15 tips to lose weight permanently
1. Spend time eating
Who eats fast, gets fat. Why is that? Various studies have shown in recent years that slow food leads to better digestion and saves calories. If you take your time eating, the saturating hormones in the blood rise. And that in turn means that you generally eat less. In addition, meals are easily digested and the nutrients contained are better utilized. Slow food is worthwhile in many ways.
2. Consume small bites
An Arizona State University research team recently investigated the satiety of 300 students. The subjects were given a bagel for consumption. Half of the participants ate their bagels as a whole, the other half in pieces. The conclusion: If the bagel was consumed in small portions, the subjects ate less, and also the desire for the subsequent lunch was not as strong as that of the comparison group. According to the study, 28 percent fewer calories were taken by appetizers.
3. Count bites
According to a study by Brigham Young University, people who pay attention to their bites lose around two kilos of weight a month. Those who chew more automatically reduce food intake by twenty to thirty percent. All in all, that means: We should be a little sensitized to what and, above all, how much we eat.
4. Use chopsticks
If you've never figured out how to handle chopsticks, now is the time to learn it. They require more skill than eating with a fork and knife - and thus slow down food intake. Which brings us back to Tip 1. Especially pasta and rice dishes, from which you can not get enough, are ideal for eating with chopsticks. But also fish, salad and vegetables can be eaten with it.
5. Set kitchen times
A tip that may sound drastic but very effective: set limits on when to go to the kitchen and eat - and focus on your goals. For example, you could say that you do not go to the kitchen after 8pm so you are not tempted to eat at night. It also makes sense to brush your teeth immediately after eating. So you mentally refrain from reaching for something sweet.
6. Put the end off the table
Are you invited to a dinner party or a birthday brunch? Then you better take the place at the end of the table. Because there are certainly not the main courses, bread bowls and appetizers placed. An edge spot makes it much harder to keep up - and that will certainly benefit your weight loss plans.
7. It's enough to try it out
The hunger center in the brain is connected to the nose center smelling center. As soon as you smell certain odors and flavors, a sense of satiety is already triggered in the brain. So if the right nerve impulses are hit in the brain, hunger can be stopped. For example, vanilla and cocoa oils are particularly suitable - they stimulate endorphin and seretonin production. Feelings of happiness without chocolate and co.
8. To reach for water
Instead of drinking soft drinks or nectar, you should better reach for water. To make it a little more appealing, you can enhance it with cucumber, lemon, basil and mint - and put it in the refrigerator. Looks delicious and tastes much better than pure water thanks to its aromas. A special form of this is Slimming Water, which can help you lose three kilos in three days.
9. Attention to short trips
Short city trips can make it hard to eat healthily. But quick snacks in between and sumptuous dinners do not have to be - with a bit of planning. Ensures a balanced breakfast in the morning, in between there are fruits instead of chocolate bars. Do not leave out any food, so that in the evening not big cravings come. In the restaurant applies: Attacks best to the healthy dishes. And ask yourself: Does it really have to be the extra portion of Parmesan? Or: Can not I omit the dessert?
10. Eat from red plates
Can the plate color really influence the eating behavior? A question that needs to be answered 'yes' when it comes to Oxford University scientists. They discovered some years ago that red plates are useful as a weight loss aid. Accordingly, their subjects ate the least of this tableware. The color generally seems to have a major impact on our eating habits: Supposedly cocoa tastes best from orange cups.
11. Spice up food
With fat the food tastes twice as good, because fat is a bearer of taste. If you want to lose weight, you have to do without fat as far as possible. The taste is compensated with the right spice mixture.The best part: strong aromas trigger satisfaction faster and slow down the appetite. Basically, all meals can get more spice - just try what tastes best. But beware! Salt brings flavor, no flavor. It does not slow down the appetite, it intensifies the thirst for calorie-containing drinks.
12. Forgo sweets
Do without sweets? That's easier said than done. However, if you want to lose weight sustainably, you should do without chocolate, gummy bears and Co. - or only enjoy it to a moderate extent. Incidentally, the same applies to alcohol, because it slows down the burning of fat. Alternatively, you can chew a bubblegum in between, which dampens the appetite. Another plus: The sugar substitute xylitol works against tooth decay.
13. Start with a soup
Are you one of the people who like to eat a low-calorie soup in front of the main course? Then you instinctively do everything right, because you consume about twenty percent less calories than people who go directly to the main course. At least that's the conclusion of a Penn State University study in Pennsylvania. The reason is simple: soup is mostly water, which fills you up faster.
14. Use smaller wine glasses
Wine is a guarantee for extra calories - and how fast is a bottle emptied with your best friend, especially with jumbo glasses. Researchers at Cornell University in New York found in an investigation that people who prefer large glasses drink about twelve percent more wine. Whole 24 percent more are drunk by the people who also hold their wine glass in their hands. Meaning: If you want to save calories, drink wine from a small glass and put it on the table.
15. Fall back on Sattmacher
A long-lasting satiety has the advantage that you feel no cravings between meals. For breakfast, for example, muesli made from oatmeal, nuts and fresh fruit instead of cereal or toast. At lunchtime potatoes, wholemeal pasta, eggs and legumes are ideal. If you still need a small snack, you should go for oranges, apples and grapes.
