Researchers at the University of Copenhagen, Denmark, have found that exercising for 30 minutes per day helps you lose 25% more weight than going for a full hour.
Even 20 minute exercise sessions can have a huge impact on you fat loss and fitness levels.
See: 20 Minute Body
9: Be more optimistic
We’ve all heard about the importance of positive thinking. Unfortunately, hearing about it and applying it are two totally different things.
The idea is to focus only on good thoughts until they become a habit. When you actually try this you will quickly notice how easily negative thoughts creep in.
The trick is to try and catch negative thoughts as soon as they arise and replace them by positive ones. Jose Silva, the creator of the Silva Mind Control method, called this ‘mental house cleaning’.
This is incredibly difficult in the beginning. However, it gets easier over time. The key is to keep at it.
10: Use blue plates
Okay, this is another weird one… but it’s actually backed by research. One recent study has shown that the color blue decreases appetite.
So, try some changes like decorating your table with a blue tablecloth, blue napkins, blue plates, and glasses. This is also known as psychology of colors.
Believe it or not, some colors actually stimulate your appetite. There’s a reason why big fast food chains use certain color combinations. Blue will do the exact opposite for you and help prevent overeating.
Hopefully you enjoyed these tips. Adopting these simple habits into your life can help you lose weight naturally, without the radical changes forced on you by most diets of weight loss programs.