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Losing weight isn’t all about cutting calories and sweating it out at the gym. These weight-loss tips may help you shed pounds without really trying.
1. Switch your dishes
Many times, we eat with our eyes more than our stomach. If you place a small portion on a large plate, you automatically assume the meal will be less satisfying.
However, by placing food on a smaller plate, the plate looks filled which in turn allows you to feel more satisfied.
A study published in the International Journal of Obesity found that eating food from a plate with a wide colored rim may trick your brain into thinking your meal is about 3 percent larger than it actually is.
2. Repaint your dining room
Good news for those who enjoy channeling their inner interior decorator. Consider painting over or getting rid of everything in your dining room (or your usual eating environment) with red and yellow tones.
These two shades can trigger an increased appetite, as well as an increased speed of eating. If you look at the color of most fast food chains, you will see that this works!
Instead, dining in a blue-colored room will help you feel more relaxed and eat at a slower pace.
3. Dim the lights
Research has shown individuals tend to eat slower in dimly lit rooms than in brightly lit ones.
The study volunteers who ate lunch in the “fine dining atmosphere” consumed about 6 percent less food than those in the “louder” room.
And while those in the quieter environment were less likely to ask for seconds, those who did took in 14 percent fewer calories than the participants in the other group.
4. Dine with your healthiest friends
Like the saying goes, you are the company you keep. Sociologists from the University of Texas at Austin found that social relationships have a direct affect on our health.
In fact, a friend, partner or loved one’s health behaviors, such as eating habits (along with exercise routine and willingness to adhere to medical regimes), can rub off on us.
Similar research published in the journal Science suggests that surrounding yourself with those of a similar weight, body mass, fitness level and diet preferences can encourage the healthier lifestyle behaviors.
5. Grab a pen
Researchers from the Fred Hutchinson Cancer Research Center discovered that women who kept food journals were more likely to lose weight, regardless of the type of diet (i.e. low fat or low carb) they were following.
Their results indicated that the participants (overweight and obese postmenopausal women) who recorded everything they consumed—which included beverages, portion size, and details of how each dish was prepared—lost about six pounds more than the ladies who didn’t log their eating habits.
6. Set a strict bedtime
Hitting the hay consistently can help move the scale in the right direction. Too little sleep can lead to fatigue and increased carbohydrate cravings.
In addition, when you’re exhausted, it can impact your motivation to exercise, prepare healthy meals, or even food shop.
7. Give mindful eating a shot
According to researchers from University of California San Francisco, practicing mindful eating and stress reduction techniques can prevent weight gain without dieting.
The study authors instructed 47 female volunteers—all of whom were labeled as chronically stressed and either overweight or obese—to take part in nine weekly sessions that taught strategies for stress relief and becoming more aware of their body’s signals, such as hunger, thirst, or fullness.
The women who experienced the greatest reduction in stress were more likely to have lost the most deep abdominal fat—the type of fat linked to a higher risk of developing heart disease and diabetes.
8. Stop serving family-style
One study in the journal Appetite found that moving a bowl of candy onto workers’ desks instead of six feet away triggered them to reach for 48 percent more—even though they thought they’d cut down their grazing.
The same rule applies to your dinner table: When there’s a heaping basket of bread or big casserole dish in front of you, it’s tempting to reach for seconds.
By leaving heavy foods on the stove or counter, the effort it takes to get more deters you from overeating. Make psychology work for you by leaving the veggies on the table.
9. Get your partner onboard
Teamwork can be the key to weight-loss success, according to a study in Health Communication. Participants whose partners were actively trying to shed pounds with them were better at sticking to their healthy plans than those whose partners weren’t in on their goals.
When you and your partner are in it together, you can help each other—maybe you’re into kale salads, while he loves taking you to the gym—and any feedback is interpreted as encouragement, not guilt-tripping.
10. Find a new stress reliever
You might want to add a “mood” column to your food diary. One report found that only 10 percent of people consider mindset a barrier to weight-loss success, yet emotional eating is one of the biggest triggers for overeating.
Pay attention to your mood when you’re reaching for a snack, suggests neuropsychologist Diane Robinson, PhD, program director of integrative medicine at Orlando Health.
If you’re using food as a coping mechanism instead of to quash hunger, find a different outlet, like going for a walk or sipping some herbal tea.
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.