How many times a year do you start a new diet? Does it really work? We believe that weight loss doesn’t have to be stressful or complicated. All you have to do is build simple habits to see the weight come off. Here are 8 scientifically proven tips to help you achieve your dream body.
1. If you don’t like exercising, 30 minutes is enough
Good news, couch potatoes! 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.
2. Eat slowly and deliberately
In this fast-paced world, eating quickly has become a bad habit that can be corrected only if you really want to. Ironically enough, eating quickly reduces the feeling of satiety, which leads to overeating. When your brain registers that your stomach is full, you already ate much more than your body needs.
3. Avoid eating in front of your computer or TV
According to the American Journal of Clinical Nutrition, TV food ads, especially junk food ads, increase our appetite and make us overeat. Also, when we eat in front of our computers or TV, we often don’t pay close attention to our food and are not aware of how much we have eaten.
4. Don’t overheat your house
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’re exposed to cold, we shiver: our skeletal muscles contract to generate heat, burning extra calories in the process. We also generate heat even in mildly cold conditions when we’re not shivering. So when the whole house is heated, we no longer have to adjust to different temperatures and we burn less energy.
5. Reading food labels
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, especially women between the ages of 37-50.
6. Eat more yogurt and nuts
According to research conducted at the Harvard School of Public Health, eating yogurt and nuts is more effective in the long run for weight loss than eating fruits and vegetables.
7. Hot peppers and spices
Consuming chilies and other hot peppers also helps to make the pounds fly off, since they accelerate your metabolism. In addition, cayenne pepper reduces appetite and burns calories faster, according to research from Purdue University.
8. Drink water
This keeps your body hydrated, generates satiety, and speeds up your metabolism, all of which helps you lose weight. 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.