10 simple habits to lose weight naturally .
How many times a year do you start a new diet ?
Does it really work ?
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 10 scientifically proven tips on how to achieve your dream body in almost no time .
Number 10 use blue plates .
One recent study has shown that the color blue decreases appetite .
So try some changes like decorating your table with a blue table cloth , blue napkins , blue plates and glasses .
This trick is called psychology of colors and some colors actually stimulate your appetite .
Blue will do the opposite for you .
Number nine , be more optimistic .
Every positive thought matters .
The idea is to focus only on good thoughts and repeat your goals as if they were your mantra .
For example , I lost half a pound .
That's just great slowly but surely I can eat only the portion I took .
I can say no to dessert .
Such optimistic phrases will help you achieve your goals very fast .
Number 8 , 30 minutes of exercise is enough .
A healthy diet plan does help you lose weight , but it's critical to combine good nutrition with some physical exercise .
Even low 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 .
Number seven , eat slowly and eat alone in this fast paced world .
Fast eating has become a bad habit .
Ironically enough , it reduces the feeling of safety and leads to overeating .
When your brain registers that your stomach is full , you've already eaten much more than your body needs .
When you're eating out , always choose the smallest portion .
Take your time to read the menu .
Even if it's a place where they sell hamburgers and other unhealthy food .
Choose the smallest portion , mini burger , Junior , popcorn , personal pizza or light salad .
According to recent studies , people who don't order their main dish tend to eat everything on the table .
Even if they're already full .
Number six , avoid eating 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 we eat in front of our computers or TV , we don't pay attention to our food .
Therefore , we are not aware of how much we've eaten .
Instead , you can try 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 to one third .
Also , did you know that eating alone is better than eating with a group of friends ?
It's proven that people who eat in the group eat more , you spend more time at the table and you can't control how much you've eaten while talking .
It doesn't mean you should eat alone all the time and try to bring to the table only what you're going to eat .
Only your portion .
Number five , 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 , our skeletal muscles contract generate heat , burning extra calories in the process .
We also produce 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 .
Number four , 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 and 50 .
Number three , 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 .
Also , Louisiana State University research shows that people who eat nuts every day are 25% less likely to be obese and 21% less likely to have a wider waistline .
You're probably thinking that's crazy .
All kinds of nuts are full of fat and calories .
It's not correct .
Nuts are rich in plant protein , dietary fiber and healthy mono and poly unsaturated fatty acids .
Carol o'neill , lead researcher and professor at Louisiana State University .
Therefore , nuts are a satiating food that may help suppress appetite .
In addition to all the benefits , nuts will help you feel satiated , you'll eat less and lose weight more effectively .
Number two , add hot peppers and spices in your diet , consuming chilies and other hot peppers also helps to make the pounds fly off since they accelerate your metabolism .
Also , cayenne pepper reduces appetite and burns calories faster .
According to research from Purdue University , number one , drink plenty of water , you should stay well hydrated every day , make it a habit of drinking a glass of water in the morning on an empty stomach and a glass of water before going to sleep .
This trick keeps your body hydrated , generates safety 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 .
Here's a bonus .
A simple trick that will help you control your weight if you're hungry , smell bananas .
This may sound a little crazy .
But smelling foods like apples , mint or banana can fool your brain and make it believe that you're eating a study involving 3000 volunteers who smelled these foods when they were hungry , found that their appetites decreased and the results were soon reflected on the scales .
So what helps you stay in shape and control your weight ?
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